Why Some People Don't Lose Weight With Exercise: The Role of Genetics
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When it comes to losing weight, diet and exercise are usually the first recommendations. However, while diet and exercise work for many people, some find that exercise just doesn't seem to lead to weight loss for them personally. Interestingly, genetics may play a role in explaining why some people lose weight with exercise while others maintain or even gain weight.
In the United States, over 70% of adults are overweight or obese. While calorie reduction is important for weight loss, exercise provides many additional metabolic benefits. However, there is substantial variability in individual weight loss responses to exercise training programs.
Several large studies have identified genetic factors associated with resistance to exercise-induced weight loss. A 2012 study published in Obesity identified several gene variants related to hunger/satiety signaling that were overrepresented in adults who failed to lose weight after a 20-week endurance exercise program. A more recent 2019 study found three genetic variants associated with resistance to weight loss from aerobic exercise training.
The mechanisms behind these genetic associations are still being investigated but likely relate to effects on energy expenditure, fat metabolism, insulin sensitivity, and appetite regulation. Some individuals may experience increased hunger or less fat burning than expected in response to exercise due to their genetic makeup.
For those who struggle to lose weight with exercise, it is important not to get discouraged. Exercise still provides many benefits beyond weight loss, including reducing risk of diabetes, heart disease, and some cancers. Diet remains essential for weight loss, so those resistant to exercise-induced weight loss may need to focus more on calorie restriction. There are also many different forms of exercise, so finding activities you enjoy and will stick to long-term is key.
Besides effects on weight loss, many of the identified SNPs have also been associated with smaller improvements in cardiometabolic risk factors like insulin sensitivity with exercise training.
Lifestyle interventions can often overcome genetic predispositions. One study found high protein intake eliminated differences in weight loss between low and high genetic risk individuals exercising.
On average, exercisers have 3-4% less weight regain over 1 year compared to dieters not exercising, but there is wide individual variability influenced partially by genetics.
In terms of alternative therapies, certain dietary supplements like green tea catechins and capsaicin from chili peppers have shown potential to boost fat burning from exercise. Intermittent fasting is another strategy that can enhance fat burning and weight loss in combination with exercise, for some individuals.
The bottom line is we are still unraveling the many genetic factors that influence weight loss and responses to exercise. While some people may need to work harder than others thanks to their genetics, exercise remains one of the most effective and beneficial ways to improve health and wellbeing. With patience and persistence, the right diet and exercise program can overcome a genetic predisposition for most people.
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Green tea catechins
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Capsaicin (chili pepper extract)
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Conjugated linoleic acid (CLA)
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Green coffee bean extract
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Raspberry ketones
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Glucomannan
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Chromium picolinate
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Irvingia gabonensis
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Orlistat
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Oleuropein
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Caffeine
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Synephrine
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Ginger
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