They can contribute to overweight, diabetes, or cardiovascular disease, but it does not make you completely helpless. If you eat right and exercise, you can avoid many health problems.
If you have obese people in your family, that doesn’t mean you have to sit back and just admit, “My job is to be overweight.”Of course, in some cases, genes can contribute to overweight, diabetes, or cardiovascular disease, but that doesn’t make you completely powerless.
According to research conducted in 2013, 32 genes may contribute to obesity. But even if you all have them, it’s about 10 pounds of excess weight. And even in this case, you are not doomed. A family predisposition to certain things does not mean that they cannot be avoided. If you eat right and exercise, you will be able to avoid many unpleasant diseases.
So instead of blaming genetics for everything, look at your body and decide what you need to eat. For example, how do you feel after eating certain foods? Are you lively, full of energy, or vice versa – tired, lethargic?
All people are different and have different biochemical needs, so what works for you may not work for someone else. However, first of all, you should not lose hope.
Regardless of genes and other conditions, everyone can start with these seven strategies for weight loss and good health.
1. Focus on the products
Eat plenty of starch-free vegetables, low-sugar fruits, beef, chicken and eggs, and fish.
2. Eat lots of healthy fats
We are talking about avocados, coconut and olive oil, nuts, seeds. These foods will help you burn fat and speed up your metabolism.
3. Avoid refined sugar and carbohydrates
Limit consumption of bread, cereals, pasta, rice. Stay away from baked goods and sweets, as well as alcohol.
4. Take supplements
It can be fish oil, vitamin D.
5. Learn to manage your stress levels
The feeling of constant stress harms your health, hormones, and weight. Find something that will help you reduce stress. It can be yoga, exercise, or just deep breathing.
6. Get some sleep
If you do not get enough sleep, it can lead to weight gain. It is also associated with depression, pain, inflammation, heart disease, diabetes, and other health problems. Therefore, 7-8 hours of healthy sleep is very important for the human body.
In addition, you should not “sit” on the phone or watch TV before going to bed.
7. Exercise regularly
You need to move constantly, exercise makes your cells and brain more sensitive to insulin and lowers blood sugar. Some people can walk for 30 minutes, some – to do more active exercises, but all this is only for the benefit. Moreover, researchers claim the benefits of intense training.
So stop thinking about your genes! Lifestyle and nutrition are the best indicators of your health and weight. Some of us need to work harder, some less, but it’s an effective way for everyone!