Do Your Genes Make You Fat?
How many times have you heard someone who is overweight say, “Obesity runs in the family.” ?
Do genetics determine the size of your jeans? Research shows that differences in your genes can lead to weight issues, but that doesn’t mean that if your parents are overweight, you will be too.
With two-thirds of American adults overweight, this evidence supports what common sense should tell us – that obesity is a modern problem caused by modern behaviors.
How many times have you heard someone who is overweight say, “Obesity runs in the family.” ? If obesity “runs in the family” then running will prevent the family from becoming obese. Studies suggest that if all your relatives are overweight (yes, even on both sides), it is doubtful that you will be if you choose to live an active lifestyle.
Here are a few common excuses people use for being overweight:
“I’m overweight because … ”
I was raised to eat everything on my plate.
Listen to your body. If you’re not hungry stop eating! Instead, take time to enjoy conversing with your family, friends, and loved ones. Focus on the company, not the food.
I work 10 hour days.
For any weight-loss plan to be successful, you have to be physically active. Studies have shown that people who walk around the office, stretch or even pace while talking on the phone, can burn up to three hundred and fifty extra calories a day. Take advantage of opportunities you have throughout the day to move. Take the stairs instead of the elevator, go for a walk on your lunch break and start parking farther away when you go to the store, work or any other destination.
Fast food is cheap and easy
I like to remind my overweight burger-and-fries-eating clients who are candidates for diabetes, high blood pressure and heart disease that the real cost of eating cheap fast food could very well be an expensive doctor’s visit. Today, so many grocery stores and farmers’ markets are selling local fresh produce that prices are coming down, and it’s becoming just as easy to pick up quality fresh fruits and vegetables as it is to head to the drive through.
I don’t know what to eat.
I hear this excuse all the time and the solution is simple. Eat three meals a day and two healthy snacks in between. Try to eat around the same times every day and keep portion sizes small. Focus on lean proteins, good monounsaturated and polyunsaturated fats like olive oil and canola oil, low-fat dairy and fiber-rich fruits, vegetables, beans, and whole grains. Doing so will help control blood sugar and keep you satisfied throughout the day.
I’m up late.
There is a link between lack of sleep and weight gain. Studies show that two hormones that influence appetite —leptin and ghrelin— are directly affected by lack of sleep, and that decreased REM (rapid eye movement) sleep can lead to increased food intake. In fact, too little sleep can lead to late night snacking and really disrupt the benefits you may have been achieving with good eating habits.
I’m so stressed.
Stress gets the best of us all sometimes. When were stressed, the body releases the hormones adrenaline and cortisol in an effort to stimulate a “fight or flight” response. While adrenaline levels are quick to normalize after release, it can take a while for cortisol levels to return to normal. This is bad news, since cortisol also acts as an appetite stimulant. The good news is, when you exercise, your body releases hormones called endorphins, which not only counteracts stress but also lowers cortisol levels and decreases food cravings.
I quit smoking.
I understand that quitting smoking is a “big deal” and really hard to do, but it’s probably the single best move you can make for your health. Now you need to prepare to take another step in the right direction. Make one small change toward a healthier lifestyle every week. Get to the gym more. Cut out refined processed foods. Stop eating fast food. Replace a high-sugar treat with a fiber-rich fruit.
The food package said it was ‘healthy’ and ‘low-fat.”
And now you know, thanks to those extra pounds you’ve put on, that the place to look for the nutrition information is not on the front of the package. Look for the more detailed (and most important), boxed nutritional information elsewhere on the package.
I have a slow metabolism.
If you did not inherit a fast metabolism, you will have to rev it up yourself. You can actually jump-start your metabolism and burn more calories in less time by making some changes in your exercise routine. Less can be more thanks to interval training, in which you alternate short bursts of intensive effort with easier recovery periods.
Diets don’t work for me.
I absolutely agree! Quick weight-loss strategies definitely don’t work. Whatever short-term weight you may lose will most likely be put back on and some. For a diet plan to work, it must have variety and give you the opportunity to enjoy a wide range of nutritious foods over the long haul.
It’s time to stop blaming everything else – our genes, our jobs, our families, our stress, and do something about it.
So here we sit … and sit. It’s time to stop blaming everything else – our genes, our jobs, our families, our stress, and do something about it.
Here are a few tips to help you get started:
Get moving. Aim for an hour of moderate-intensity exercise like brisk walking or bicycling 3-4 times a week. Even doing 10 minutes at a time helps.
Eat less. Cut calories. Lopping off 500 to 1,000 calories a day can help you lose 1 to 2 pounds a week.
Make healthy food choices. Go for fruit, veggies, whole grains, and fat-free or low-fat dairy foods. Fish, lean meats, beans, eggs, and nuts are also great choices.
The Bottom Line:
So can your lifestyle trump your genes? Without question genes play a role in obesity, but the vast majority of cases can’t be blamed on genetic factors. Genetics load the gun, our lack of exercises, poor eating habits and our couch potato lifestyle pulls the trigger.
Almost anyone who is overweight can lose weight by making healthy food choices and getting regular exercise. So focus on yourself in the best way possible by grabbing the chance to be more healthy and fit, and turning that chance into lasting change for the better. The feeling of well-being that you’ll experience will be more than enough to keep you from falling back into old bad habits.
I have been a personal trainer for over seventeen years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
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