Health Risks Obesity
Based on your genetics, your genetic predisposition for Obesity is
What does this mean?
Likely to have typical risk of obesity Your genotypes are associated with typical risks for obesity. See recommendations below on how to lose weight or avoid becoming overweight or obese.
How Is Your Genetic Risk Calculated?
This result is based on the SNPs(single nucleotide polymorphism)that are associated with Obesity.
Risk Factors Can Influence The Risk of Developing Obesity
Genetics are NOT the only risk factor for Obesity.
Obesity is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Obesity.
Diet
Diet high in refined sugar, calorie-rich food, saturated fats, and LDL cholesterols increases the risk of obesity. High carbohydrate intake instead of fats and proteins have been associated with weight gain.
Physical Activity
Physical inactivity is a major cause of weight gain and obesity. This is due to reduced calorie expenditure and increased fat deposition.
Sleep
Poor sleep quality and quantity increase weight gain contributing to obesity. This is due to poor hormonal balance leading to increased hunger and fat deposition.
Family History
If you have a parent, sibling, or cousin who is overweight or obese, you have an increased risk of obesity.
Depression
Depression has been shown in alter behavior towards promoting unhealthy eating and lifestyle habits which can lead to gaining weight.
Suggested Lifestyle Changes
Dietary Recommendations:
- Reduce refined sugar and high glycemic index carbohydrates such as white rice, noodles, and pastries.
- Eat plenty of vegetables, fruits, and whole-grain products to achieve and maintain weight.
- Choose lean meats, poultry, fish, lentils, and beans for protein. Avoid processed meat and fried foods rich in saturated fats and LDL.
- Drink plenty of water. Substitute sweet beverages with green tea which has the potential to promote weight loss.
- Substitute sugar with low-calorie sweeteners in your beverages.
- Consume at least 3 servings of yogurt a day. Yogurt consumption is found to be associated with lowering body mass index, lowering body weight, and smaller waist circumference.
- Eggs are high in protein and healthy fats. Consume eggs with low glycemic index carbohydrates such as oats and bananas during breakfast enhances weight loss.
Lifestyle Recommendations:
- Improve the quality and quantity of sleep. Aim to achieve 6-8 hours of uninterrupted sleep. Lack of quality sleep disturbs systemic functions leading to increased calorie intake and reduced energy expenditure.
- Opt to cook meals instead of eating out. Meal quality and quantity can be better preserved by choosing ingredients.
Exercise Recommendations:
- Incorporate 30-60 minutes of medium intensity exercises at least 3 to 5 times a week. Examples of exercises are cycling, running, and competitive sports.
- Incorporate resistance training such as weight lifting and bodyweight exercises at least 3 times a week.
- Follow-up weight-training sessions with 30 minutes of cardio exercises such as cycling to improve fat-loss.
- Incorporate intense 30-60 minutes of swimming at least 4 times a week. Swimming has been shown to be the most efficient in burning calories and improving body composition.
- Consult a physical trainer to ensure adequate training technique and intensity is followed.
Result Explanation Recommendations:
- Incorporate 30-60 minutes of moderate-intensity exercise at least 5 times a week. Brisk walks, jogging, and cycling are great aerobic exercises.
- Incorporate resistance training at least 3 times a week. This includes swimming, weightlifting, and boxing.
- Aim to improve body composition with the goal of increasing muscle mass and reducing body fat percentage.