Losing weight may seem like an insurmountable challenge, especially if your family has a history of carrying extra pounds. However, weight loss is achievable for everyone with a few lifestyle changes, regardless of genetics.
The Power of Lifestyle Changes
A recent meta-analysis published in the British Medical Journal revealed that there are “no poor candidates for lifestyle intervention.” In other words, anyone who is overweight can lose weight by adjusting their lifestyle.
John Mathers, Ph.D. of Newcastle University (UK), led a research group that investigated the impact of the FTO (fat mass and obesity associated) genotype on weight loss. The team analyzed data from randomized controlled trials testing dietary, physical activity, or drug-based interventions.
The analysis included 9,563 participants from eight eligible weight-loss trials. Surprisingly, the results showed no significant difference in BMI (body mass index), body weight, or waist circumference changes between FTO genotypes and unaffected participants. Researchers discovered that lifestyle changes in diet and exercise were equally effective for all individuals wanting or needing to lose weight.
Epigenetics: Controlling Gene Expression
This study emphasizes that having a genetic predisposition does not mean you’re destined to suffer from a certain condition, such as obesity, cancer, or diabetes. This is where the science of epigenetics comes into play.
Epigenetics focuses on the on/off switches that control gene expression. While genes are static, their expression is changeable through external modifications to DNA that influence how cells read and respond to genes. Simply put, just because you’ve inherited the FTO (“fat gene”) doesn’t mean it’s always “on” – your lifestyle choices can control the gene’s expression.
Nature vs. Nurture in Weight Management
When it comes to weight management, “nurture” (your lifestyle and upbringing) is more important than “nature” (genetic inheritance). For example, if you grew up in a sedentary family that consumed a lot of carbohydrates or sugars, you’re more likely to follow suit and gain weight.
However, if you have the FTO genotype, you can turn it on by overeating, drinking excessively, consuming too many sweets or carbohydrates, and not exercising enough. Conversely, you can turn it off by adopting a healthy diet and exercise routine. In essence, your lifestyle choices play a more significant role in determining your weight.
Conclusion: Modify Your Lifestyle for Lasting Weight Loss
The meta-analysis demonstrated the power of a lifestyle-focused weight loss program. As the researchers noted: “We found that the FTO genotype had no detectable effect on weight loss in overweight and obese adults in response to intervention.”
Breaking through the barriers of perception and emotion-related eating habits is crucial for long-term weight loss success. By adopting healthier eating patterns and incorporating regular exercise into your daily routine, you can take control of your weight, no matter your genetic predisposition.
