If you don’t have skinny genes, losing weight can feel like a never-ending uphill battle.
You may already know that some people are predisposed to carrying extra weight and retaining fat, all because of their genes.
But, being naturally predisposed to retaining fat doesn’t mean that you can’t lose weight—even stubborn belly fat!
Take control of your weight and reach your fitness goals with these expert tips that you can start using today (that’s right now!).
1. Know What Kind of Diet and Exercise Work for Your Body
Not all diets and exercise routines are created equal. Some (like the ketogenic diet and cardio exercise) are effective for a majority of the people who try them, but that doesn’t mean they’ll be the best option for you and your unique genes.
Why do genes matter?
Your DNA has a direct impact on your metabolism, weight loss efforts, and ability to manage weight over time. As does the levels of NAD+ you have as you get older.
If you’re following a strict diet or workout routine and still aren’t seeing the desired results, the reason could have to do with your genes.
DNA testing, then, can be an invaluable weight loss tool. Instead of trying countless diets and workouts and hoping one sticks, you can crack your unique genetic code and create a roadmap to weight loss.
This knowledge would undoubtedly make weight loss less frustrating and more attainable.
A DNA test kit can analyze and interpret your DNA and help you find the weight loss solutions that are most effective for your body.
In addition to getting the data you need in an easy-to-read format, you also receive personalized nutrition and training plans catered to your genes. Using their genetically optimized plan, you can stop fighting against your genes and start using your DNA to your weight loss advantage.
2. Don’t Rely On Quick Fixes
There are millions of products and routines that promise immediate weight loss results. But be wary when searching for solutions online. Many claims are inaccurate or incomplete. Some can even be harmful.
Don’t rely on quick fixes when it comes to weight loss, especially if you are naturally predisposed to retaining weight.
Sustainable results take time, and some conditions can’t necessarily be fixed. The goal is to find an approach that works for your body.
Rather than seeking short-term quick fixes, look for long-term sustainable changes. Maintaining weight loss means adopting a consistent regime—from the best food for your body to the right type and intensity of exercise—and sticking with it long after reaching your weight loss goals.
If you need help getting started, speak to your nutritionist or doctor. Or, consider a DNA test—like FitnessGenes—that can help you adopt a healthier lifestyle and reach your weight loss goals faster.
3. Avoid Low-Calorie Diets to Boost Your Metabolism
Many people who struggle to lose weight turn to low-calorie diets as a solution. After all, losing weight is just a matter of eating fewer calories than you burn… right?
In actuality, low-calorie diets slow your metabolism and can actually cause your body to store more fat (especially stubborn belly fat).
Low-calorie diets can also leave you feeling deprived and lead to self-sabotaging behaviors. Studies show that low-calorie weight loss is harder to maintain due to fundamental metabolic changes that low-calorie diets cause. And if you blame yourself for struggling, you could feel worse than when you started.
Rather than cutting calories, focus on eating a nutrient-dense diet.
Nutrient-dense diets consist of foods high in vitamins, proteins, and healthy fats. This kind of meal plan fills you up and leaves you satisfied, which reduces cravings and helps prevent random bouts of hunger.
Nutrient-dense foods include:
- black beans
- bell peppers
- leafy greens
- wild rice
Knowing what to eat is a great first step. But, how can you stay motivated when you are struggling with food cravings or seeing underwhelming results?
4. Practice Self-Compassion
Focusing on restrictive diets and relying on willpower alone to lose weight can feed the destructive cycle of self-sabotage.
Practicing self-compassion will help you maintain a positive, forward-thinking mentality so you can focus on the little victories instead of dwelling on challenges or beating yourself up for “cheating” on your diet.
Small victories add up and help you recognize the natural steps you can take (and have already taken) to live a healthier and happier life.
Here are a few ways to practice self-compassion and appreciate the small weight loss victories:
- Keep a weekly journal to track your progress and remind yourself of all you accomplished.
- Actively relax with activities like yoga and deep breathing. Stress contributes to overeating, and taking time to balance your thoughts and emotions can reduce food cravings and help you stay positive.
- Treat yourself (when you deserve it!)
A huge component of practicing self-compassion is allowing yourself to make mistakes, instead of letting them derail your diet. We’re all human, and we need room to fail, improve, and grow.
Self-compassion also means sharing your trials and successes with loved ones and friends.
The journey to weight loss and a healthier life can seem lonely, but it doesn’t have to be. Share your journey, pitfalls, and victories with those who are cheering you on. Their support can help you stay motivated and focused.
Most importantly, remember that everyone has different genetic gifts. A nutrition and exercise plan that worked for someone else may not work for you.
And that’s ok!
Body standards are always changing. Having a skinny build does not necessarily imply health. And, being naturally predisposed to retaining fat doesn’t mean you lack willpower or the ability to make a change.
Practicing self-compassion will help you to stay positive, focused, and ultimately help you flourish during your weight loss journey.
Integrate These Expert Tips Into Your Weight Loss Routine Today
With these 4 expert tips, you can lose weight despite your genes.
And by starting with DNA testing, you can cater your diet and exercise to your unique needs and predispositions.