By Nutriworld | Dt. Dipanwita Saha
When it comes to weight gain, we often hear statements like “It runs in my family,” or “No matter what I do, I just can’t lose weight—it’s genetic.” And while there is some truth to this, the real story behind obesity and genetics is far more layered. Are your genes really to blame? Or are they just the lazy culprit we all love to point fingers at in the Obesity Olympics?
Let’s unpack the role of genetics in obesity from a nutritional perspective—and see what’s in your control and what isn’t.
What Do Genes Have to Do With Obesity?
Genes play a significant role in determining how our body stores fat, how hungry we feel, how quickly we burn calories (basal metabolic rate), and even how we respond to different types of food. Certain genetic variations can predispose someone to:
- A slower metabolism
- Increased appetite or cravings
- Poor fat metabolism
- Higher insulin resistance
- Difficulty feeling full (impaired satiety signals)
One of the most well-studied genes is FTO (fat mass and obesity-associated gene). People with certain variants of this gene are more likely to have a higher BMI and body fat percentage. But—and here’s the twist—genes load the gun, but lifestyle pulls the trigger.
Are We Born to Be Overweight? Not Quite
While your genes can affect your weight tendency, they do not determine your weight fate. Obesity is a multifactorial condition, meaning that a mix of genetics, environment, diet, physical activity, sleep, stress, and gut health all come into play. Even if you are genetically predisposed, the choices you make every day can either silence or activate those genes. This is the fascinating science of epigenetics.
Epigenetics = How your lifestyle influences gene expression.
So, blaming your genes alone is like blaming your spoon for making you gain weight!
What Nutrition Science Says ?
Nutrition can actually modulate gene expression. This concept is known as nutrigenomics—how food and nutrients interact with our genes. For example:
- Omega-3 fatty acids (from fish, flaxseeds) have anti-inflammatory effects and may help reduce the impact of obesity-related genes.
- Fiber-rich foods can regulate insulin and hunger hormones, helping you feel full despite a “hungry” gene.
- Polyphenols (found in berries, green tea, turmeric) may influence fat metabolism and suppress genes associated with fat storage.
Even with an “obese” gene variant, a healthy diet and lifestyle can keep those genes switched off or less active.
But My Whole Family Is Overweight…
It’s easy to assume genetics are to blame when obesity is common in your family. But families often share more than genes—they share eating habits, portion sizes, sedentary routines, and stress patterns.
A household with a culture of large meals, frequent snacking, emotional eating, and minimal movement can shape obesity across generations, regardless of genetics.
Breaking the cycle means creating new habits—starting with awareness, followed by intentional nutrition choices, and gentle movement.
Lifestyle Wins Over DNA...
Let’s not forget the power of nutrition and lifestyle as the ultimate game changers in the obesity race.
Here’s how to outsmart your genes:
- Eat whole foods – less from a package, more from the ground.
- Balance your plate – with complex carbs, lean protein, good fats, and fiber.
- Prioritize sleep – lack of sleep triggers hunger hormones and cortisol.
- Move your body daily – not just for weight loss, but for insulin sensitivity and mood.
- Manage stress – because cortisol can increase abdominal fat storage.
- Stay consistent – genes don’t override effort.
Bottom Line: Genes Aren’t Your Destiny...
Yes, genes influence your body. But they don’t dictate your health outcomes. They are not your life sentence—they’re simply a small chapter in your wellness story. Nutrition, movement, and mindset can rewrite your narrative at any stage.
So the next time someone blames their weight on “bad genes,” remind them—it may be the lazy culprit in the Obesity Olympics, but the gold medal goes to the one who is smart, moves well, and lives consciously.
Hello! I'm Dietician Dipanwita Saha is the founder of Nutriworld and a dedicated clinical dietitian. I focus on helping individuals improve their health through personalized diet plans that are based on scientific principles. I believes that proper nutrition is crucial for healing and maintaining a balanced lifestyle, whether someone is recovering from an illness or managing a health condition.
I provide personalized diet consultations to help you reach your health goals, such as managing weight, recovering from illness, or improving overall wellness. My method is based on scientific nutrition and includes practical meal plans tailored to your lifestyle.
Subscribe to my YouTube channel for more practical diet tips, healthy recipes, and expert insights. I regularly upload videos to simplify nutrition and help you make informed food choices.