Are Your Genes Causing Weight Gain?
While its true that we inherit certain body types, don't blame genetics if you're overweight or obese. If your jeans don't fit anymore, don't blame your genes. Ultimately, your body weight will depend on how much you eat and how much you exercise (including an active lifestyle), not your genetics. Hard, smart exercise and a good meal plan can overcome genetics!
If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be. If you are active and exercise regularly (especially strength training), it will help you burn more calories. It will also keep your metabolism "humming along." Part of being active is to walk as much as you can every day.
You need to know how many calories you need each day to reach your fat burning goals. Use your basal metabolic rate, your activity level and your goals to set your daily calorie intake. You must maintain a caloric deficit on most days in order to lose weight and burn fat. If you exercise regularly, it will be easier for you to achieve your caloric deficit.
Having said that, you must eat enough or your body will shift into starvation mode and begin to store fat. For example, if you eat 1,000 calories a day for too long (like 1-2 weeks), your body will shift to starvation mode....1,000 calories a day is not enough food to even support your basal metabolic rate.
A caloric deficit of 300-500 calories for 5-6 days in a week will help you burn fat. You can take 1-2 days in the week and be in caloric surplus of 300-500 calories and still be okay for the week.
It also matters what you eat. Eating whole, natural foods is not the same as eating processed foods and sugary foods, which promote belly fat. All calories are not equal. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.
Keep a food journal. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat. and do the things necessary to change your body composition. You don't need to strictly count calories but you need a good idea of how much to eat.
If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be. If you are active and exercise regularly (especially strength training), it will help you burn more calories. It will also keep your metabolism "humming along." Part of being active is to walk as much as you can every day.
You need to know how many calories you need each day to reach your fat burning goals. Use your basal metabolic rate, your activity level and your goals to set your daily calorie intake. You must maintain a caloric deficit on most days in order to lose weight and burn fat. If you exercise regularly, it will be easier for you to achieve your caloric deficit.
Having said that, you must eat enough or your body will shift into starvation mode and begin to store fat. For example, if you eat 1,000 calories a day for too long (like 1-2 weeks), your body will shift to starvation mode....1,000 calories a day is not enough food to even support your basal metabolic rate.
A caloric deficit of 300-500 calories for 5-6 days in a week will help you burn fat. You can take 1-2 days in the week and be in caloric surplus of 300-500 calories and still be okay for the week.
It also matters what you eat. Eating whole, natural foods is not the same as eating processed foods and sugary foods, which promote belly fat. All calories are not equal. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.
Keep a food journal. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat. and do the things necessary to change your body composition. You don't need to strictly count calories but you need a good idea of how much to eat.
If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.
