7 Things I Always Tell My Patients Who Want To Lose Weight

If you have a family history of obesity, you don't have to sit back and accept that you're destined for weight gain and chronic disease. Sure, in rare cases, genes can predispose people to obesity, type 2 diabetes, and heart disease. But this does not render you powerless.

In a comprehensive 2013 study on genes and obesity, researchers identified 32 different genes that can contribute to obesity. But even in the incredibly rare case you actually have all 32 genes, the research suggests that it'd likely only account for about 22 pounds of extra weight.

And even in that unlikely scenario, you're not doomed. Familial disposition to certain conditions doesn't mean they're inevitable. The truth is, by eating well and exercising, you can prevent obesity and Type 2 diabetes, or what I collectively call diabesity.

So rather than obsessively worry about genetics, look to your body for the best way to gauge how you should eat. For example, how do you feel after eating certain foods? Are you feeling alert, vibrant, with abundant energy—or are you feeling sluggish, bloated, and in a fog?

Some people do better with more carbohydrates or less fat. Again, your body will let you know by how you feel and what works best for you. Interestingly, once you heal your body and reverse diabesity, you may be able to handle more varieties of foods as your body becomes more resilient.

In other words, what works for you might not work for other people. Everyone is different and has different biochemical needs. And yes, some people have genes predetermined for obesity, type 2 diabetes, and other complications—but there is never any reason to lose hope.

Sleep deprivation can contribute to weight gain, and it's also associated with depression, pain and inflammation, heart disease, diabetes, and many other health issues. Getting at least seven to eight hours of sleep is vital to optimal health.

Get on a regular routine of exercise and moving your body. You can’t exercise your way out of a bad diet—but exercise does make your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less inflammation and less body fat, especially dangerous belly fat.

If all you're able to do is walk, that's fine. You’ll want to do a minimum of 30 minutes of walking daily. Others may be able to handle more advanced exercise. Studies demonstrate the benefits of high-intensity interval training (HIIT), which you can do in as little as 20 minutes. It’s much more effective than longer durations of low-intensity cardio workouts.

In a nutshell: Stop worrying about your genes! Your lifestyle and food choices are much better indicators of your health and weight than your genes.

Some of us have to work a bit harder, and for some it is much easier—but it’s very possible for almost everyone.