Are Your Genetics Really to Blame For Your Weight Gain?

"My genetics keep me from losing weight."
"I'd be as fit as you if I had better genetics."
"I've always been overweight because I have bad genetics."

This is a very common attitude and assumption among a large population of people who have struggled to lose weight or get fit and healthy. 

In many ways they aren't wrong.
Genetics certainly play a role. It's just that you are confused on what role they play. 

Genetics can make you more predisposed to certain health factors. You may store weight a certain way, you may like or dislike certain foods, etc.

Genetics, however, are not an inevitability. 

I always remind people; You are neither blessed or screwed with good or bad genetics. 

Say it again, You are neither blessed or screwed with good or bad genetics.

Think of your genetics like a zoo. Just hear me out, lol.

There are a bunch of different animals in the zoo just like there are a bunch of different genes, cells in your body. 

None of the animals (genes or cells) are good or bad but there are certain ones that will behave differently depending on how you treat them. If you start throwing things at the animals in the zoo they will become hostile. Certain animals will respond in a predictable, aggressive way. 

The same is true of your genes. If you stress them out, eat like crap, don't move your body they will respond a certain way. For many, they are triggering the gene (like you trigger the tiger in the zoo) to behave a certain way in the form of cancer, diabetes, obesity or any other metabolic disease. Yes, you have the gene (like the zoo has the tiger) but its how it responds to how YOU treat it that matters most.

For many, this may be frustrating and triggering. After all, you may have used this as an excuse as to why its been so hard for you. You may have even formed an identity around how being fit and healthy will never be in the cards for you. 

The good news is that the shackles have been released. You can let go of that story and be much more proactive in your fitness journey.

Here's the basic truth. Healthy body composition has less to do with genetics and more to do with how much or how little you eat.

In regards to food, if you are having trouble with overeating then you must prioritize more protein, fiber and water based foods as they are going to be the most filling, nutrient dense and less calories than heavily processed foods.  I wrote a previous blog on where what might be the appropriate amount for you.  ( A sustainable approach to weight loss)

An easy to follow framework for this is following the "5S Diet"

Soups: High in water content, fiber, and protein, soups are excellent for satiety and hydration. Keep them broth based and not creamy.
Salads: Packed with fiber and various nutrients, salads are versatile and can be tailored to include a balance of proteins and healthy fats. Pro Tip: when ordering out ditch the bread and add extra veggies and double the meat on a sandwich and you essentially have a salad.
Scrambles: Combining eggs with vegetables offers a high-protein meal that's both satisfying and nutrient-rich.
Shakes: Protein shakes can serve as a nutrient-dense meal replacement, especially when loaded with low-sugar fruits, vegetables, and healthy fats.
Stir-Fries: Allow for a high intake of vegetables and lean proteins, cooked with minimal fats, making them both satiating and nutrient-dense.

Keeping your options within this range 80% of the time and enjoy whatever you like the other 20% (in the right amount of course)  is enough to make you healthier than 99% of people.

Hope this is useful.

Have a great week!