There are many factors at play when it comes to your weight, and genetics is certainly one of them. Every person's body responds differently to food and exercise, and there's some truth to the notion that obesity can run in families.
Genetics and weight are definitely linked, but you're not doomed by your DNA.
Image Credit: Rostislav_Sedlacek/iStock/GettyImages
But what runs in your family may not necessarily be your fate. How your genetics affect your weight is only one piece of the puzzle.
If it seems like some people can eat pizza for breakfast while others gain weight just from looking at sugar, that's because, well, everyone is different thanks in part to genes.
"We inherit all kinds of traits, such as hair and eye color, height and also body type," Keith-Thomas Ayoob, EdD, RD, clinical professor at Albert Einstein College of Medicine, tells LIVESTRONG.com. "If two people both have what might be called a "stocky frame," their kids are probably not going to have frames that are long and lanky."
Like other traits, there's no singular gene connected 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. Indeed, a November 2017 study in the International Journal of Obesity found that people with a higher genetic risk of obesity tended to gain more weight from age 20 on than those without this risk.
What we do know: Our genes form the basis for our body's signal and response system, which guides food intake, according to the Centers for Disease Control and Prevention (CDC). One hypothesis is that our bodies are primed to protect us against weight loss because energy, stored in fat, is crucial to survival. So the same genes that helped our ancestors survive food scarcity are still working to protect us, even though most of us have all the food we need and then some.
While most research has focused on how genetic risk affects obesity, more recent research has taken an in-depth look at the links between genetics, obesity and body mass index (BMI) over time.
In one study published January 2020 in JAMA Cardiology, researchers assessed the data on more than 2,500 adults from 1985 to 2010. Using a score based on each participant's DNA, they calculated the genetic risk of obesity for each person and compared it to 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 your eating style are major players in the obesity war perhaps the main players because they're the only ones over which you can have some control."
Their analysis showed that BMI in young adulthood explained about 52 percent of a person's BMI 25 years later, while genetics explained only about 14 percent. In the end, they concluded that fitness and BMI over time were better indicators of obesity risk than genetics.
Ayoob agrees that having a family history of obesity does not mean you have no control over your BMI.
"It means you may need to adjust your goals to take into account what your body can do and what you should expect," he says. "Lifestyle and your eating style are major players in the obesity war perhaps the main players because they're the only ones over which you can have some control."
Aim for at least 150 minutes of physical activity each week, and remember: Walking counts!
Image Credit: Igor Alecsander/E+/GettyImages
The bottom line? Genes play a role, yes, but lifestyle aka the diet and activity choices you make every day is the best determining factor when it comes to the number on the scale, your BMI and your overall health.
And if your lifestyle isn't the healthiest, it's worth it to make some improvements: The excess fat associated with obesity puts people at risk for other serious conditions, such as cardiovascular disease and stroke.
Here are some suggestions from the experts to get started:
1. Add Weight Lifting to Your Routine
People with a genetic propensity toward obesity can lower their percentage of body fat by raising their metabolism, Robert Herbst, a personal trainer specializing in weight loss, tells LIVESTRONG.com.
To do this effectively, he highly recommends regular weight lifting.
"You should perform compound movements such as squats, lunges, bench press and deadlifts. These cause your metabolism to be elevated for 48 to 72 hours afterward as your body repairs muscle fibers that were broken down during the exercise and builds additional muscle in anticipation of greater loads in the future," he says.
Since muscle is more metabolically active than fat, building more of it helps your body burn more calories, even at rest.
Obesity is diagnosed when your body fat levels are much higher than the healthy range. At the very basic level, too much body fat occurs when more calories come in than go out. So it makes perfect sense to take stock of how and what you eat when confronting obesity.
"Genetics aside, look at the eating habits you grew up with. Are they compatible with having a healthy weight?" Ayoob asks.
A healthy, balanced diet where no food group is restricted is the best approach, he says.
Herbst recommends focusing on whole foods (think: fruits, vegetables and whole grains) and limiting empty-calorie junk foods like soda, chips and sweets.
As part of a healthy eating plan, the National Heart, Lung, and Blood Institute emphasizes staying within your daily calorie goal for weight loss and controlling portion sizes.
Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!
An important part of the equation when making healthy lifestyle changes is making sure those changes are maintainable. Ayoob recommends setting realistic goals and starting off slow.
"Weight loss that is slow and steady, not fast and furious, will win this race," he says. "Give yourself a year. The year will pass anyway, so it's a matter of it passing with progress or just keeping the status quo," he said.
In that time, aim to be purposefully active most days, even if that means just brisk walking, for at least 30 minutes.
He advises his own patients to engage in 30 to 60 minutes of physical activity five or more days a week, with walking being the most common activity.
This is in line with the U.S. Department of Health & Human Services' Physical Activity Guidelines for Americans, which recommend adults do at least 150 minutes of moderate-intensity aerobic physical activity each week along with muscle-strengthening activities at least two days.
See original here:
Genetics and Weight: Is There an Obesity Gene? - LIVESTRONG.COM
- Genetics of estrogen production linked to endometrial cancer risk in postmenopausal women - News-Medical.Net - February 13th, 2024 [February 13th, 2024]
- Cord Blood Registry (CBR) by CooperSurgical and Fulgent Genetics Launch Innovative Genetic Testing - PR Newswire - February 13th, 2024 [February 13th, 2024]
- Gene Variant Linked to Lower Levels of Hormonal Birth Control - The Scientist - February 13th, 2024 [February 13th, 2024]
- CooperSurgical, Fulgent partner on genetic screening panels - Medical Device Network - February 13th, 2024 [February 13th, 2024]
- UM Today | Faculty of Science | The intersection of genetics and advocacy - UM Today - February 13th, 2024 [February 13th, 2024]
- Genome-wide association study identifies human genetic variants associated with fatal outcome from Lassa fever - Nature.com - February 13th, 2024 [February 13th, 2024]
- Secrets of human genetics could optimize medical care - Earth.com - February 13th, 2024 [February 13th, 2024]
- Significance of genetic mutations in toxic tort cases - Rhode Island Lawyers Weekly - February 13th, 2024 [February 13th, 2024]
- Why Should Farmers Invest in New Genetics? A Recent Panel Discussion Offered Some Good Reasons - Seed World - February 13th, 2024 [February 13th, 2024]
- The Role of Genetics and Maternal Factors in Retinopathy of Prematurity: A Comparative Study - Medriva - February 13th, 2024 [February 13th, 2024]
- 'The Idea That Who You Are Is Only Genetics Is the Essence of Evil' - Books - Haaretz - February 13th, 2024 [February 13th, 2024]
- IPK researchers provide genetic explanations for shade-induced biomass allocation in wheat - EurekAlert - February 13th, 2024 [February 13th, 2024]
- River Valley Beef Cattle Conference to explore state of hay availability, cattle genetics and more - Stuttgart Daily Leader - February 13th, 2024 [February 13th, 2024]
- Harnessing human evolution to advance precision medicine - EurekAlert - February 13th, 2024 [February 13th, 2024]
- Twins are a mirror to each other and a window into the mysteries of genetics - WAMU 88.5 - February 13th, 2024 [February 13th, 2024]
- Unveiling the Disparity in Cardiovascular Health: Biological Factors, Dyslipidemia, and Genetics - Medriva - February 13th, 2024 [February 13th, 2024]
- Parental traits offer new clues to predicting neurodevelopmental disorders in children - News-Medical.Net - February 13th, 2024 [February 13th, 2024]
- Cheetahs Are Extremely Inbred: 50 Interesting Genetics Facts You May Have Missed At School - Bored Panda - February 4th, 2024 [February 4th, 2024]
- Five Best: Books on Genetics - WSJ - The Wall Street Journal - February 4th, 2024 [February 4th, 2024]
- 4 new US sites added to global Parkinson's genetics study - Parkinson's News Today - February 4th, 2024 [February 4th, 2024]
- Animal Genetics Market revenue to exceed USD 43.4 Billion by 2036, says Research Nester - Yahoo Finance - February 4th, 2024 [February 4th, 2024]
- Nobel Laureate and World-Renowned Geneticist to Speak at 2024 Commencement - News Center - Feinberg News Center - February 4th, 2024 [February 4th, 2024]
- Efforts are underway to improve genetics in cattle herds to better sustainability - RFD-TV - February 4th, 2024 [February 4th, 2024]
- First report on the molecular phylogenetics and population genetics of Aedes aegypti in Iran - Parasites & Vectors - Parasites & Vectors - February 4th, 2024 [February 4th, 2024]
- What can your DNA say about your risk of opioid addiction? - National Geographic - February 4th, 2024 [February 4th, 2024]
- The Born in Guangzhou Cohort Study enables generational genetic discoveries - Nature.com - February 4th, 2024 [February 4th, 2024]
- Invitae Partners with BridgeBio Pharma to Harness Genetic Insights for the Discovery of Rare Disease Therapeutics - PR Newswire - February 4th, 2024 [February 4th, 2024]
- Rare disorder causing extra fingers and toes identified - EurekAlert - February 4th, 2024 [February 4th, 2024]
- Retinal OCT and Genetics Identify Links Between Ocular and Systemic Health - Photonics.com - February 4th, 2024 [February 4th, 2024]
- Researchers discover mechanism that protects tissue after faulty gene expression - News-Medical.Net - February 4th, 2024 [February 4th, 2024]
- Genetics or lifestyle: What makes the greatest difference in health? - Agweek - February 4th, 2024 [February 4th, 2024]
- Why Some Folks Get COVID, and Others Never Do - HealthDay - February 4th, 2024 [February 4th, 2024]
- From plant genetics to fresh produce to be showcased in Berlin - FreshPlaza.com - February 4th, 2024 [February 4th, 2024]
- Adolescent Stress Alters Brain Genes, Affecting Adult Behavior - Neuroscience News - February 4th, 2024 [February 4th, 2024]
- Significance of genetic mutations in toxic tort cases - Massachusetts Lawyers Weekly - February 4th, 2024 [February 4th, 2024]
- New genetic test in England aims to make blood transfusions safer - Sickle Cell Disease News - February 4th, 2024 [February 4th, 2024]
- Unlocking tree genetic diversity: advanced hyperspectral phenotyping for enhanced Scots pine selection - EurekAlert - January 19th, 2024 [January 19th, 2024]
- The Role of Genetics in Cancer Care Continues to Expand - OncLive - January 19th, 2024 [January 19th, 2024]
- Family faces multiple diagnoses for genetic condition NF1 - Sanford Health News - January 19th, 2024 [January 19th, 2024]
- Unique gene variants tied to glaucoma found in Black patients - Livescience.com - January 19th, 2024 [January 19th, 2024]
- Myriad Genetics to Acquire Precise Tumor, Precise Liquid and Laboratory from Intermountain Precision Genomics - GlobeNewswire - January 19th, 2024 [January 19th, 2024]
- Reflections on the Idea of Social and Behavioral Genetics - The Hastings Center - January 19th, 2024 [January 19th, 2024]
- Building trust and saving lives: A community approach to genetic education - Medical University of South Carolina - January 19th, 2024 [January 19th, 2024]
- SOPHiA GENETICS and Karkinos Healthcare Forge Strategic Partnership to Advance Cancer Research in India India ... - PR Newswire - January 19th, 2024 [January 19th, 2024]
- 2024 Brevant Brand Corn Class Offers New Genetics and Traits - CropLife - January 19th, 2024 [January 19th, 2024]
- Genetics Reveal Poor Oral Health in Mesolithic Era - Mirage News - January 19th, 2024 [January 19th, 2024]
- Nova Siri Genetics strengthens its presence in Huelva, growing by 34% - FreshPlaza.com - January 19th, 2024 [January 19th, 2024]
- Controversial New Research Find That Bisexuals Are a Bunch of Rascals - Futurism - January 8th, 2024 [January 8th, 2024]
- Mayo Clinic Q&A: Weight loss and genetics - Chicago Tribune - January 8th, 2024 [January 8th, 2024]
- Nutrigene Launches Personalised Development Program to Intersect Genetics and Learning through DNA - JCN Newswire - January 8th, 2024 [January 8th, 2024]
- The DNA of privacy and the privacy of DNA - Federal Trade Commission News - January 8th, 2024 [January 8th, 2024]
- Development of a human genetics-guided priority score for 19365 genes and 399 drug indications - Nature.com - January 8th, 2024 [January 8th, 2024]
- Myriad Genetics, Inc.'s (NASDAQ:MYGN) Intrinsic Value Is Potentially 221% Above Its Share Price - Yahoo Finance - January 8th, 2024 [January 8th, 2024]
- Educational attainment of East Asians are linked to genetics - KBR - January 8th, 2024 [January 8th, 2024]
- MESuSiE enables scalable and powerful multi-ancestry fine-mapping of causal variants in genome-wide association ... - Nature.com - January 8th, 2024 [January 8th, 2024]
- Novel Genetic Priority Score Unveiled to Enhance Target Prioritization in Drug Development - Mount Sinai - January 8th, 2024 [January 8th, 2024]
- Biotechnology and Genomics: Illuminating the Path to Scientific Breakthroughs - Reliable Plant Magazine - January 8th, 2024 [January 8th, 2024]
- Genetic Influence on COVID-19 Vaccine Response Revealed - Medriva - January 8th, 2024 [January 8th, 2024]
- Straight Men With 'Bisexual Genes' Have More Kids, Study Finds - ScienceAlert - January 8th, 2024 [January 8th, 2024]
- Cancer Genetics - Cancer Genetics - St George's University Hospitals NHS Foundation Trust - January 8th, 2024 [January 8th, 2024]
- The genetic architecture of the human hypothalamus and its involvement in neuropsychiatric behaviours and disorders - Nature.com - January 8th, 2024 [January 8th, 2024]
- Raha Kapoor's blue eyes remind fans of her great-grandfather, Raj Kapoor; here's what genetics says - IndiaTimes - December 31st, 2023 [December 31st, 2023]
- Genetic clue to pericarditis inflammation points to promising new treatments - News-Medical.Net - December 31st, 2023 [December 31st, 2023]
- Understanding the genetic basis of hereditary diffuse gastric cancer - News-Medical.Net - December 31st, 2023 [December 31st, 2023]
- Environmental stress rather than genetics influenced height differences in early Neolithic people: Study - Phys.org - December 14th, 2023 [December 14th, 2023]
- Clues to preventing Alzheimer's come from patient who, despite genetics, evaded disease Washington University ... - Washington University School of... - December 14th, 2023 [December 14th, 2023]
- Diminished Genetic Resilience in Pandemic-Era Depression Spike - Neuroscience News - December 14th, 2023 [December 14th, 2023]
- Intermountain Health study offering free genetic testing will end this month - KSL.com - December 14th, 2023 [December 14th, 2023]
- Origin and evolution of the triploid cultivated banana genome - Nature.com - December 14th, 2023 [December 14th, 2023]
- Genetic architecture of cardiac dynamic flow volumes - Nature.com - December 14th, 2023 [December 14th, 2023]
- Exploring plant gene regulation: promoters, terminators, and their role in biodesign - EurekAlert - December 14th, 2023 [December 14th, 2023]
- Salk teams assemble first full epigenomic cell atlas of the mouse brain - EurekAlert - December 14th, 2023 [December 14th, 2023]
- A Case of Von Hippel-Lindau Disease With Recurrence of Paraganglioma and No Other Associated Symptoms: The ... - Cureus - December 14th, 2023 [December 14th, 2023]
- GENEFIT, the First-Ever Fitness Technology to Integrate Personal Genetics with Wearable Tracker Data, Launches to ... - Fitt Insider - December 14th, 2023 [December 14th, 2023]
- VA/Yale Researchers Lead Multi-ancestry Study of Genetics of Problematic Alcohol Use - Yale School of Medicine - December 14th, 2023 [December 14th, 2023]
- Sunday Links from Etalon Equine Genetics - Eventing Nation - December 14th, 2023 [December 14th, 2023]
- How do we get our eye color? A genetics expert reveals the fascinating truth - Fox News - December 14th, 2023 [December 14th, 2023]
- Study reveals genetic roots of hodgkin lymphoma, offering hope for new treatments - News-Medical.Net - December 14th, 2023 [December 14th, 2023]
- Experts in Animal, Human Genetics Talk Innovation at Angus Convention - Morning Ag Clips - - December 14th, 2023 [December 14th, 2023]
- NIH statement on new FDA-approved gene therapies for sickle cell disease - National Human Genome Research Institute - December 14th, 2023 [December 14th, 2023]