Obesity is more than just the number on the scale. It’s influenced by your genes, lifestyle, environment, and how all of these interact. No matter where you start, there are effective ways to take control and shift toward healthier, sustainable living.
Why Genes Matter — And Why They Don’t Decide Everything
Studies show that 40-70% of obesity risk is heritable — meaning genetics do influence how your body stores fat, how hungry you feel, and how easily you burn calories. But the good news is, this doesn’t mean obesity is inevitable[1].
- There are different types of genetic influences[2]:
- Monogenic obesity (rare), caused by mutations in a single gene.
- Polygenic obesity (much more common), where many genes each add a small risk.
- Environmental and behavioral factors have a large influence — your diet, how much you move, sleep quality, and stress. Even if your genes put you at risk, healthy lifestyle changes can shift how those genes express[3][4].
Key Environmental & Lifestyle Drivers
Here are some of the powerful non-genetic factors that often tip the scale toward obesity:
- Dietary patterns: frequent intake of high-calorie, highly processed foods, sugary drinks, and saturated fats.
- Sedentary lifestyle: less physical activity due to modern working habits, more screen time, less walking.
- Sleep & stress: Poor sleep disrupts hormones (like leptin / ghrelin) that regulate hunger. High stress raises cortisol, which can increase fat storage[4].
- Medical conditions or medications may contribute (e.g. hypothyroidism, certain psychiatric drugs)[4].
Obesity: In Pakistan
- Diet rich in carbohydrates (roti, naan, rice) and frequent use of oil, ghee, butter can mean that even regular meals push calorie intake higher, especially when portion sizes are large.
- Traditions & festivals often revolve around heavy, rich foods (biryani, haleem, sweets or mithai), making moderation harder.
- Lifestyle shifts (urbanization) mean less walking, more vehicle use; more desk jobs; children spend more time indoors and screen time is increasing.
- Offering food is a common way to show hospitality; refusing food may be difficult socially. Tea or chai often comes sweet; snacks during tea may be oily or fried.
How To Beat Obesity For Good
Here are evidence-based tactics, adapted for local realities, that can help you turn the tide:
- Balanced, nutrient-dense meals: include lean protein (chicken, fish, legumes), plenty of vegetables, some healthy fats; reduce processed sugars and deep-fried foods.
- Portion control & mindful eating: use smaller plates; eat slowly; pay attention to when you feel full.
- Increase physical activity: walking (for example after dinner), even household chores count; include strength/resistance training to build or preserve muscle.
- Improve sleep & reduce stress: aim for 7-8 hours sleep; manage stress via prayer, meditation, walks, socializing in healthy ways.
- Set supportive environment: stock your kitchen with healthier options; limit sugary drinks; reduce exposure to tempting food ads / snacks.
- Seek medical advice when needed: if weight continues rising despite lifestyle changes, there may be hormonal, genetic, or medical causes requiring professional care.
Myths & Misconceptions
- Myth: “If obesity runs in the family, I can’t do anything.”
Truth: Genes raise risk, but behaviour and environment still have big impact.
- Myth: “Losing weight always means suffering; I must cut out all beloved foods.”
Truth: Small sustainable changes work better than extreme diets.
Note: Avoid comparing with others. Personal genetics, metabolism, and starting point differ for everyone.
Bottom Line
Obesity is a mix of genetic predisposition and lifestyle/environmental triggers. Understanding both lets you make informed decisions. With consistent, culturally appropriate changes, diet, physical activity, sleep, and stress. You can beat obesity for good. Tirzee is now available in Pakistan.
Key Points
- Genetics may account for 40-70% of obesity risk, but they do not seal your fate.
- Environmental & behavioural factors (diet, activity, sleep, stress) are fully modifiable and often drive obesity more than genes.
- Local habits in Pakistan (rich foods, sweet chai, large portions, social eating) can make obesity harder to avoid but can also be leveraged for culturally sensitive solutions.
- Small, sustainable changes (balanced meals, movement, better rest) tend to outperform drastic changes or fad diets.
- When lifestyle changes don’t suffice, consult healthcare professionals — there might be underlying medical/genetic causes.
References
[1] Obesity causes: Calories, genetics, lifestyle and more. Accessed September 16, 2025. https://www.healthcentral.com/condition/causes-of-obesity.
[2] Obesity and genetics: What is the connection? Obesity Medicine Association. Accessed September 16, 2025. https://obesitymedicine.org/blog/obesity-and-genetics/.
[3] Gillette H. Obesity: Is it genetic of environmental? Healthline. February 22, 2024. Accessed September 16, 2025. https://www.healthline.com/health/obesity/is-obesity-genetic-or-environmental.
[4] Catlett T. 8 risk factors of obesity: Environment, medical, lifestyle. Healthline. November 1, 2024. Accessed September 16, 2025. https://www.healthline.com/health/risk-factors-of-obesity.
