Obesity tends to run in families, suggesting it may have a genetic cause. However, family members share not only genes but also dietary and lifestyle habits that may contribute to obesity. Separating these lifestyle factors from genetics is often difficult. However, increasing evidence points to heredity as a strong determinant of obesity.
It is not known whether and to what extent this genetic susceptibility can be moderated by a physically active lifestyle. Our aim was to assess the effect of a physically active lifestyle on genetic predisposition to obesity in a large population-based study. In the study 20,430 people (aged 39-79 years) from the European Prospective Investigation of Cancer (EPIC)-Norfolk cohort were studied with a mean follow-up period of 3.6 years. A genetic predisposition score was calculated for each individual by adding the alleles that increase body mass index (BMI) to the 12 SNPs. Physical activity was assessed using a self-administered questionnaire. Linear and logistic regression models were used to examine the main effects of genetic predisposition score and its interaction with physical activity on BMI/obesity risk and BMI change over time, assuming an additive effect for each additional BMI-increasing allele. It was concluded that leading a physically active lifestyle is associated with a 40% reduction in the genetic predisposition to common obesity, as estimated by the number of risk alleles carried for any of the 12 newly identified GWAS loci.
Although genes are an important factor in many cases of obesity, a person’s environment also plays an important role. The environment includes lifestyle behaviors such as what a person eats and how active they are. Women tend to have high-fat diets, often putting taste and convenience above nutritional content when choosing meals. Most people don’t get enough exercise.
People can’t change their genetic makeup, of course, but they can change what they eat and how active they are. Some people have been able to lose weight and keep it off by:
Learning how to choose more nutritious, lower-fat meals –
A poor diet of high-calorie foods that are widely available, low-cost, heavily promoted, and taste good. These ingredients produce a predictable, understandable and inevitable consequence – an epidemic of diet-related diseases. While such foods are quick and convenient, they also tend to be high in fat, sugar and calories. Choosing too many foods from these areas can contribute to excess calorie intake. Some foods are marketed as healthy, low-fat, or fat-free, but they may contain more calories than the fat-containing foods they are designed to replace. It is important to read food labels for nutritional information and eat in moderation. Also, people may eat more during a meal or snack because of the larger volume portion sizes. This results in increased calorie consumption. If the body does not burn the extra calories consumed from larger portions, fast food or soft drinks, weight gain can occur.
The USDA recommends that a daily adult diet include the following:
- 3 ounces whole grains and 6 ounces total grains
- 2 cups of fruit
- 2 1/2 cups vegetables
- 3 cups fat-free or low-fat dairy
For more information on healthy eating, visit our leaflet for adults at making healthier choices.
By learning to recognize environmental cues (such as tempting smells) that may make them want to eat when they are not hungry-
To regain the ability to eat only when you’re hungry, you need to understand that not all hunger is physical. Today, while almost no one eats only when they are physically hungry, many people eat when they are psychologically hungry. You might be tempted by a juicy hamburger in a commercial on TV and start thinking you’re hungry. You can eat according to the schedule whether you feel hungry or not. You may be bored, tired, sad, happy or nervous. These are all kinds of psychological hunger. Listening and listening to your body’s hunger and fullness signals can help you achieve or maintain a healthy weight, which reduces the risk of many chronic diseases. Plus, eating is more enjoyable when you’re really hungry. So when your body tells you it’s time to eat, choose foods you love and take the time to enjoy them.
Rate your physical hunger
Given all that can affect our hunger cues, how do we begin to return to what we innately knew as infants? The following is a useful tool to assess your hunger. This hunger scale, called “The hunger-satiety rating scale” is from Why Weight? A Guide to Ending Binge Eating by Geneen Roth.
Saturation:
10 = Stuffed to the point of feeling sick
9 = Very uncomfortably full, you need to loosen your belt
8 = Uncomfortably full, feeling stuffed
7 = Very full, feeling like you’ve overeaten
Neutral:
5 = Comfortable, neither hungry nor full
4 = Initial hunger signals
3 = Hungry, ready to eat
2 = Very hungry, unable to concentrate
Hungry:
1 = hungry, dizzy, irritable
Become more physically active-
The US Department of Health and Human Services recently released updated guidelines recommending that children and adolescents participate in physical activity for 60 minutes a day or more, with most exercise being moderate to vigorous intensity. Physical activity contributes to the prevention and treatment of obesity, not only by increasing energy expenditure but also by modulating satiety signals and reducing food intake.
So we can conclude that even those who have the greatest risk of obesity from their genes can improve their health by taking action.
Refusal
The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have about a medical condition.
