Excess belly fat is a common struggle for many people. You may diet and exercise regularly but still have trouble losing those stubborn pounds around your midsection. New research shows your genetics may be to blame. Certain genes can program your body to store more fat, especially in the abdominal area.
But the good news is you can essentially turn off these fat storage genes through a simple dietary change. Adding more omega-3 fatty acids can help deactivate weight gain genes and promote fat burning.
How Genetics Influence Fat Storage
Studies have identified over 77 genes associated with increased weight gain and obesity risk. The more of these genes you have, the harder it is to lose weight. Research shows that up to 90% of the differences in body weight between individuals can be attributed to genetics.
Some people can eat a high-calorie meal and their bodies will quickly burn it off. But for others, the same meal gets readily stored as belly fat. This comes down to differences in genetic makeup and metabolism.
The Science Behind Fat Cells
To understand how genes influence fat storage, we need to look at the biology of fat cells. Fat cells, also called adipocytes, originate from precursor cells called preadipocytes. Preadipocytes can transform into two main types of fat cells:
- Brown fat cells – Brown fat cells are metabolically active and burn fat to generate body heat. They help regulate metabolism.
- White fat cells – White fat cells primarily store excess fat. They have less blood flow and act like balloons, inflating as more fat gets deposited.
Whether preadipocytes convert to brown or white fat cells depends on genetic factors. People with a genetic predisposition for obesity tend to create more white fat cells.
The storage capacity of white fat cells also depends on genetics. Some white fat cells have more permeable membranes, making it easier for fat molecules to pass through and get trapped inside the cell. Genes control the permeability of cell membranes.
Turning Off Fat Storage Genes
Since genetics promote both the production of white fat cells and increased fat storage, you may feel fighting your genes is hopeless. But new research reveals a simple dietary change can essentially turn off the genes that program the body to store fat.
In multiple large studies with thousands of participants, increased intake of omega-3 fatty acids was shown to deactivate fat storage genes. Men and women who supplemented daily with fish oil saw greater weight loss compared to non-supplementers, despite having an obesity-prone genetic profile.
The omega-3s essentially act as a trigger to turn off gene expression that leads to fat cell growth and expansion. The omega-3s communicate with genes to:
- Decrease creation of new white fat cells from preadipocytes
- Promote formation of brown fat cells instead of white fat cells
- Reduce permeability of white fat cell membranes to prevent storage of excess fat
With these genetic influences inhibited, the body becomes more metabolically active and prone to burning fat rather than stockpiling it.
How Much Omega-3 Do You Need?
Most studies show benefits from a minimum of 1 gram of omega-3s per day. However, higher intakes around 2-3 grams daily provide greater effects on fat burning genes. Eating fatty fish like salmon and trout a few times per week can help provide these levels of omega-3s. High-quality fish oil supplements are another option if you don’t regularly eat fish.
The Importance of Omega-6 to Omega-3 Ratio
Another dietary factor that impacts fat genes is the balance between omega-3 and omega-6 fatty acids. Omega-6 fatty acids are also essential but have more pro-inflammatory effects compared to anti-inflammatory omega-3s.
Most modern diets provide a radically disproportionate ratio of these fats, with omega-6 intake far exceeding omega-3. Common sources of omega-6 include vegetable oils, grains, meat, and processed foods.
Studies show that decreasing your intake of omega-6 while increasing omega-3 consumption provides added benefits for fat loss. This more favorable ratio helps amplify the genetic effects of omega-3s.
Avoiding grain-fed meats and dairy and switching to grass-fed options can help reduce omega-6 consumption. Cutting back on processed foods and vegetable oils is also beneficial.
Turning Off Your Fat Genes
In summary, here are the best steps you can take to deactivate your fat storage genes:
- Eat fatty fish like salmon 2-3 times per week
- Take a high-quality fish oil supplement providing at least 2 grams of omega-3s per day
- Reduce intake of processed foods and omega-6 rich oils like soybean and corn oil
- Choose grass-fed meat and dairy over grain-fed to decrease omega-6s
Making these simple diet changes can essentially override your genetic tendency to store excess fat, especially in the abdominal area. Adding more omega-3s while limiting omega-6s flips the switches in your DNA that control fat cell growth and fat burning. This one-two dietary punch can help unlock stubborn weight loss.
Increasing omega-3 intake and reducing omega-6 consumption
Although genetics play a major role in obesity risk, you can overcome a genetic predisposition to gain weight. Increasing omega-3 intake while reducing omega-6 consumption essentially deactivates fat storage genes and ignites your body’s fat burning potential.
Combine this dietary strategy with regular exercise and you can finally lose excess belly fat – even if your genes try to work against you.
Workout and Fitness News
Subscribe to our mailing list and get interesting stuff and updates to your email inbox.
Thank you for subscribing.
Something went wrong.