You might be genetically disposed to obesity. Fortunately, there are specific proven strategies that you can undertake to get control over your fat–promoting genes in a positive and lasting way
Is obesity a condition that you can control, or is it genetically set? The real explanation lies somewhere in the middle. While genetics impact our weight and over many other features, epigenetics–the science studying how our lifestyles and environments affect our genes–has the most significant impact of all. The great news is that according to scientists, even with genetics that appear to work against us, we aren’t prisoners of our genes.
How Your Genes Contribute to Obesity?
Obesity is a disease that develops when a person’s body stores and accumulates excess body fat. Our society has contributed to higher rates of obesity through its modernization, creating an environment that promotes increased calorie intake and decreased physical activity. However, recent studies suggest that while changes in the environment have significantly increased obesity rates over the last 20 years, the genetic factors can protect us from or predispose us to obesity.
Obesity is absolutely a global epidemic. As of 2016, more than 650 million people worldwide were obese, which is 13 percent of the adult population. (1)The facts confirm that the obesity degree has more than doubled since 1980, which points out that the modern lifestyle genuinely plays a much more prominent role in obesity than genetics. Our genetics can’t have changed so much in 30 years, right? Despite that, only in the U.S., more than one-third of the adult population is obese. (2)
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Gene expression
While scientists point out that genetics themselves aren’t changing, gene expression can. (3) We all have two types of genes in our bodies–health-promoting and health–harmful, which can be turned on or turned off in the same way as light switches. The factors that control whether a gene is turned on or turned off are mainly dependent on our lifestyles(diet, activity level, stress control, etc.), the environment we live in, and our overall health. (4, 5)
According to www.yourgenome.org: Gene expression is a process that allows a cell to respond to its changing environment. Genes encode proteins, which in turn manage cell functions. Thus, the thousands of genes in a particular cell determine(or express) how that cell to operate.
Since the 1980s, our environment and lifestyles have changed significantly
Increased fast food consumption, progressing pollution, higher stress levels, lack of sleep, plus many other factors are among the main culprits for turning off our protecting genes and turning on adverse genes, including those associated with obesity. (6)
Today’s people are unsustainable and more susceptible to unhealthy behavior (7, 8, 9, 10). In the presence of readily accessible food, those with obesity-associated gene may have challenges to control their caloric intake. The presence of these genes, and if they have been activated, inevitably leads to increased hunger levels, increased caloric intake, reduced satiety, uncontrolled overeating, Increased tendency to be sedentary, and ultimately Increased tendency to store body fat.
If you have genes that make you predisposed to obesity, are you predestined to develop obesity? No! While these genes can reduce metabolism and increase appetite, following a consistent strategy that incorporates effective nutritional, physical activity, and behavioral adjustments can help prevent and treat obesity. So, even the people with genes that predispose to weight problems can counteract their harmful impact by creating a preventive, health-pointed lifestyle.
The foods that we consume can help control our genes, and from there, to positively modify our behavior, motivation, mood, and any further actions. Focusing on healthier choices regarding our daily habits and routines should be among our TOP priorities (11, 12, 13, 14).
For example, anti-inflammatory foods, such as leafy greens and cauliflower, have a strongly health-protective effect. While in contrast, white bread, sweets, and sugar are very pro-inflammatory foods that can activate the genes that intensify all sorts of health and weight issues.
Few final words
All calories are NOT the same. Although calorie values are important when it comes to eating for weight loss or countering obesity, we should instead focus on food quality and eating regimen in the first place. We can carry genes that make us prone to gain easy weight, but adapting to a healthier lifestyle for sure can help to neutralize the negative influence of these genes.
7 Ways to Lose Weight and Keep It Off Permanently
In the first place, all types of inflammation have a significant role in activating a big part of adverse epigenetic expressions of genes in our bodies. The inflammation processes are at the core of triggering these genes–the main culprits for gaining weight or makes weight loss hard. From that point of view, when you’re attempting to turn off fat-promoting genes and rebuild a healthy balance within the body, the below six lifestyle adjustments are essential.
#1 Engage in Physical Activity
Physical inactivity has a genetic influence on obesity and indeed can exacerbate it. (15) The human body is so designed to move regularly and be active. If this is NOT happening, specific biological processes responsible for fat storage start to stunt on and inefficient. It results in slugged metabolism, poor insulin sensitivity, lousy digestion, and hormonal imbalance–complications that make the body more prone to develop more inflammation and fat accumulation.
If you’re predisposed to weight problems or struggle with obesity, there’s no way around the fact that any kind of activity is essential for both overall physical health and weight loss. You don’t need to engage in CrossFit or marathon training to wait for positive results, either. Even walking for two to three hours per week can be a great initiation point for weight loss, better digestion, and improved sleep, all of which will help improve genetic expression. (16, 17, 18) Important: The less you move, the less likely you’ll be to start exercising – so keep active!
#2 Focus on Gut Health
Research continues to prove that almost everything is tied to our gut, including both gene expression and how we gain weight. The gut microbiome – or the cohabitation between good and bad bacteria that live within our intestines – plays a massive role in how we gain fat. (19) If being unhealthy, our gut flora may drive many metabolic problems, contributing additionally to weight issues and obesity. (20)
Obesity is characterized by consistent, low-grade inflammation, which is mainly defined by the gut’s bacteria imbalance. (21) When the beneficial bacteria in the gut outnumber the bad, this positively impacts gene expression and body functions resulting in reduced weight, better digestion, and metabolic health. In opposition, unhealthy gut flora, not only can be a significant cause of obesity, but it can also be one of the barriers making losing weight to be next to impossible for some people. Without the gut bacteria to be replenished and stimulated to grow by proper diet, lifestyle changes, or high-quality supplements, any attempts to lose weight would be unsuccessful. (22)
Eating fermented foods, including sauerkraut and kimchi, and prebiotic-rich foods like artichokes, onion, garlic, and asparagus, support replenish the good bacteria and guarantee that it will continue to reproduce and thrive. You can also repair damaged gut tissue by consuming high-quality doctor-formulated powders(supplement) composite of natural high–bioavailable ingredients enriched with components like fermented veggies and grasses, probiotics/prebiotics, fiber, and herbs.
In contrast, diets rich in trans fats, sweeteners, and artificial flavorings, plus other refined or “junk” foods, hinder good gut bacteria and promote harmful bacteria to thrive. (23) It triggers more food cravings for all sorts of anti-gut foods you shouldn’t consume and may also lead to an inability to shed pounds no matter how strictly you count calories. The food quality matters–if the food you eat is not nourishing your microbiome correctly, it won’t aid your weight loss attempts.
#3 Follow a Healing/Anti-Inflammatory Diet
Chronic inflammation is maybe one of the most insidious causes of diseases in modern society. Some lifestyle factors raise inflammation, and as a result, our cells lose their capacity to function at top performance. The result is the gradual deterioration of health that often leads to obesity and other full-blown diseases like autoimmunity and cancer.
Four fundamental steps to get following a healing/anti-inflammatory diet
- In the first place, all sorts of sugary foods and grains must be excluded from the diet. Anything else that is metabolized into glucose(like high glycemic carbs and starchy foods) needs to be drastically restricted to help balance blood sugar.
- Replace the majority of calories from carbohydrates with healthy fat sources. I heavily rely on grass-fed butter, coconut oil, MCT oils, olive oils, and avocado oils. Other great fat sources include avocados, coconut milk, nuts and seeds (if tolerated), plus fatty cuts of pasture-raised meats.
- Avoid highly processed vegetable oils like safflower, canola, and soy at all costs, as these are highly inflammatory to the body.
- Focus on consuming a variety of non-starchy vegetables and herbs for antioxidants and phytonutrients. Nourish the body with these nutrients is strong antioxidant support to combat free radical-induced inflammation. Also, you can eat low-glycemic fruits like berries, lemons, and limes are great too.
#4 Get Enough Sleep
It’s almost impossible to get healthy and lose sustainable weight if you aren’t getting enough high-quality, sound sleep. Prioritizing the excellent night’s sleep is a vital avenue in weight loss and having healthy genes.
If you have the genes that encouraged weight problems, lack of adequate sleep can turn these genes on and exacerbate these problems. (24) Sleeping LESS than seven to nine hours each night(or even more than that) can provoke adverse alterations in gut bacteria and gene expression, negatively influencing body weight.
#5 Deal With Stress
Persistent stress–even at low levels–impact weight and is often associated with obesity. (25) While it can seem difficult to overcome work and home stress, it’s essential to find healthy ways to cope instead of wait to disappear by itself.
Whether you are engaged in meditation, yoga, or therapy, finding a stress relief pathway that works for you will be a vital component of managing your weight and changing how your genes express. A healthy gut microbiome, anti-inflammation diet, regular sports activities, and better night sleep would help a lot to deal with increased stress. So, following the other tips in this section would allow you to deal with higher stress levels.
#6 Drink Enough Water
While it might be among the most famous pieces of advice, research reveals that overweight individuals are typically not hydrated well. (28) Improper hydration cause increased inflammation levels, boosts food cravings, causes poor sleep, affects mood, and in many cases, is a primary barrier in front of people trying to shed weight.
How much water do you need?
While the recommendation to drink six to eight glasses of water per day is widely proposed, there isn’t solid research to back that up. More convincing research shows gauging hydration level by the color of urine as a better and more personalized approach. (29)
Urine should look pale yellow or nearly clear as an indication of adequate hydration. If it is, however, medium to dark yellow, you need to intake more water. Certain foods or nutrients can modify urine colour(like beets or vitamin B12 supplements), but for the most part, urine colour is a good guideline of how much water has reached your cells and tissues.
In the end, water and hydration levels don’t affect only things like digestive function and constipation. It plays a role in how your DNA and genes express, making it a critical component of getting your gene expression to works for you and not against you. (30)
#7 Find Supportive Meal Plan Coaching
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Research proves that people who find any social support are much more effective at their weight loss attempts than if going it alone. (31) Online dieting programs have a strong success rate and have become popular lately, thanks to their affordability and convenience.
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