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Stop blaming it on your genes! You can avoid weight gain and obesity by simply following these seven simple lifestyle rules

by , 10 January 2017
Stop blaming it on your genes! You can avoid weight gain and obesity by simply following these seven simple lifestyle rules
Just because obesity genes run in your family doesn't mean you have to sit back and accept that you're destined for weight gain. While it's true that genes can predispose you to chronic conditions like obesity, type 2 diabetes and heart disease, it's actually pretty rare.

A study published back in 2013 backs this theory up. The study, which was focused on obesity and genes, identified 32 genes that can cause obesity. However, researchers concluded that even in the rarest case in which you have all 32 of these genes, it would only contribute for about 10 kg of extra weight.

The bottom line? It's time to stop obsessing over your genetics. If you're serious about preventing obesity, the goods news is that you can. How, you ask? There are many ways to do this - and it all starts with mindful eating. How do you feel after you eat certain foods - bloated and sluggish, or vibrant and energetic?

Once you work out which foods work for you and which don't, you'll start eating to support your unique biochemical needs and, in turn, prevent conditions like obesity and type 2 diabetes. Try out these seven lifestyle strategies for healthy eating, obesity prevention and vibrant overall health!

Seven lifestyle strategies to prevent diabetes

#1: Take care of your body by choosing whole foods only
Eating a diet abundant in natural, whole foods is key to weight gain prevention. I’m talking lots of non-starchy vegetables like corn, peas, parsnips, potatoes, pumpkin, squash, zucchini and yams as well as low-sugar fruits like raspberries, cranberries, blackberries, strawberries, kiwi and avocado.
If you’re not following a plant-based diet, you should then also ensure that all meats you eat are natural and hormone-free. For example, pastured chicken, grass-fed beef and wild-caught fish. If you get your protein fix from eggs, make sure they’re free range!
#2: Burn fat by eating more healthy fats
Yes, it’s true – contrary to popular belief, you can help your body burn fat more efficiently by eating more fats. Provided they’re healthy fats, that is. Some great examples of healthy fats include virgin organic coconut oil, extra-virgin olive oil, nuts, seeds, ghee and grass-fed butter.

Added bonuses of eating and cooking with healthy fats is that you’ll experience a metabolism boost and your cells and brains will function better as they feed off fats.


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#3: Steer clear of processed sugar that cause fat storage
Got a sweet tooth? Then you’ll want to find healthier ways to satisfy your sugar cravings. Foods that contain processed sugar and refined carbohydrates cause your body to go into fat storage mode – can you say, “hello love handles?” Yikes!

The best way to cut back on such foods is to limit your consumption of sweets, baked goods, pastas, rice, cereals and starches. You should also watch how much alcohol you drink – you’d be surprised how much sugar a single cocktail can pack!
#4: Take supplements to cover the nutrient bases you’re not getting from food
No matter how abundant your diet is in all the nutrients your body needs to function, it’s always a good idea to supplement to keep yourself covered. A quality multivitamin-mineral is a good place to start. I also recommend a probiotic as well as a vitamin D, magnesium, fibre and fish oil supplement to help balance your body just right.


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#5: Taper down on stress to keep your hormones in check
Unbalanced hormones as a result of high stress levels can largely contribute to weight gain and obesity. So it goes without saying that you should do everything you can to keep your stress levels under control! Some common stress relief techniques that work well include deep breathing, yoga or meditation – try them out.
#6: Avoid sleep deprivation by getting seven to eight hours of sleep a night
Sleep deprivation is a huge contributor to weight gain. And it doesn’t end there – it can also lead to pain, inflammation, depression, diabetes, heart disease and other serious health issues! To make sure you’re getting enough shut-eye each night, aim to sleep for at least seven or eight hours.

If you struggle to drift off to dreamland, try switching off all your electronic – your TV, smartphone and tablet, for example – at least an hour before bedtime. Your mind will struggle to switch off at bedtime if you use these artificial light devices right up until you switch your lights off.
#7: Get your insulin levels down by exercising regularly
Exercising every day is a great way to make your cells and muscles more sensitive to insulin so that your body doesn’t have to produce as much. Less insulin essentially means lower levels of inflammation and less body fat. Bye-bye, belly fat!

It doesn’t matter what kind of exercise you choose – whether it’s as intense as HIIT (high-intensity interval training) or as relaxed as brisk walking – just make sure you do a minimum of 30 minutes a day.
While some people may have to work a little harder, it’s still possible for everyone to avoid obesity by simply making these suggested lifestyle tweaks.

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