Is a big belly hereditary?

One of my clients, Azhe, is in his thirties and has a successful career, but he has one lingering worry: his "beer belly". His family has a genetic history of obesity, and both his father and grandfather have obvious abdominal fat accumulation. He had tried various methods to lose weight, but he always got half the result with twice the effort. He began to wonder if his genes destined him to live with this big belly for the rest of his life? In fact, Azhe’s troubles are not an isolated case. According to a survey by the National Health Administration, the obesity prevalence rate among adults in Taiwan has been rising year by year, and genetic factors do play an important role. But this doesn’t mean we are helpless!

Many studies have shown that specific genes do influence our weight and fat distribution. For example, the correlation between FTO gene and obesity has been widely confirmed, and the National Taiwan University Public HealthhealthThe academy's research also showed that certain gene variants are associated with an increased risk of abdominal fat accumulation. However, genes are only one of the influencing factors, not the decisive factor. Our eating habits, lifestyle, such as being sedentary and lacking exercise, andpressureAcquired factors such as weight and body fat percentage will have a profound impact on our weight and body fat ratio. Think about it, even if we have an obesity gene, if we can develop the habit of regular exercise and eat a balanced diet, we can effectively reduce the risk of obesity.

The key to cracking the genetic code of family obesity lies in "understanding" rather than "destiny." It is recommended that you consult a professionalNutritionistor physician for a personalized health assessment. They can develop a more effective weight loss plan based on your family history, lifestyle habits, and genetic testing results (if available). Here are some suggested directions:

• AdjustmentFood and drinkstructure:Reduce the intake of refined starch and fried foods, and increase the proportion of fruits, vegetables and high-fiber foods.
• Regular exercise:Choose a form of exercise that suits you, such as brisk walking, swimming, or weight training, and stick with it.
• Stress Management:Learn effective stress management techniques, such as yoga,meditation.

Don't let your genes determine your future! ThroughpositiveBy taking action, we can effectively manage our weight and improve our health. Remember, even if obesity runs in your family, we still have the power to change it. National YangmingTransportationThe university's research also pointed out that through lifestyle adjustments, even if there is a genetic predisposition, the risk of obesity-related diseases can be effectively reduced. Don't give up easily, start today andhealthyinvestmentLet's go!

A friend of mine, Azhe, is in his early thirties and there are indeed many members in his family who are chubby. He has always believed that his big belly is hereditary and a fate he cannot escape. It wasn't until he began to carefully record his diet and lifestyle habits that he realized things were not that simple. He works overtime until late at night every day, hardly ever exercises, and eats out for 90% of the time, often eating high-fat and high-salt bento boxes or night market snacks. Not to mention his habit of drinking bubble tea, at least one cup of bubble tea a day. When he started adjusting his lifestyle, eating less outside, increasing his exercise, and controlling his sugar intake, his belly fat decreased significantly and his weight also dropped. This made him deeply realize that although genetics may play a certain role, acquired lifestyle habits are the key factors affecting body shape.

According to a survey by the National Health Administration of the Ministry of Health and WelfaredataData shows that the obesity prevalence among adults in Taiwan has been rising year by year, and abdominal obesity is a common problem. This is closely related to the Taiwanese people's common lifestyle of eating out, sitting in the office for long periods of time, and lack of exercise. Environmental factors also play an important role, such as: easy access to highCalorie, high-sugar processed foods, and an environment full of convenience stores all increase the risk of obesity. We must face these problems in order to effectively control our weight and reduce the risk of related diseases.

In addition to lifestyle habits, environmental factors are also worthy of our attention. For example, Taiwan’s dietcultureIn the diet, refined starch and high-sugar foods account for a high proportion, which can easily lead to excessive calorie intake. In addition, according to a study by the National Taiwan University School of Public Health, urbanization and lifestylepressureIt is also closely related to obesity. Long-termpressureIt leads to an increase in cortisol secretion in the body, which in turn promotes fat accumulation, especially in the abdominal area. Therefore, in addition to adjusting personalFood and drinkAnd exercise habits, creating a healthy living environment is also crucial.

There is a solution to getting rid of the problem of a big belly. Here are a few things you can start with:

• A balanced diet:Reduce the intake of refined starch, high-sugar, and high-oil foods, and increase the proportion of vegetables, fruits, and whole grains.
• Regular exercise:Aim for at least 150 minutes of moderate-intensity exercise every week, such as brisk walking, swimming, cycling, etc.
• Stress Management:learn effectivepressureManagementskill, such as yoga, meditation, etc.
• Get enough sleep:Make sure to get 7-8 hours of sleep every day.

Remember, change takes time and patience, but if you persevere, you will see results!

Many friends have asked me if a big belly is hereditary? To be honest, genes do affect our physique and metabolic rate, but they are not the decisive factor! I have a friend whose family almost all have beer bellies, but he managed toFood and drinkWith regular exercise, he is now in good shape and doesn’t look like he has any genetic problems. The experience he shared made me realize that only hard work can change your body shape.key. He tried many popular weight loss methods at the beginning, but the results were not satisfactory and he even had rebound effects. Later, he began to refer tohealthWelfare Ministryhealthy署dietary guidelines, and based onTaiwan Sports AssociationRecommended amount of exercise, develop a personalized plan. The key point is that he persisted instead of giving up halfway.

According toTaiwan Nutrition SocietyResearch data shows that Taiwanese people’s eating habits are generally high in oil, sugar and salt, which is one of the main causes of abdominal fat accumulation. Therefore, if you want to get rid of your big belly, you must first adjustFood and drinkstructure. It is recommended to eat more rich dietfiberfruits and vegetables, such as:

• cabbage
• cauliflower
• Sweet potato
• banana

These foods not only increase your sense of fullness, but also promote gastrointestinal motility and help defecation. At the same time, reduce the intake of refined starches, fried foods and sugary drinks. Remember, dietary modification is notdiet, and choose healthier foods instead.

In addition to diet, exercise is an indispensable part.National University of SportsResearch shows that regular exercise can effectively improveBasal metabolic rate, burn moreCalories. It is recommended to choose a sport that you like, such as:

• Hurry up
• Swim
• Cycling
• weight training

The important thing is to persevere and do at least 30 minutes of moderate-intensity exercise every day to see obvious results. Don't forget to warm up before exercise and stretch moderately after exercise to avoidFree transportationmoving damage.

Changing your lifestyle takes time and patience; don't expect to have a perfect body overnight. It is important to set feasibleaims, gradually adjustFood and drinkand exercise habits. Remember, you are not struggling alone! You can seek help from a professional, such as a nutritionist or fitness trainer, to develop a more personalized plan. Through continuous efforts, you can also have a healthy and confident body, get rid of the troubles of a big belly, and welcome a better self!