Can genetics make it harder to lose weight?

Author: Antwan Jast I  |  Last update: Tuesday, September 9, 2025

During the past few years, genetic research has made great strides in the identification of variants in human genome that affect body weight regulation; and emerging studies have shown evidence for interactions between genetic factors and dietary factors on obesity, weight loss, and maintenance.

Are there genetic reasons for not losing weight?

The Genetic Influence on Losing Weight

These genetic differences can impact metabolism, appetite regulation, and the distribution of body fat. For example, some individuals may have a genetic predisposition to a slower metabolic rate, making it harder for them to burn calories efficiently.

Does your genetics affect your weight?

Stunkard and colleagues (1986) estimated that as much as 70 percent of the variance in the occurrence of obesity could be attributed to genetic factors, but other authors have postulated that as little as 20 percent of the variance is due to genetic factors.

How to lose weight when genetics are against you?

The Bottom Line
  1. Get active. Aim for 2 1/2 hours of moderate-intensity exercise like brisk walking every week. Even doing 10 minutes at a time helps. ...
  2. Eat less. Cut calories. ...
  3. Choose good-for-you foods. Go for fruit, veggies, whole grains, and fat-free or low-fat dairy foods.

Why is my body not letting me lose weight?

Muscle helps keep up the rate at which you burn calories (metabolism). So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight.

Can Your Genetics Make It Harder To Lose Weight?

Why am I gaining weight if I barely eat?

If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.

What is blocking me from losing weight?

Weight loss resistance is a complex issue that is influenced by various factors, including hormonal imbalances, chronic stress, poor sleep quality, medications, poor gut health, thyroid disorders, sex hormone fluctuations, and blood sugar imbalance with insulin or leptin resistance.

Is it genetically harder for some people to lose weight?

Genetic predisposition

Some individuals may experience obesity or an inability to lose weight or certain metabolic disorders which are in fact the result of hereditary or genetic factors rather than lifestyle choices.

Can a genetically skinny person gain weight?

A person's build depends largely on genetic factors, which is why it is difficult for a naturally thin person to put on weight. The human body can change to a limited extent through weight training and increased food intake. Gaining or regaining weight can be just as difficult as losing weight.

Why am I so heavy but not fat?

Lean muscle mass is more compact than fat. If you are muscular you can weigh quite a bit and not look fat. A person can be an ideal weight and have a lot of fat and look bulky. Another person can be overweight and have mostly muscle mass, and look lean and healthy.

Can genetic obesity be overcome?

A genetic predisposition to obesity can be overcome, in part, by having a physically active lifestyle. Writing in the American Journal of Clinical Nutrition, Vimaleswaran and co-investigators show that physical activity attenuates the BMI-increasing effects of an FTO (fat mass and obesity-associated) risk allele.

What affects weight loss the most?

These likely include genes, hormones, diet and lifestyle, including sleep, physical activity and stress. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat. Some people seem to lose weight more quickly and more easily than others.

What is the biggest reason people can't lose weight?

10 Reasons You're Not Losing Weight
  • You're Too Stressed Out. ...
  • You're Eating Too Much. ...
  • You're Not Consistent With Your Exercise and Healthy Eating. ...
  • You Blow It On The Weekends. ...
  • You Haven't Given Yourself Enough Time to See Results. ...
  • You Have a Medical Condition. ...
  • You've Hit a Plateau. ...
  • You Don't Need To Lose Weight.

Why can't I lose belly fat?

You're Doing the Wrong Exercises

Those sit-ups aren't enough. You also need weight training to build muscle. More muscle means more calorie burning. That said, if you can only do one exercise, choose aerobic exercise (like walking or running).

Why am I not losing weight when I exercise and diet?

Your body eventually adapts to your workout regime, so you burn fewer calories and slow down weight loss progress. Other health conditions: There are some medical conditions that can drive weight gain and make it harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome and sleep apnea.

Can you be genetically chubby?

You're indeed at an increased risk for obesity if you're genetically predisposed — but that doesn't mean it has to be your life. According to the National Heart, Lung, and Blood Institute, 15 genes play a role in obesity.

Why do I stay skinny no matter what I eat?

This can be boiled down to good genes with a high metabolism, although experts say nutritional and behavioural factors could play a part to stave off the extra pounds of a person's body weight.

Why am I gaining weight despite working out?

So, as you start working out regularly and building strength, the new muscle you build may eventually weigh more than the fat you've burnt off. (Learn more about muscle weight vs. fat weight.) It often takes at least a month or two to add enough muscle to tip the scale, so don't be surprised if it happens.

What age is it harder to lose weight?

According to a study published in 2021 in the journal Science, metabolism actually holds steady from ages 20 to 60 — so long as your muscle mass doesn't change — then declines by about 0.7 percent a year after 60.

Which body part loses fat first, a woman?

Men's bodies generally respond to dieting by the loss of more weight at their trunk and women typically shed the excess weight from the hips area. The causes of it are related both to hormonal influence and the application of whole-body composition.

How to lose fat from genetics?

People with only a moderate genetic predisposition to be overweight have a good chance of losing weight on their own by eating fewer calories and getting more vigorous exercise more often. These people are more likely to be able to maintain this lower weight.

What is the 30/30/30 rule for weight loss?

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

How much weight loss is a red flag?

But many health care providers agree that a medical evaluation is called for if you lose more than 5% of your weight in 6 to 12 months, especially if you're an older adult. For example, a 5% weight loss in someone who is 160 pounds (72 kilograms) is 8 pounds (3.6 kilograms).

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