In recent years, obesity has been attracting attention as a global health issue. There are many causes of obesity, including not only environmental factors such as diet and lack of exercise, but also genetic factors. In this article, we will explain in detail the genes related to obesity and how to improve your physical condition using genetic testing.
1. The relationship between obesity and genes
Obesity is caused by an imbalance between energy intake and expenditure. But why are some people prone to obesity and others not, even among people with the same lifestyle? Part of the answer lies in genes. Research suggests that around 30% of obesity is due to genetic factors.
In particular, as research into the genetic factors of obesity progresses, it has become clear that certain genes are closely related to the risk of obesity. Genetic influences are widespread, including appetite regulation, fat accumulation, energy expenditure, and basal metabolic rate.
2. Major genes related to obesity
There are several genes related to obesity, but the following genes are of particular interest:
FTO gene
Also known as the “obesity gene,” it tends to favor high-calorie, high-fat foods and increases the risk of overeating.
People with a mutation in the FTO gene are more likely to increase their carbohydrate and fat intake, resulting in increased body fat.
It is said that aerobic exercise and dietary restrictions are less effective.
ADRB3 gene
This is a gene involved in burning fat, and if there is a mutation, the basal metabolic rate decreases and carbohydrate metabolism becomes poor.
It is said that approximately 34% of Japanese people have this gene, and it is particularly common in women.
Since exercise tends not to result in weight loss, a long-term approach combined with strength training is recommended.
UCP1 gene
It is involved in thermoregulation and energy consumption, and mutations therein tend to reduce fat burning.
Even in cold environments, energy consumption is low, making it easier for fat to accumulate.
In addition to exercise and dietary restrictions, promoting fat burning by utilizing cold stimulation is said to be effective.
People with these genetic variations may respond differently to certain diets or exercise.
3. Significance and methods of genetic testing
By taking a genetic test, you can learn about your own risk of obesity and your physical constitution, which will allow you to develop an effective diet plan and lifestyle changes that are tailored to your individual genetic characteristics.
Genetic testing is typically performed in the following ways:
Saliva testing
This is the most common method, in which saliva is collected using a special kit and then analyzed at a specialized institution.
It can be easily collected at home, making it accessible to many people.
Blood tests
It allows for more detailed analysis and is sometimes carried out in conjunction with a health check.
It is a little more time-consuming than a saliva test, but it is said to be more accurate.
4. How to improve your physical condition using genetic testing
Based on the results of your genetic testing, the following measures to improve your physical condition may be considered:
Reviewing your diet
If you have a mutation in the FTO gene, it is recommended that you avoid high-fat foods and eat a balanced diet.
If your carbohydrate metabolism is slow, consuming low GI foods can help prevent a sudden rise in blood sugar levels.
Introducing exercise habits
If there is a mutation in the ADRB3 gene, the basal metabolic rate is reduced, so moderate aerobic exercise and strength training are recommended.
High-intensity interval training (HIIT) can help jump-start your metabolism.
Lifestyle changes
If you have a mutation in the UCP1 gene, your energy consumption is likely to decrease, so it is recommended that you increase your activity levels in your daily life.
“Cryotherapy” using a cold environment (e.g. cold showers or ice baths) is said to promote fat burning.
5. Limitations and precautions of genetic testing
Genetic testing is an effective way to learn about your own physical predisposition, but it does not provide a complete picture. Genetic factors only play a part in obesity, and environmental factors and lifestyle habits also play a major role.
In addition, it is important to improve your lifestyle habits from a comprehensive perspective, rather than judging your health condition based solely on test results.
6. Reliability of genetic testing and how to choose
There are many genetic testing kits available, but their reliability and test items vary. When taking a test, it is important to choose a reliable testing institution.
For example, you can get more accurate information by using medical institutions or specialist institutions that offer testing for obesity-related genes.
7. Genetic testing and mental health
Taking a genetic test can help you learn about your predisposition and risks, but you also need to consider the impact the results will have on your mental health.
Positive impact
Since you can improve your physical condition based on scientific evidence, it becomes possible to diet efficiently.
Negative impact
Knowing that you are “genetically prone to gaining weight” can sometimes cause excessive stress.
It is important to use genetic testing merely as an indicator for health management.
8. Evolution of genetic testing and the latest research trends
In recent years, advances in genetic research have led to a more detailed analysis of genes related to obesity. Previous studies have found that certain genes, such as the FTO gene and the ADRB3 gene, are associated with obesity, but more genes have been discovered recently.
For example, a large-scale genome-wide association study (GWAS) published in 2019 identified more than 900 genes related to obesity, and revealed a group of genes that have a particularly large impact among them. According to this study, it has been found that the genetic factors of obesity are determined not by a single gene mutation, but by a combination of multiple genes.
Research is also progressing on the relationship between obesity genes and the intestinal flora (microbiome). Data has been reported that people with a high concentration of certain intestinal bacteria tend to have a more active metabolism and are less likely to become obese. In the future, by combining genetic testing with intestinal flora testing, it may be possible to propose more personalized diet programs.
Anyone can have genetic testing, but it may be of particular benefit to the following people:
1. People who have repeatedly tried dieting but have not seen results
Many people find that even if they try various diet methods, they do not see much results. One of the reasons for this is thought to be genetic influences. For example, people with a mutation in the FTO gene are more likely to have a low fat metabolism, and it may be difficult to lose weight through general dietary restrictions and exercise. In such cases, taking a genetic test can help you find a diet method that suits you.
2. People who are concerned about the risk of lifestyle-related diseases
Obesity increases the risk of lifestyle-related diseases such as diabetes, high blood pressure, and dyslipidemia. People who are genetically predisposed to obesity are at higher risk of developing these diseases, so it is important to take appropriate measures early on.
3. People who want to inform their family members about their genetic risk
Since genes related to obesity are passed down from parents to children, this is also useful for managing the health of your family. In particular, if you know that young children have a genetic predisposition to obesity, you can help them develop appropriate diet and exercise habits at an early stage.
10. Examples of personalized diets using genetic testing
In recent years, diet methods that utilize genetic testing have been adopted by many medical institutions and diet programs.
Case 1: Gene-based dietary advice
One clinic offers personalized dietary advice to patients who have undergone genetic testing, based on their individual genetic characteristics. For example, they recommend a low glycemic index diet to those with poor carbohydrate metabolism, and a diet rich in medium-chain fatty acids to those with poor fat metabolism.
Example 2: Exercise programs for specific genotypes
One fitness center offers a service that creates optimal exercise programs based on users’ genetic information, using evidence-based approaches such as incorporating high-intensity interval training (HIIT) for those with the ADRB3 gene mutation and aerobic exercise to increase endurance for those with the FTO gene mutation.
11. Future outlook for genetic testing
Research into obesity genes is still ongoing, and it is expected that more accurate testing will become possible in the future. In the future, the following technologies may become commonplace:
1. Advances in genetic analysis using AI
With the development of artificial intelligence (AI), genetic data analysis has improved dramatically. By utilizing AI, more accurate and faster genetic analysis will be possible, and it will be possible to instantly provide the optimal diet program for each individual.
2. Advances in gene editing technology
With the development of gene editing technologies such as CRISPR-Cas9, it may be possible in the future to correct ‘gene mutations that predispose to obesity.’ This is an area that still requires ethical discussion, but it could revolutionize the prevention of obesity and lifestyle-related diseases.
3. Integrating genetic testing with microbiome analysis
Recent research has shown that not only genes but also the composition of intestinal bacteria plays a major role in obesity. In the future, by combining genetic testing with the analysis of intestinal bacteria, it will be possible to perform more precise physical analysis and propose optimal diet methods.
12. Key points for health management using genetic testing
Finally, we will introduce some tips for effectively managing your health using genetic testing.
Act on the results
It is important not only to know the results of genetic testing, but also to apply them to your daily life.
Don’t expect too many short-term results
Genetic factors have long-term effects and require ongoing efforts.
Take advantage of expert advice
Work with experts such as doctors, nutritionists, and fitness trainers to take proper care of your health.
It is expected that genetic testing technology will continue to evolve in the future, making it possible to provide optimal health management tailored to each individual’s constitution. Let’s aim for a healthier life by utilizing genetic information.
13. Practical diet plan using obesity gene testing
We will explain in detail how the results of your genetic test can be used in actual dieting. Since the optimal dieting method differs depending on the type of obesity-related gene you have, it is important to choose the method that suits you best.
① FTO gene (prone to overeating/fat accumulation)
Features:
Tendency to prefer high-calorie foods
It’s hard to control your appetite, so you end up overeating
Eat fiber first when eating (vegetables → protein → carbohydrates)
Limit carbohydrate intake at dinner, especially among the three meals a day.
Chewing your food well makes you feel full
✅ Motion:
Make aerobic exercise (walking, jogging, cycling) a habit
Short, high-intensity interval training (HIIT) sessions 2-3 times per week
② ADRB3 gene (poor metabolism/chilliness)
Features:
Low metabolism and low energy consumption
Low body temperature and sensitivity to cold (chilliness)
Exercise is less effective
Recommended diet: ✅ Dietary management:
Eat foods that warm the body (ginger, garlic, chili peppers, miso soup)
Control your sugar intake and prevent sudden spikes in blood sugar levels
Eating three meals a day on a regular schedule keeps your metabolism stable
✅ Motion:
Strength training (squats, push-ups, deadlifts) to build muscle mass
Incorporate walking or light jogging into your daily routine
③ UCP1 gene (type that is poor at burning fat)
Features:
It is difficult to burn body fat and consumes less energy
Difficulty losing weight even with exercise
Warm environments make it easier to gain weight
Recommended diet: ✅ Dietary management:
Actively consume foods that promote fat burning (fish, nuts, and avocados that contain omega-3 fatty acids)
Raise your body temperature by incorporating hot soup or miso soup into your meals.
✅ Motion:
Utilize cold stimulation (cold showers, cold baths after saunas, etc.)
Combining strength training and aerobic exercise to promote fat burning
14. The relationship between obesity genetic testing and psychology
Taking a genetic test can change your motivation and attitude towards dieting. In particular, understanding your own constitution can help you choose a more effective method.
1. Psychological effects that increase the success rate of dieting
✅ It is based on scientifically based data, so it is convincing.
It becomes easier to continue because you can be confident that “this method is right for me”
✅ No more unreasonable dieting
Genetic testing can help you avoid diets that don’t suit you
For example, if you know that you are not suited to carbohydrate restriction, you will no longer need to restrict your carbohydrate intake.
✅ Increased self-understanding and reduced stress
The question “Why do I gain weight so easily?” is resolved, and you can approach your diet in a positive manner.
② When the results of a genetic test have an adverse effect
On the other hand, some people may take a genetic test result that indicates they are prone to gaining weight negatively.
✅ I give up because I think, “I’m going to gain weight easily anyway…”
Understand that genes are a part of your constitution and do not necessarily mean you are destined to gain weight
✅ I get stressed out because I’m too focused on the outcome
Be aware that the results of genetic testing are merely a “tendency” and can be improved by lifestyle changes.
15. Tips for getting the most out of genetic testing
Finally, we will introduce some tips for using genetic testing to live a healthy life.
① Be conscious of continually improving your lifestyle habits
It is important to create habits that you can continue without straining yourself , while taking into consideration the results of your genetic test . For example, by accumulating small habits such as walking 30 minutes every day or eating vegetables first at meals, you can improve your physical condition in the long term.
② Think about health comprehensively, rather than relying solely on genetic information
Genetic testing is only one indicator. In reality, many factors, such as diet, exercise, sleep, and stress management , affect health and diet. It is important to review your entire lifestyle while referring to the results of your genetic test.
③ Take the results of genetic testing positively
Even if you know that you have genes that make you prone to gaining weight, that is just one tendency. The key to success is to think, “That’s why if I find a method that suits me, it will work,” and to approach it positively.
16. Genetic testing and personalized nutrition
With the evolution of genetic testing, the concept of “personalized nutrition” is gaining attention. This is an approach that proposes optimal nutritional intake methods based on each individual’s genetic information. Conventional diet methods were designed for everyone, but by conducting analysis at the genetic level, more effective nutritional management becomes possible.
① Nutritional intake methods suited to each gene
Let’s take a look at what kind of nutritional intake is appropriate for each obesity-related gene.
✅ FTO gene (prone to overeating/fat accumulation)
Increase your protein intake (tofu, chicken breast, fish, soy products)
Carbohydrates are mainly low GI foods (brown rice, whole wheat bread, oatmeal)
Keep meal times consistent (if you are hungry for long periods of time, you are more likely to overeat)
✅ ADRB3 gene (poor metabolism/chilliness)
Eat foods that help burn fat (green tea, coffee, chili peppers, ginger)
Eat lots of fiber (mushrooms, seaweed, root vegetables)
Actively consume iron and B vitamins (red meat, liver, natto)
✅ UCP1 gene (poor fat burning)
Utilize cold stimulation and consume foods that raise body temperature (miso soup, soup, ginger tea)
Eat healthy fats (fish, nuts, avocados, etc. that contain omega-3 fatty acids)
Supplementing with vitamins and minerals to promote metabolism (magnesium, vitamin D)
② Case study of individualized nutrition program using genetic testing
In recent years, the number of services that combine nutrition and genetics has increased. For example, some nutrition programs in the United States provide personalized meal plans based on the results of genetic testing.
Supplement Optimization
For example, people with the ADRB3 gene mutation are recommended to take supplements containing L-carnitine and caffeine to boost metabolism.
Controlling calorie intake
For people with the FTO gene mutation, use dietary fiber and protein smoothies, which have appetite suppressant effects.
Improving the microbiome
For people with UCP1 gene mutations, fermented foods that improve intestinal environment (yogurt, natto, kimchi) are recommended.
These programs provide scientifically based nutritional management to help you improve your physical condition more effectively.
17. The relationship between obesity genes and stress management
In addition to genes, stress is also a major factor in obesity. In particular, when you feel stress, cortisol (the stress hormone) is secreted, which increases your appetite. People with obesity genes are more susceptible to the effects of stress, so they need to manage their stress appropriately.
1. The relationship between genes and stress response
Research has shown that different gene types affect how people respond to stress.
People with FTO gene mutations tend to have increased appetite during stress (especially high-fat and high-sugar foods)
People with ADRB3 gene mutations are more likely to experience a decline in metabolism during stress
People with UCP1 gene mutations : Body temperature drops easily due to stress, and energy consumption decreases
② Specific methods for managing stress
✅ Exercise reduces stress
Yoga and Pilates help regulate the autonomic nervous system and control appetite.
Light jogging or walking reduces stress hormones
✅ Use breathing exercises
Taking a deep breath activates the parasympathetic nervous system, making it easier to suppress appetite.
✅ Mindfulness and Food
Avoid eating while doing other things and chew your food thoroughly to increase your sense of satisfaction.
Get into the habit of taking a deep breath before meals and eating slowly.
✅ Improves sleep quality
Lack of sleep increases appetite, so make sure you get at least 7 hours of sleep every day.
Reduce the effects of blue light (from smartphones and PCs) and take time to relax before going to bed
18. The future of genetic testing and ethical issues
As genetic testing for obesity advances, ethical issues are also being debated.
1) Privacy and data management issues
Genetic information is very sensitive personal information and must be handled with the utmost care. It is particularly important to check how data is managed when using online genetic testing services.
Choose a reliable testing agency
Check the data retention period and whether it will be provided to a third party
② Risk of discrimination due to genetic testing
There are concerns that genetic information may affect insurance and employment in the future. For example, there is a possibility that people who have genes that make them prone to obesity may have to pay higher health insurance premiums or be at a disadvantage when looking for employment.
Currently, many countries have enacted laws to prevent discrimination based on genetic information (e.g., the GINA Act in the United States), but ethical discussions will continue to be necessary.
19. Summary
Genetic testing is a powerful tool for scientifically understanding one’s physical constitution and for implementing optimal dieting and health management. However, genes alone are not everything; improving your overall lifestyle, including diet, exercise, and stress management, is also important.
It is expected that genetic analysis technology will continue to evolve in the future, making it possible to optimally manage health based on individual genetic information. Let’s use genetic information to create a healthy lifestyle that suits us.
