Genetics and Obesity
Genetics plays an important role in determining someone’s weight, but it isn’t the only determining factor that should be considered. If you’re someone struggling to lose weight, the first actionable steps you should consider are:
Regular consistent exercise - at least 30 minutes/day, 5x/week
Increased water intake - at least 1/2 your body weight in oz. up to 120oz.
Increased fiber intake to promote a healthy gut microbiome.
Adopt healthy eating habits and consume on a calorie deficit to promote weight loss. Decreasing total calorie intake by 3500kcal/week will equate to one pound lost per week.
If you’ve done all of these things (and given them a fair shot, as these things take time, often more than we’d like to invest) and are still having a tough time, genetics could be getting in your way.
According to a study by the NIH, obesity is a heterogenous (diverse) and heritable disorder resulting from:
Genetic Susceptibility - Increased chance or likelihood of developing a particular disease based on the presence of one or more genetic variants and/or family history.
Epigenetics - The study of changes in organisms caused by modification of gene expression rather than alteration in the genetic code itself.
Metagenomics - The study of structure and function of entire nucleotide sequences isolated and analyzed from all organisms in a bulk sample.
Envrionmental Factors - Exposures to substances where we live or work - any factor that influences living organisms.
In addition to the aforementioned genetic factors contributing to obesity, there are others that can influence whether or not someone is genetically predisposed to obesity. This list is not exhaustive, but includes:
Maternal exposures - Diet, environmental exposures, stress levels, maternal diabetes.
Disturbances in early postnatal life - Nutritional disturbances, alterations in gut flora, diet and lifestyle.
Paternal over/undernutrition, diabetes, and low protein diets can influence epigenetic modifications in fetuses.
This probably seems like a lot of information, and if you have a history of obesity in your family, or you feel like you’ve tried everything and are doomed after reading this, think again! The best way to overcome genetic predisposition to obesity is to alter your lifestyle. In some cases it may be more difficult to remain as lean as someone that doesn’t have the same propensity to weight gain, but consistently healthy habits is the most effective method to seeing your goals come to fruition. Limiting exposures (to toxins, unhealthy foods, etc.) can also help reduce the risk of obesity.
Discovering that you may fall under this category is not a reason to give up hope. You can still see your goals come to fruition with hard work and consistency. Do not allow yourself to use this as an excuse to give up. The only way to get where you want to be is to take steps in that direction.