Scientists studied Indian people to see if healthy lifestyle choices could help prevent obesity, even for those with genes that make weight gain more likely. They looked at two groups: over 6,600 people from the UK and 91 from India. The results were encouraging: people who exercised regularly, didn’t smoke, and ate well had much lower obesity rates, even when their genes put them at higher risk. This suggests that your daily choices about food, exercise, and smoking matter just as much as—or maybe even more than—what you inherited from your parents.

The Quick Take

  • What they studied: Can people with genes that make them prone to obesity still stay healthy by exercising, eating well, and not smoking?
  • Who participated: Two groups of Indian people: 6,663 from the UK Biobank study and 91 from an Indian health institute. All were adults with varying weights and genetic backgrounds.
  • Key finding: People with high genetic risk who followed healthy habits had about 2-4 times higher odds of obesity compared to those with low genetic risk and good habits. But people with high genetic risk who didn’t follow healthy habits had 3-24 times higher odds of obesity. This shows lifestyle choices make a huge difference.
  • What it means for you: Even if obesity runs in your family, you’re not destined to be overweight. Eating well, exercising, and avoiding smoking can significantly lower your obesity risk. However, this doesn’t mean genetics don’t matter—they do—but your choices matter too.

The Research Details

Researchers used a special genetic test to measure how much a person’s DNA increases their obesity risk. They called this a ‘genetic risk score.’ They then looked at people’s lifestyle habits—whether they exercised regularly, smoked, and what they ate—and combined these into a ’lifestyle score’ that was either good or bad. They compared people with different combinations: high genetic risk with good habits, high genetic risk with bad habits, low genetic risk with good habits, and low genetic risk with bad habits. They did this in two separate groups to make sure their findings were reliable.

The first group came from the UK Biobank, a huge health study with thousands of people. The second, smaller group came from an Indian health institute. By studying both groups, the scientists could see if their findings worked for Indian people specifically, since genes and lifestyles can vary between different populations.

This approach is strong because it looks at real people’s actual behaviors and genetics, rather than just testing something in a lab. The researchers used careful statistical methods to make sure their results weren’t due to chance.

Most people think obesity is either caused by genes or by lifestyle choices—but it’s actually both working together. This study shows that even when genes create a strong pull toward obesity, lifestyle choices can still make a real difference. This is important because it means people aren’t helpless if obesity runs in their family. It also matters for Indian populations specifically, because most obesity research has been done on European populations, and genes can work differently in different groups.

This study is fairly reliable because it used two separate groups of people, which helps confirm the findings aren’t just a fluke. The UK Biobank group was very large (6,663 people), which makes the results more trustworthy. The genetic testing method used is well-established and widely accepted. However, the second group was quite small (91 people), which makes those results less certain. The study was published in Scientific Reports, a respected journal. One limitation is that this is observational research—scientists watched what people did rather than randomly assigning them to different lifestyles, so we can’t be 100% sure lifestyle caused the lower obesity rates.

What the Results Show

The biggest finding was that people with high genetic risk for obesity who also had unhealthy lifestyles had the highest obesity rates. In the UK group, these people were about 3 times more likely to be obese. In the smaller Indian group, they were about 24 times more likely to be obese (though this number is less reliable because the group was so small).

On the flip side, people with high genetic risk who maintained healthy lifestyles had much better outcomes. They were only about 2 times more likely to be obese than people with low genetic risk and healthy lifestyles. This is a big difference compared to the 3-24 times higher risk seen in people with poor lifestyles.

The study also confirmed what scientists already suspected: people who are obese tend to have higher genetic risk scores than people who aren’t obese. This was true in both groups studied.

These results suggest that lifestyle choices can reduce obesity risk by roughly 30-40% even for people with strong genetic predisposition, though genetics still play an important role.

The research showed that the combination of all three lifestyle factors—exercise, not smoking, and good diet—worked better together than any single factor alone. People who did all three had the best protection against obesity. The study also found that these patterns held true across both the large UK group and the smaller Indian group, suggesting the findings apply to Indian populations specifically.

This research builds on earlier studies showing that lifestyle matters for weight management. However, most previous research focused on European populations. This study is valuable because it specifically looks at Indian people, whose genetics and lifestyle patterns can be different. The findings align with what we know from other research: that genes and lifestyle both matter, and they work together rather than independently. This study provides stronger evidence that even people with high genetic risk can benefit significantly from healthy lifestyle choices.

The main limitation is that this is observational research—scientists watched what people did rather than randomly assigning some people to exercise and others not to. This means we can’t be completely certain that the lifestyle choices caused the lower obesity rates, though it’s very likely. Another limitation is that the second group (91 people) was very small, making those results less reliable than the UK group results. The study also relied on people’s reports of their own behavior, which might not always be accurate. Additionally, the study only looked at people of Indian ancestry, so the findings might not apply to other ethnic groups.

The Bottom Line

If obesity runs in your family, focus on three things: exercise regularly (at least 150 minutes per week of moderate activity), maintain a balanced diet with plenty of vegetables and whole grains, and avoid smoking. These changes can significantly reduce your obesity risk even if you have genes that make weight gain easier. Start with small, sustainable changes rather than trying to do everything at once. (Confidence level: Moderate to High—the evidence is fairly strong, but lifestyle changes work better for some people than others.)

This research is most relevant for people of Indian ancestry who have a family history of obesity or who are concerned about their weight. It’s also important for anyone with genetic risk factors for obesity. However, these findings apply to adults; children and teenagers may have different needs. People with certain medical conditions should talk to their doctor before making major lifestyle changes. The findings are less certain for people of other ethnic backgrounds, though the principles likely apply broadly.

You won’t see results overnight. Most people need 3-6 months of consistent healthy habits to see meaningful weight changes. Some health benefits (like improved blood pressure and blood sugar) can appear within weeks, but weight loss typically takes longer. The key is consistency—small daily choices add up over time.

Want to Apply This Research?

  • Track three specific metrics weekly: (1) minutes of moderate exercise completed, (2) number of days you followed a balanced diet (vegetables, whole grains, lean protein), and (3) smoking status (days smoke-free). Create a simple weekly scorecard showing how many ‘healthy days’ you achieved.
  • Set a specific, achievable goal like ‘I will exercise 30 minutes, 4 days this week’ or ‘I will eat vegetables at lunch and dinner 5 days this week.’ Use the app to log these daily and celebrate small wins. Start with one behavior change, then add others once the first becomes routine.
  • Check your progress monthly by reviewing your weekly scores. Look for trends over 8-12 weeks rather than daily fluctuations. If you’re struggling with one area (like exercise), adjust your goal to something more realistic rather than giving up. Consider tracking weight monthly rather than daily, as daily weight varies for many reasons unrelated to your actual progress.

This research suggests that healthy lifestyle choices may help reduce obesity risk, even for people with genetic predisposition. However, this study does not provide medical advice. If you’re concerned about your weight or obesity risk, especially if you have a family history of obesity or related health conditions, please consult with your doctor or a registered dietitian before making significant lifestyle changes. This is particularly important if you have any existing health conditions, take medications, or are pregnant or breastfeeding. The findings apply specifically to adults of Indian ancestry and may not apply equally to other populations. Individual results vary based on many factors beyond genetics and lifestyle.