Excessive weight gain and obesity are a big issue today. Almost 80 percent of the people I meet who have taken up exercise or are thinking about it, do so to only lose weight.

It starts rather early with parents stuffing their kids with more food or routinely providing them with snacks, candies and junk food. Children are encouraged to watch TV even as toddlers and rarely encouraged to go outdoors and play or take up a sport. Similar is the case with adults who seek comfort food, eat even when they are not hungry, socialise over drinks and snacks, family outings mean a visit to the restaurant, or are too stressed and unorganised to manage regular meal times. The result is expanding waistlines that are hard to get rid off.

Many people blame it on genes, many more simply make excuses about not caring how they look with lines such as — round is a shape too! I am amazed how powerless people feel when it comes to their bodies and making the right choices towards a healthier lifestyle. Even if you have a family history of obesity, you don’t have to accept it as your fate. Research states that there are 32 different genes that contribute to obesity, but even in the rare case where you actually have all 32 genes, it would only account for about 10 to 12 kilos of extra weight.

Your body is really your best guide to how much you should eat and exercise. A little mindfulness when eating will go a long way in helping you make better food choices. Schedule your meal times. Try and eat at the same time every day. Eat slowly and consciously. Understand how certain foods make you feel after eating — do you feel alert, vibrant and energetic or do you feel sluggish, bloated and in a fog? You have to figure out what works best for you. Everyone is different and have different biochemical needs. What works for you may not work for another. Regular exercise is must whatever your age or body type.

Below are a few things to keep in mind if you are trying to lose weight:

• Eat real, whole foods. Get enough vegetables, lower sugar fruits and lean meats. Try going vegetarian at least two to three days in a week.
• Eat healthy fats — include avocados, coconut oil, nuts and seeds, extra virgin olive oil and ghee. Your cells and brain need fat to function at optimal levels besides it helps other body functions too.
• Avoid processed sugars and refined carbohydrates. Avoid breads, cereals, pasta and rice. Also stay away from cookies, cakes and sweets. Always watch your alcohol intake. Don’t stay away from these an entire week and binge over the weekend. It will create more chaos. Also avoid yo-yo and fad diets. A little of everything is actually good, but most people don’t know how to practice moderation and therefore it’s best for them to avoid these in their weight loss pursuit.
• A good multivitamin is essential to cover your nutrient base. I would also suggest good quality fish oil, vitamin D and magnesium, a probiotic and a fiber supplement for those who struggle with getting balanced meals and have high stress levels.
• Manage your stress. It creates havoc with your health, hormones and weight. Yoga, meditation, deep breathing and even a good class of kickboxing can help! Take a moment every day to just breathe in your surroundings, look at the sky and say a small prayer of appreciation for the gift of life.
• Sleep deprivation contributes to weight gain and numerous diseases and depression. A good night’s rest is a must. Avoid watching TV, your mobile phone and electronics close to bedtime.
• I can’t stress enough about how important it is to keep your body active and healthy with regular, organised exercise. Exercise makes your cells and muscles more sensitive to insulin so you don’t need as much which translates to less inflammation and body fat, especially the dangerous belly fat. Start with something you are comfortable doing, amp it up as you go along. The important thing is that you do a minimum of 30 to 45 minutes of regular exercise four to five days a week at least.

The author is a certified professional fitness instructor, founder and master trainer at Rage Fitness and a fitness columnist who specialises in mixed martial arts.