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A study looks at how eating habits can offset risk factors for obesity. Iryna Auhustsinovich/Stocksy A new study finds that people who are at higher risk for developing obesity can still mitigate this risk via eating behaviors. Strategies such as being mindful about what you eat, taking smaller servings and counting calories may even counteract some of the effects of obesity-related genes. Over the past two decades, rates of obesity among American adults have risen from 31% in 2000 to 42% in 2020, according to theCenters for Disease Control and Prevention. The modern environment we live in has often been blamed for this rise in obesity, with its easy access to cheap, high-calorie food and barriers to regular physical activity. But genetics can also increase a personҳ risk of developing obesity. Someresearch estimates that genes account for 50% to 90% of the differences in weight among people. However, this varies from study to study, which suggests that other factors can influence weight, including conscious changes in eating behaviors. Strategies such as being mindful about what you eat, taking smaller servings and counting calories may even counteract some of the effects of obesity-related genes, say the authors of a new study. Eating behaviors can reduce obesity risk In the new study, published July 6 in theInternational Journal of Epidemiology, researchers examined data on over 3,700 adults in the United Kingdom who took part in two separate studies.༯p> ParticipantsҠweight and height were measured, and they provided a blood sample, which researchers used to calculate their genetic risk of obesity. People also completed questionnaires that measured different eating behaviors, such as a tendency to engage inemotional eating or overeat due to hunger. Researchers found that people with a higher genetic risk of obesity were more likely to have a higherbody mass index (BMI). BMI is ameasurement to assess whether someone has obesity, overweight or underweight. Itdoes not always accurately assess body fat, especially for certain racial/ethnic or other groups. However, the study results also showed that for people who scored higher for certain types of eating behaviors נcalled ӣognitive restraintԠנthe link between genes and BMI was reduced. This included both flexible strategies נsuch as mindful eating,portion control, and chopping vegetables in advance for easier snacking נand rigid strategies like calorie counting. ӗhat we discovered for the first time was that increasing both types of restraint נ[flexible and rigid] נcould potentially improve BMI in people genetically at risk; meaning that restraint-based interventions could be useful to target the problem,Ԡstudy author Shahina Begum, a psychology PhD student from the University of Exeter in the United Kingdom, said in anews release. Many factors contribute to weight gain Dr. Supriya Rao, a gastroenterologist and obesity medicine specialist at Integrated Gastroenterology Consultants in Chelmsford, Mass., said the study reinforces what is already known נthat exercising restraint when it comes to eating may help some people maintain a healthy weight. However, ӥating patterns have a multifactorial component to them נbehavioral, emotional, psychological, cultural, etc.,Ԡshe said. ӓo itҳ hard to just use one measure, such as [restraint], to ensure the maintenance of healthy weight.Լ/p> However, being mindful of what we eat נas well as when we are eating and why נmay help us maintain a healthy weight, saidJennifer Sacheck, PhD, a professor of prevention and wellness in the Milken Institute School of Public Health at the The George Washington University in Washington, D.C. Itҳ also important, she said, to pay attention to hormonal cues, such as those for hunger and a feeling of fullness. Dr. Amy Lee, head of nutrition at༡ href="https://nucific.com/" target="_blank" rel="noreferrer noopener">Nucific, agrees that being more in tune with your body and aware of your eating behaviors can help you shift how you eat. But she admits that this can still be a daily struggle for some people. Calorie counting and other restrictive behaviors may also be helpful for some people, said Sacheck. In particular, understanding the calorie content of foods can help people become aware of the hidden calories found in energy-dense snack foods, she said. However, rigid strategies are not typically recommended for longer-term weight loss, she said. In addition, Ӵhere is always a risk of getting carried away with some of these [rigid] strategies that may lead to disordered eating,Ԡshe said, ӳo it is important to not go to extreme measures.Լ/p> Endocrinologist Dr. Beverly Tchang, an assistant professor of medicine at Weill Cornell Medicine੮ New York City, and advisor forRo, said health professionals should be aware that people with a history of disordered eating may be at higher risk from weight management programs. ӗhenever possible, obesity medicine doctors, therapists, psychiatrists, etc. should all be working together to help patients develop healthy relationships with food and improve overall health,Ԡshe said. Tips for weight maintenance While nutrition and physical activity are the foundation for all weight management strategies, Tchang said there are a variety of tools to choose from, such as food logging or mindful eating. ӗhat works for one person may not work for another,Ԡshe said. ӓo itҳ important to find what feels comfortable and sustainable for you.Լ/p> Sacheck recommends starting with a balanced diet full of nutrient-dense foods, including a variety of vegetables and fruits, whole grains, and lean sources of proteins. She also suggests planning your meals and snacks, and cooking and preparing your own food whenever possible. This can help you avoid gravitating to vending machines or fast food restaurants when hungry. In addition, if certain cues ӴriggerԠa desire to eat נsuch as driving by a coffee shop or being at your computer at certain times of day נtry to change up those patterns, said Sacheck. And get daily physical activity, she said, which plays an important role in weight maintenance. Takeaway In a new study on obesity, researchers examined data on over 3,700 adults in the United Kingdom. In the study, the people with a higher genetic risk of obesity were more likely to have a higher body-mass index. However, the researchers also found that for people who scored higher for certain types of eating behaviors נcalled ӣognitive restraintԠנthe link between genes and BMI was reduced.