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Dr. Oz's simple diet tips for lasting weight loss: Outsmart your fat genes

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Dr. Mehmet Oz said you can outsmart your fat genes to achieve permanent weight loss by making a few adjustments to your diet on the Aug. 25 episode of the Dr. Oz Show.

Rodent studies suggest that 80 percent of body fat is regulated by your genes. However, many obesity experts, including Dr. Oz, say the fate of your weight isn't entirely in your DNA, and that lifestyle choices such as a healthy diet and regular exercise play a huge role in whether you're fat or thin. Dr. Oz said your body shape also impacts how your body stores fat.

Dr. Oz said people with excess belly fat usually suffer from high levels of the stress hormone cortisol. Dr Natalie Azar from NYU Langone Medical Center said you can combat belly fat storage by eating a diet high in leafy greens and citrus fruits and taking 2,000 mg a day of L-arginine, an amino acid shown to boost metabolism and increase lean muscle mass by increasing human growth hormone.

Dr. Azar said people who are genetically predisposed to having heavy thighs and bottoms usually have excess estrogen, which can put you at a greater risk for heart disease, breast cancer and prostate cancer. Dr. Azar said people with heavy-set bottoms should increase their intake of cruciferous vegetables such as broccoli and cauliflower and try the supplement diindolylmethane (DIM) to block some of the effects of estrogen.

Finally, Dr. Oz said people who gain weight all over their bodies may have thyroid or hormone issues that slow down their metabolism, especially once they hit their 30s. Dr. Azar said strength-training for at least 10 minutes a day, three days a week can help these individuals by building lean muscle mass (which boosts metabolism).

From a diet perspective, Dr. Azar said eating garlic and spices that contain capsaicin such as Sriracha sauce can help increase metabolism and fat-burning. Studies show capsaicin causes the body to produce extra heat and burn more calories, with effects lasting 30 minutes after you eat.

Related: Scientists identify metabolism boosters for permanent weight loss

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