There are many factors at play when it comes to your weight, and genetics is definitely one of them. Every person’s body responds differently to food and exercise, and there is some truth to the idea that obesity can run in families.
But what runs in your family may not necessarily be your destiny. How your genetics affects weight is just one piece of the puzzle.
How does genetics influence weight?
If it seems that some people can eat pizza for breakfast, while others gain weight just by looking at sugar, it is because we are all different, thanks in part to genes.
We inherit all kinds of traits, such as hair and eye color, height, and body type. If two people have what might be called a “sturdy frame,” their children probably won’t have bodies that are long and lanky.
Like other traits, there is no single gene related to weight or obesity. In fact, according to Harvard Health Publishing, more than 400 genes are involved in contributing to obesity.
And while we’re not sure exactly how they work, there’s definitely a connection between genes and weight. In fact, a November 2017 study, published in the International Journal of Obesity, found that people with a higher genetic risk for obesity tended to gain weight starting at age 20 than those without this risk.
What we do know is that our genes form the basis of our body’s signal and response system, which guides food intake. One hypothesis is that our bodies are prepared to protect us against weight loss because energy, stored in fat, is crucial for survival. So the same genes that helped our ancestors survive food shortages are still working to protect us, even though most of us have all the food we need and more.
What does science say?
Although most research has focused on how genetic risk affects obesity, more recent research has looked in depth at the links between genetics, obesity, and body mass index (BMI) over time.
In a study, published in January 2020 in JAMA Cardiology, researchers evaluated data from more than 2,500 adults from 1985 to 2010. Using a DNA score based on each participant, they calculated the genetic risk of obesity for each person and what compared with measurements taken over the course of the 25-year study period. They also monitored each person’s BMI over time.
You may need to adjust your goals to take into account what your body can do, but lifestyle and diet are the main players in the war on obesity , perhaps the main players because they are the only ones on it may have something to control.
The analysis showed that BMI in young adulthood explained about 52 percent of a person’s BMI 25 years later, while genetics explained only 14 percent. In the end, they concluded that fitness and BMI over time were better indicators of obesity risk than genetics. Having a family history of obesity does not mean that you have no control over your BMI.
What to do if you are genetically prone to obesity?
Genes do play a role, yes, but lifestyle – that is, the diet and activity choices you make every day – is the best determining factor when it comes to number on the scale, your BMI, and your overall health. .
And if your lifestyle isn’t the healthiest, some improvements are worth making: The excess fat associated with obesity puts people at risk for other serious conditions, such as cardiovascular disease and stroke.
Add weight lifting to your routine
People with a genetic propensity for obesity can reduce their body fat percentage by increasing their metabolism. To do this effectively, we strongly recommend lifting weights regularly.
You must perform compound movements such as squats, strides, bench presses, and deadlifts. This causes your metabolism to rise for 48 to 72 hours later, as your body repairs muscle fibers that break down during exercise and builds additional muscles in anticipation of greater loads in the future.
Since muscle is more metabolically active than fat, building more helps the body burn more calories, even at rest.
Eat a balanced diet
Obesity is diagnosed when body fat levels are much higher than the healthy range. At the most basic level, too much body fat is produced when more calories go in and out. So it makes a lot of sense to take stock of how and what you eat when dealing with obesity.
Leaving genetics aside, look at the eating habits you grew up with. Are they compatible with having a healthy weight? The best approach is a healthy and balanced diet where no food group is restricted. We recommend focusing on whole foods (think: fruits, vegetables, and whole grains) and limiting empty calorie foods like soda, chips, and candy.
Walk more
An important part of the equation when making healthy lifestyle changes is making sure those changes are maintainable. That is, it is better to set realistic goals and start slowly.
Slow and steady weight loss, not fast and furious, will win this race. Take a year. The year will pass anyway, so it’s a matter of making progress or simply maintaining the status quo.
At that point, try to stay active on purpose most days, even if it means brisk walking, for at least 30 minutes. The ideal is to do between 30 and 60 minutes of physical activity five or more days a week, with walking being the most common activity.
