Imagine this.
You are having a fantastic New Year’s party with friends!
The drinks are flowing, and the festive mood is high. Thanks to your incredible host, the food selection is amazing: succulent meats, cheese-dripping pizzas, buttery pastries, artisanal ice cream, and more.
You have had a feast, and your tummy is full to the trim.
But.
As the clock strikes midnight, your host reveals the best dish he has saved for the moment of the new year.
It is a delectable gluten-free molten lava cake bought from the most famous patisserie in the city. The rich reservoir of smooth velvety chocolate almost bursting out from the confines of a moist exterior, topped with sweet honey cherries and vegan whipped cream. It looks amazing.
However, you are stuffed.
Yet, you cannot resist this sinful temptation.
After a few minutes of hesitation, you eventually cave in to your desires.
You start to eat. Again.
Sounds familiar?
Yup, that is actually your genes at work.
Is Overeating Genetic?
Did you know twin studies put the genetic share of differences in body weight at 40 to 70%?
Science has uncovered that your genes do have meaningful impact towards your eating habits, and the thickness of your waistline.
If you are like me, you probably love eating.
Yet you want to look good, and you try to maintain your waistline the best you can.
That is why, in this article, let us explore 5 possible genetic traits you may have that can cause you to overeat and gain weight, and what strategies you can adopt to counteract their genetic impact.
1. Genetic Impact on Appetite
I used to be on a seefood diet; if I can see it, I will eat it!
Genetic factors can significantly impact how your appetite behaves. It determines the speed at which you feel hungry, and the intensity of your hunger. If you have a genetic inclination towards a robust appetite, you may find it challenging to resist the tempting array of holiday treats, thus leading to overeating.
What to do:
- Avoid temptation by removing food from your line of sight. If you cannot see them, you will not be tempted by them.
- If you have to eat (or snack), find food that is high in protein and fibre, such as nuts, fruits and vegetable chips. These choices can make you feel full faster.
2. Genetic Impact on Satiety
I love buffets! I can never have enough of all the good food there!
Satiety, or the feeling of fullness after a meal, is influenced by your genes. If you have a predisposition for reduced satisfaction from a standard (that is, boring) meal, your genes may prompt you to snack, and even eat larger portions to feel full. This can be particularly dangerous to your waistline during the festive period.
What to do:
- Drink tea while you are eating. Tea contains virtually no calories, and the natural caffeine in tea can make you feel full for a longer time.
- Eat your food slowly. Munching and chewing your food carefully will allow time for your food to settle in your stomach, triggering feelings of satiety.
3. Genetic Impact on Calorie Absorption
My father used to tell me he can gain weight even by “eating air”!
Your genes determine how efficiently your body absorbs calories from what you consume. If you have the predisposition to absorb calories more readily, you will be more prone to weight gain. During the festive season, you may find that you gain weight easily even though you did not eat a lot.
What to do:
- Opt for nutrient-dense foods that are less calorie-dense. Examples of good nutrient-dense foods are fresh fruits and vegetables, lean meats, whole grains, kale, garlic, salmon, and blueberries.
- Avoid processed foods and practise portion control. Processed foods often have high calorie amounts, and by practising portion control, you can limit your intake.
4. Genetic Impact on Fat Metabolism
Being fat runs in my family. The less I run, the more fat I get!
The efficiency of how fast your body burns fats for energy is determined genetically. If your fat metabolism is slow, you may struggle to convert your consumed fat into energy, leading to weight gain over time. At festive season, you may come across lots of rich, fatty food. That is bad for you.
What to do:
- Incorporate regular physical activity, including both aerobic exercise and strength training, to enhance fat metabolism. For example, run for a minute, then walk for 2 minutes. Repeat this for 20 to 30 minutes.
- Include more fat-burning ingredients in your diet, such as protein, spicy peppers, and green tea. These foods have been proven to improve fat-burning metabolism.
5. Your Lean Muscle Mass
I actually have great abs, you just can’t see them under all my fat!
Your lean muscle mass has direct impact on your basal metabolic rate (BMR). The more muscles you have, the higher your metabolism. Muscle uses more energy than fat at rest, so your metabolic rate is reduced if you are genetically predisposed to having less muscle, making weight management more challenging.
What to do:
- Exercise more. Engage in resistance training across different muscle groups to effectively build and maintain your muscle mass.
- Get enough sleep and rest. Your muscles can only grow after a strenuous workout if you have adequate sleep.
Conclusion
If you know your genes, you can say “No” to your genes.
Even though you may possess genetic factors leading to overeating and weight gain, do not give up on taking action to create a more positive outcome for your life (and waistline).
By acknowledging your genetic predispositions and adopting smarter lifestyle choices, you can navigate through the holiday season without succumbing to the pitfalls of overeating!
Your genes do not determine your destiny, only your actions do. If you are interested to learn how you can control your genes through the Impact of Genetics, you can read about it here.
Embrace a balanced approach to nutrition, exercise regularly, and be mindful. Then, you can enjoy any festivities guilt-free!
Sources
- Why people become overweight (Harvard Health, 2019)
- The role of appetite in genetic susceptibility to obesity in early life (2023)
- How genes influence your satiety response (2021)
- Why is calorie restriction more important for people with certain genetic backgrounds? (2023)
- Increasing muscle mass to improve metabolism (2013)
Appetite, satiety and fat metabolism are all read in the Bio-Profile. The long version of why genes multiply rather than decide is in Your Genes Have An Impact.
