Can You Escape a Genetic Destiny of Being Overweight?

Trinh Le, MPH, RD
byTrinh Le, MPH, RD
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Can You Escape a Genetic Destiny of Being Overweight?

It may feel futile to launch yourweight-loss effortswhen you feel strong genetic forces are conspiring against you. Blaming genetics is a normal response, especially if you grew up in a household where most of your family members were overweight. Butgenes are just one factorthat determines how you look — there is still a lot you can do to shape your genetic destiny.

WHAT SCIENCE SAYS ABOUT GENES AND YOUR JEAN SIZE

We’re not denying it — genes influence weight, size and shape. In twins, (individuals who share identical or very similar genes), the heritability ofbody mass index(BMI) is40 - 70%. Thisholds truefor twins who were raised in separate households. Because genes have a strong influence, scientists continue to study this link. The problem is only rare forms of obesity can be nailed to a single gene.

Common obesityis usually driven by many genes scientists can study usinggenome-wide association studies (GWAS). GWAS is an approach of rapidly scanning DNA from many different research participants to find patterns for a particular condition. Using this technology, researchers identified thefat mass and obesity-associated (FTO) gene, a variant that is pretty common and people who have it are 20–30 percent more likely to be obese. Since 2007, hundreds more genes linked to obesity have been identified but most have a small effect on body weight.

SHOULD YOU OPT FOR A DNA-BASED DIET?

Personalized nutritionis a movement of prescribing a diet that fits your genetic profile. Many companies including Habit, Nutrigenomix and Caligenix have cropped up to fulfill this promise, and while enticing, it’s not fully there yet. Again, this has to do with the number of genes involved. Traits likecaffeine sensitivityorlactose intoleranceare linked to one gene making it easy to identify and explain. Learning you’re a slow caffeine metabolizer is great because you can understand why just one cup of coffee makes your heart beat like a jackhammer.

As for which diet you need to follow for weight loss … that’s not so easy to hone in on. Just this year, a 12-monthJAMA studyfound no difference in weight loss between participants on a low-carb versus a low-fat diet even when they were matched to these diets using their genotype. For now, thescience is too youngto prescribe a personalized, weight-loss diet based on individual genes.

3 WAYS TO SHAPE YOUR GENETIC DESTINY

You may be born with a certain set of genes, but even with a strong genetic predisposition to gain weight there’s stillat least30%of the picture that isn’t set in stone. Both lifestyle (Think: diet, exercise, sleep) and environment are important factors that determine your waistline. Instead of mourning your genetic destiny, use it as opportunity to make healthy changes not an excuse to do nothing.

Here are three ways you can shape your genetic destiny:

1

HAVE A GROWTH MINDSET

Researchersexamined NHANES data from more than 8,800 individuals and found those who believed weight is uncontrollable exercised less often and had poorer eating habits. As a result, they ended up weighing more. Instead, work on having agrowth mindset, which means you believe you can develop your talents, abilities and habits. This contrasts with a fixed mindset where you believe you’re born with these traits that you cannot improve. Having a growth mindset makes you more resilient to failures or setbacks and more open to implementing changes.

2

DOUBLE DOWN ON WHAT YOUCANCHANGE

Focus on the lifestyle choices you know make a difference for bodyweight. The obvious ones are related toeating a healthier dietandexercising regularly, and the less obvious ones aregetting enough sleepandmanaging stress levels. As you lose weight, make a mental note of what’s working and change what isn’t working. For example, if your weight loss plateaus with cardio, switch it up with strength training. Even if you don’t lose weight but manage to stay weight neutral, give yourself the credit! Preventing unwanted weight gain is just as difficult.

3

EXPAND YOUR DEFINITION OF BEAUTIFUL

Even if you give it your all, there are still aspects of body weight, shape and size that are squarely controlled by genes. You might not be able to change things like big hips from your grandma or plump arms from your aunt, but you can accept and even embrace the parts you’re born with.

About the Author

Trinh Le, MPH, RD
Trinh Le, MPH, RD
Trinh is a registered dietitian by day, blogger atFearless Food RD夜间。她喜欢帮助人们更好的发展relationship with food, which includes lots of cooking, eating and learning about nutrition. When she’s not snapping mouthwatering shots of (mostly) healthy food, you can find Trinh HIIT-ing it at her local gym. For more, connect with her onFacebook,InstagramandPinterest.

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