Excess fat causes - genetics, diet or sedentary lifestyle?

Excess fat causes - genetics, diet or sedentary lifestyle?

Excess fat causes - genetics, diet or sedentary lifestyle?
Excess fat causes - genetics, diet or sedentary lifestyle?

Overweight and obesity are one of the diseases that have increased the most in recent years. Excess fat can cause serious chronic diseases.

Excess fat tends to be attributed mainly to genetic factors or age. Although it is real to have an impact, this is not the main factor.

This article details the main causes of excess fat. What weighs more: genetics, diet or a sedentary lifestyle?

Excess fat causes serious diseases

Excess fat is a risk factor for many chronic diseases and is directly linked to the development of type 2 diabetes and chronic cardiovascular disease. (2.3)

WHO has defined a person with excess fat, when there is  an index  of  body weight  (BMI) equal to or greater than 25. When this value is larger than 30, it is considered obese. (1)

According to scientists, while BMI is a rough indicator of whether a person has excess fat, he is not the best. To do this, they must resort to methods for calculating the  percentage of body fat  . The ideal is 18-20% for women and 14-18% for men.

Causes of excess body fat

Excess body fat is a multifactorial parameter. So you have to judge what happens in each case. The main causes of excess fat are:

1. Excess calories in the diet

If your body gets more energy at the end of the day, you will certainly gain weight. Unused calories will accumulate in the form of excess fat. It is not news that overeating is one of the causes of excess fat.

2. Simple carbohydrates

In  excess sugar  and other  simple carbohydrates  is one of the main causes of excess fat. This is not due to its calories, but to the fact that sweet foods generate hormonal changes. Rising and jumping insulin make a person eat more and more, in the long run he gains weight.

3. Sleep disorders

Shallow  sleep  , insomnia and other sleep disorders are causes of excess body fat. This is because when a person sleeps poorly, their  cortisol levels  are higher. Lack of sleep creates in the brain the need to replace the missing energy through food.

4. Sedentary lifestyle

Sedentary lifestyle - lack of regular exercise is one of the main causes of excess fat. The explanation is simple: the more energy expended, the less fat accumulated. If you are one of those who have trouble going to the gym, you can try  exercising at home with a fitball  and start walking. One of the  benefits of walking  is the reduction of excess fat.

5. Genetics

It is known that there is a gene responsible for excess fat. However, this happens in only 5% of cases. Although accurately determining the severity of the influence of genetics on obesity is still something that science has not finished clarifying. Most research shows that this is one factor less. (2.3)

6. Medicines

Some drugs adversely affect the body's normal metabolism. Among them are antidepressants and corticosteroids. Each of these drugs has a different effect. For example, antidepressants change the way the body absorbs fat. (5)

7. Endocrine disruptors

Endocrine disruptors are artificial chemicals that pollute the environment. Their danger lies in the fact that they can
alter cellular signals related to body weight, lipid homeostasis, and even fat distribution (8).

The most common are pesticides and some plastics. Numerous studies have linked exposure to endocrine disruptors to excess fat, classifying them as detoxifying. (9)

How to fight excess fat?

As we can see, excess fat is something very complex, which is determined by many reasons and many of them can be modified.

Therefore, we need to treat excess fat from a multidisciplinary perspective, which includes dietary strategies, physical activity, mental and physical health.

When it comes to food, it is about achieving a sustainable pattern of healthy eating over time by changing habits. This means   eating healthy   most of the

One way to combat the  causes of overweight and obesity  is to increase consumption of fruits and vegetables, water consumption, whole grains instead of refined, legumes, lean meat, fish and low-fat dairy products.

Reduce your intake of foods high in   saturated fat,   sodium and   sugar  .

All this without neglecting the pleasure of eating, finding a healthy balance. Health is a state of complete physical, mental and social well-being, which is why we deprive ourselves of what we like and go to extremes,
also cannot be considered healthy.


  • The main causes of excess fat are: sweet foods, sedentary lifestyle and poor sleep.
  • Genetics play a secondary role in 95% of cases.
  • Avoiding foods high in simple carbohydrates as well as fried foods is essential to  reduce belly  and reduce excess body fat.
  • Eating a healthy diet and exercising regularly should be on your priority list for a person with excess fat.


1.  What causes overweight and obesity. Source

2. Determining the genetic architecture of predisposition to obesity: a challenging but not insurmountable task. Source

3. Causes and consequences of obesity in adults. Source

4. Relationship between basal metabolic rate, sex, age, and body composition in 8780 obese subjects. Source

5. The  association of antidepressants and weight gain. Source

6. Exercise and obesity. Source

7. Claudia P. Sanchez-Castillo, * Edgar Picardo-Antiveros, * Patricia Lopez-R. Epidemiology of obesity. Gac Med Mex Vol. 140, Appendix № 2, 2004

8.2th National Survey of Risk Factors for Noncommunicable Diseases. Ministry of Health 2013.