如何一拉的钱你的基因，对你的体重？

But what runs in your family may not necessarily be your fate. How your genetics affect your weight is only one piece of the puzzle.

If it seems like some people can eat pizza for breakfast while others gain weight just from looking at sugar, that's because, well, everyone is different — thanks in part to genes.

“我们继承了各种特征，比如头发和眼睛的颜色，高度也身型，”Keith-Thomas Ayoob, EdD, RD在医学爱因斯坦医学院临床教授，告诉LIVESTRONG.com。“如果两个人都有可能被称为‘敦实的框架，’他们的孩子可能不会有很长，瘦长的框架。”

像其他的特质，还有连接到体重无奇的基因。事实上，根据哈佛健康出版，more than 400 genes are involved in contributing to obesity.

And while we're not sure exactly how they work, there's definitely a connection between genes and weight. A November 2017 study in theInternational Journal of Obesity，例如，发现人们更高的肥胖遗传风险往往从20岁就比那些没有这种风险获得更多的重量。

而在另一面，研究2020年5发表于Cell发现有可能链接到薄的特定基因。研究人员使用包括超过4.7万人数据库比较薄，体重正常的人的DNA，发现基因变异独特的薄个人。在这方面还需要做更多的研究需要，虽然之前，我们可以肯定地说。

What we do know: Our genes form the basis for our body's signal and response system, which guides food intake, according to the疾病预防与控制中心(CDC). One hypothesis is that our bodies are primed to protect us against weight loss because energy, stored in fat, is crucial to survival. So the same genes that helped our ancestors survive food scarcity are still working to protect us, even though most of us have all the food we need and then some.

虽然大多数研究都集中在风险如何影响遗传肥胖，最近的研究已经进行了深入的看一看遗传，肥胖和之间的联系捕鱼欢乐季 （BMI）随着时间的推移。

一月2020年发表的一项研究中JAMA Cardiology，researchers assessed the data on more than 2,500 adults from 1985 to 2010. Using a score based on each participant's DNA, they calculated the genetic risk of obesity for each person and compared it to measurements taken over the course of the 25-year study period. They also monitored each person's BMI over time.

"You may need to adjust your goals to take into account what your body can do [but] lifestyle and your eating style are major players in the obesity war — perhaps the main players because they're the only ones over which you can have some control."

他们的分析表明，BMI在青年期解释一个人的体重指数，52％的25年后，而遗传学解释只有约14％。最后，他们得出的结论是健身和体重指数超过时间比遗传肥胖风险的更好的指标。

Ayoob agrees that having a family history of obesity does not mean you have no control over your BMI.

“这意味着你可能需要调整你的目标要考虑到你的身体可以做，你应该期待什么，”他说。“生活方式和你的饮食风格是在肥胖战争的主要参与者 - 也许是主力球员，因为他们在这你可以有一些控制的唯一的”

The bottom line? Genes play a role, yes, but lifestyle — aka the diet and activity choices you make every day — is the best determining factor when it comes to the number on the scale, your BMI and your overall health.

And if your lifestyle isn't the healthiest, it's worth it to make some improvements: The excess fat associated with obesity puts people at risk forother serious conditions，such as cardiovascular disease and stroke.

下面是一些专家提供的入门建议：

1.添加举重到你的日常

朝向肥胖遗传倾向的人可以降低其体脂百分比by raising their metabolism,罗伯特·赫布斯特，a personal trainer specializing in weight loss, tells LIVESTRONG.com.

To do this effectively, he highly recommends regular weight lifting.

“您应该执行化合物的运动，如深蹲，弓步，卧推和硬拉，这些原因中升高为48到72小时之后你的新陈代谢，你的身体修复肌肉纤维，演习过程中分解和预期构建附加肌肉在未来更大的负荷，”他说。

Since muscle ismore metabolically activethan fat, building more of it helps your body burn more calories, even at rest.

2。Eat a Balanced Diet

肥胖is diagnosed当你的身体脂肪含量比正常范围高得多。在最基层，当更多的热量来比走出去发生了太多的脂肪。所以它非常有意义采取的是面对你时，肥胖和如何吃什么股票。

“遗传学不谈，看看饮食习惯你长大了。他们是具有健康的体重兼容吗？”Ayoob问。

A healthy, balanced diet where no food group is restricted is the best approach, he says.

Herbst recommends focusing on whole foods (think: fruits, vegetables and whole grains) and limiting empty-calorie junk foods like soda, chips and sweets.

作为一个健康饮食计划的一部分,国家心脏，肺和血液研究所emphasizes staying within your daily calorie goal for weight loss and controlling份量。

Wondering how tocalculate your caloriesfor weight loss?Download the MyPlate app做的工作，并帮助你跟踪你的摄入量，这样你就可以集中精力和实现自己的目标！

3.走更多

An important part of the equation when making healthy lifestyle changes is making sure those changes are maintainable. Ayoob recommends setting realistic goals and starting off slow.

“减肥是缓慢而稳定，而不是速度与激情，将赢得这场比赛，”他说。“给自己的一年。这一年无论如何都会通过，所以它是它与进步经过或仅仅维持现状的问题，”他说。

在此期间，旨在有目的地主动大部分时间，即使这意味着只是快走，至少30分钟。

他建议自己的病人在30〜60分钟的身体活动的参与5天以上，每星期，行走是最常见的活动。

这是在健康与人类服务部美国线Physical Activity Guidelines for Americans，其中建议成年人做每周至少150分钟中等强度的有氧运动与肌肉加强活动至少两天一起。