5 Ways Your Genes Make You Overeat, And Hard To Lose Weight!

Want to stay lean after all your festive feasting, you should first find out how your body works.

Living With Genes Newsletter | Issue #12–5 Ways Your Genes Make You Overeat, And Hard To Lose Weight!

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.

As good as a molten lava cake looks, 1 single serving is equivalent to 7 bowls of rice! Photo credits by Pexels.

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! OMG, it looks amazing!

However, you’re stuffed.

Yet, you can’t 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.

Your Genes VS Your Waistline

Did you know your genes can account for 70–80% of your weight gain in some cases. [1]

While some people are born fat, most people “become” fat with too much good food. Image generated by Midjourney AI and edited by Photoshop.

Science have uncovered that your genes does 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 tries 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 your 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. [2]

What to Do:

• Avoid temptation by removing food from your line-of-sight. If you can’t see them, you won’t be tempted by them.
• If you have to eat (or snack), find food that is high in protein and fiber, such as nuts, fruits, 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 (ie. boring) meal, your genes may prompt you to snack, and even eat larger portions to feel full. [3] 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 determines how efficient your body absorb calories from what you consume. If you have the predisposition to absorb calories more readily, you will be more prone to weight gain. [4] During the festive season, you may find that you gain weight easily even though you didn’t 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 practice portion control. Processed foods often have high calorie amounts, and by practicing 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 burn 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. Genetic Impact on 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 to 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).

Sometimes, saying ‘no’ to temptation is the best way to protect yourself, and your waistline. Photo credits by Pexels.

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!

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🧠 About Me :

My name is Cedric Lee 🧬 and I am on a life mission to:

• help people unlock their genetic potential.
• give them more options towards their health and destiny.

If you want to know more about your genetic secrets, and use them to resolve any persistent health and lifestyle challenges you may have, come connect with me on LinkedIn, and invite me out for coffee and a chat. ☕💬

Disclaimer: The content in this article is intended solely for informational purposes and may contain outdated information after the date of publishing that doesn’t reflect the latest scientific advancements. The content is presented “as is” and is not guaranteed to be complete or up-to-date.

Sources :

• [1] 2019, Why people become overweight (link)
• [2] 2023, The role of appetite in genetic susceptibility to obesity in early life (link)
• [3] 2021, How Genes Influence Your Satiety Response (link)
• [4] 2023, Why is calorie restriction more important for people with certain genetic backgrounds? (link)
• [5] 2013, Increasing muscle mass to improve metabolism (link)