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10 Healthy Weight Loss Tips

Losing Weight Is a Marathon, Not A Sprint

When you feel you need to slim down, do your research and talk to a doctor or dietician first. Losing weight is a journey to better health, and slower, healthier weight loss is more sustainable long-term. You are establishing new habits and learning through trial and error what your body needs, so be patient with yourself.

Losing weight requires more than strong willpower. Genetics plays a major role in how we metabolize food and burn calories, and our DNA is a unique code that helps us understand what’s most effective for us as individuals.

10 Healthy Tips For Sustainable Weight Loss

Consult your physician before starting any dietary regimen or new exercise program. If you are unsure about caloric intake and the types of foods to eat, consider a DNA custom report which tells you exactly what calories and macronutrients your unique body is built for to most efficiently burn calories. 

In addition, a DNA-guided report, (like Dare To Be Thin™ weight loss DNA test) explains what type of exercise burns fat most efficiently based on your individual muscle build (fast-twitch, slow-twitch, or combination muscle fiber types). Leading-edge DNA diet lifestyle reports are simple to attain as it only requires a swab of the inside cheek of your mouth. You may also choose to meet with a physician specializing in nutrition and weight loss for expert advice.

Here are some general recommendations to help you get started:

  1. Watch what you eat and track it on a mobile app or in a notebook. It is important to know your daily caloric intake and your food diary. Remember, the more information you have, the easier it will be to find your perfect formula for weight loss.
  2. If you have struggled to lose and maintain a healthy weight in the past, consider a custom DNA-guided Weight Loss report. The findings will give you helpful insight, including your macronutrient and caloric needs based on your exact gene profile.
  3. Cut down on sugars and starches (bread, rice, pasta, and potatoes) as these are high in calories, low in nutrition, and will contribute to weight gain if consumed in excess. White carbohydrates like rice, pasta, bread, and potatoes are sugar-laden and contribute to weight gain. Try brown rice, quinoa, and pumpernickel bread–all in small servings or zucchini squash “zoodles” instead.
  4. Stay away from fast food, processed foods (found in packages of frozen store-bought meals), and fried foods. Choose fresh, whole food instead. 
  5. If you are physically a healthy person, increase exercise or try a new type if you’ve plateaued. If you have health issues such as heart problems, check with your doctor before starting a new exercise regimen. Either way, make yourself a priority and take time to move your body.
  6. Eat more fruits and vegetables. They are low in calories and high in nutrients and fiber, which makes them filling and helps you maintain or lose weight. Eat at least one fresh fruit per day. Choose something low in sugar, such as berries, apples, or pears.
  7. Read food labels and avoid any food with high fructose corn syrup, added sugars, and saturated fats.
  8. Watch your dairy intake as it can affect your weight loss, especially for those who are lactose-intolerant. The processed coffee creamers and additives are full of chemicals, fats, and calories in most cases.
  9. Choose lean, fresh meat such as 4 oz. of fish, chicken breast, or lean ground turkey.
  10. Last but certainly not least, drink plenty of water! In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. There are other considerations to factor in, such as your level of activity and where you live, so it’s best to use this formula as a baseline and adjust accordingly.

DNA Lifestyle Report for Weightloss–A Healthy life guide

The Skin Body Health Weightloss DNA test is an insightful and accurate way for anyone to learn how they are uniquely built and which foods metabolize best for them. In addition, your custom DNA report identifies the unique exercise programs to lose weight most efficiently for each individual. 

A Weightloss DNA report,(like Dare To Be Thin ™) provides the clarity you need to reach your weight loss goals and can be used as a tool for tracking progress and maintaining health and wellness for life. It is a great way to track your progress while maintaining appetite control, making it easy for you to make adjustments as needed. 

If you have struggled with your weight for years, it’s time for answers. You can schedule a consultation with Dr. Birkenstock here.

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