Lose weight even when your genes are working against you
MANY people attempt to lose weight in a variety of ways. They may yo-yo diet, crash diet, try juice fasting and other drastic measures all with the aim of blasting fat, but end up unsuccessful.
In such instances they often question their genetic composition and deduce that they were destined to be fat or big-boned, as Jamaicans say, but according to Dr Alfred Dawes, general, laparoscopic and bariatric surgeon, even if you have a genetical predisposition to obesity, you can lose weight.
“Recognise that it’s not that genes give a slower metabolic rate. Some obese people have a higher metabolic rate than slim people. It could also be that you have what we call more ‘thrifty’ genes, which enable you to store fat more efficiently. To lose weight you have to understand that you need to work twice as hard and eat twice as well,” Dr Dawes said.
With regards to daily calorie intake, Dr Dawes said using food labels as a guide is a wrong move.
“You can’t use food labels as a guide. You have to assume that your personal recommended daily allowance is less than what the labels say and double the recommended times for exercise each week — three times a week for at least half and hour a day. You have to double that,” he said.
He said some people will genetically store fat in certain areas.
“There are those with apple-shaped or central obesity where fat is stored around the abdomen, chest, and organs like the heart, which leads to diabetes, strokes and high blood pressure. There is also pear-shaped obesity where the fat is stored around the buttocks, hips and thighs,” he said.
Of note, Dr Dawes explained that you can’t change where the body will store fat as that is by nature, but you can change your lifestyle to reduce fat.
“If you have a genetic predisposition to obesity, be very vigilant of your glucose intake especially your simple carbohydrates. Remember it is important to change your diet significantly to not end up with pre or full blown diabetes,” he said.
He added: “The only real cure for losing weight and keeping it off is diet and exercise. But once you manage to get rid of the weight, you would need to maintain your diet, as failure to do so will increase body fat again. Be sure to eat a well-balanced and nutritious diet consisting of fresh fruits, vegetables, whole grains and complex carbohydrates.”
Some useful tips when exercising and dieting include:
1. Consume proteins
Dr Dawes said these are used as building blocks for muscle repair to increase your muscle bulk as you exercise. “The objective of the majority of workouts is to reduce fat and as such you should limit your intake of fat. In so doing, it forces your body to draw on the fat reserves for excess energy that is not provided by your diet,” Dr Dawes said. Your protein can be any form of meat or beans, putting in a serving of vegetables to ensure that you have enough minerals and some vitamins to assist you with your recuperation after the workout.
2. Supply the body with the right vitamins
In addition to the main nutrient groups there are vitamins and electrolytes which are needed by the body as increased physical activity will require the use of more substances and will result in increased losses when sweating. Dr Dawes said one example of a mineral that is often overlooked is magnesium.
“Magnesium is found in your foods and if you have a deficiency it may go unnoticed or may reveal itself in the form of cramps during intense exercise. If you find that you are getting cramps or you’re having fatigue easily, which is not in keeping with your workout regimen, then you may have to look at magnesium supplementation,” he said. Other electrolytes such as potassium, sodium and chloride, need to be replenished after a workout or during workout as you may lose quite a bit in sweating. Dr Dawes said a good source is coconut water or natural fruit juices.
3. Ensure you’re properly hydrated
“Adequate hydration cannot be overemphasised as you need to have your muscles loaded with water and you cannot be dehydrated or else it will affect your performance, resulting in fewer calories per hour being burnt during your workout,” Dr Dawes said
4. Avoid snacking
Dr Dawes said eating one bag of chips could totally erase what you’ve done for the last hour in the gym and should be avoided. “If you can substitute snacks with fruits or low calorie yogurt, do so instead of going for the fried food or greasy food which is high in fat and carbohydrates, as these will sabotage your efforts,” he said.
Dr Dawes added that throughout the day light snacks, focusing mainly on proteins and vegetables, will provide the calories you need without the heavy dose of fats or the simple sugars that result in a spike in the blood sugar levels and end up being stored as fat.
–KH
