Why Indians Gain Weight Easily: Genetics, Lifestyle & Metabolism Explained

Endocrinologist Dr Praveen Kumar N S , Mysore. explains the science behind weight gain

Obesity is increasing rapidly across India, and many people wonder why they seem to gain weight more easily than others—even when food intake appears normal. For Indians, a unique combination of genetics, lifestyle, metabolism, and early-life factors makes the body more prone to storing fat, especially around the abdomen.

Here is a clear explanation of why this happens and what you can do about it.

Indian Genetics: Designed to Store Fat

Research shows that Indians have what we call a “thrifty genotype.” This means our bodies evolved to store energy efficiently during times of food shortage. While this trait helped our ancestors survive famines, it works against us today.

How genetics affect us:

• Indians tend to have higher body fat percentage even at a normal BMI.
• Fat accumulates more around the belly (visceral fat), increasing diabetes and heart risk.
• We have lower muscle mass, which leads to slower metabolism.

This is why an Indian with a BMI of 23 may have the same metabolic risk as a European with a BMI of 27–28.

Slower Metabolism: The Hidden Culprit

Metabolism determines how fast your body burns calories. Indians naturally have:

• Less skeletal muscle mass
• Lower Basal Metabolic Rate (BMR)
• Higher fat-to-muscle ratio

This means we burn fewer calories at rest. Even a difference of 100–150 calories/day can lead to significant weight gain over months and years.

Belly Fat: Why Indians Gain Most of Their Weight Around the Abdomen

Indians are more likely to store fat in the liver, pancreas, and abdomen. This type of fat—called visceral fat—is biologically active and causes:

• Insulin resistance
• Early diabetes
• High blood pressure
• High triglycerides

This explains why Indians develop diabetes 10–15 years earlier than Western populations and often at lower body weights.

Lifestyle Changes That Fuel Weight Gain

Modern Indian living encourages weight gain in many ways:

• Urbanization: Long working hours, sedentary desk jobs, commuting instead of walking.
• Diet Patterns: Many Indian foods are high in refined carbs (rice, chapati, parotta, poha, idli, dosa), high in oils/ghee, and low in protein and fiber. This combination causes rapid sugar spikes → increased insulin → fat storage.
• Late-Night Eating: Common in Indian households. Meals after 9 PM slow digestion and increase fat storage.

High-Carb Culture: The Indian Plate Problem

Most Indian meals are 70–80% carbohydrates, but the ideal balance is 50%.

• A single plate of biryani = 900–1200 calories
• 4–5 chapatis + rice + curry can exceed 100 grams of carbs in one meal
• Evening snacks like biscuits, mixtures, pakoras add extra calories unknowingly

Without enough protein, carbs get stored as fat very easily.

Hormonal Factors That Affect Weight

Hormonal issues are more common in Indians:

• Insulin Resistance: Seen widely due to genetics + diet. Insulin is a fat-storage hormone. When it rises, fat burning stops.
• Thyroid Disorders: Hypothyroidism slows metabolism, increasing weight.
• PCOS in Women: Leads to weight gain, irregular periods, and insulin resistance.

Early-Life Programming: Childhood Weight Determines Adult Health

Studies show that Indian babies are often born with low birth weight but develop high fat percentage as adults. This “thin–fat” Indian phenotype increases lifelong risk of obesity and diabetes. High screen time, junk food, and lack of outdoor play add to the problem.

Stress & Sleep: Two Overlooked Causes

Chronic stress increases cortisol, a hormone that increases cravings, causes belly fat accumulation, and triggers emotional eating. Poor sleep (<6 hours) slows metabolism and increases hunger hormones.

What Indians Can Do to Prevent Weight Gain

Here are evidence-based lifestyle shifts:

• Move More: 8,000–10,000 steps/day, strength training 2–3 times/week, reduce sitting time.
• Balance Your Plate: Half plate vegetables, one-quarter protein (dal, paneer, curd, egg, chicken, fish), one-quarter whole grains (millets, brown rice, wheat).
• Increase Protein: Most Indians eat only 30–40 g/day; we need 0.8–1 g/kg/day.
• Sleep 7–8 Hours & Reduce Stress: Improves hormones and appetite control.
• Early Dinner: Finish meals by 7:30–8:00 PM, if possible.
• Regular Health Checks: Thyroid function, blood sugar, Vitamin D, lipid profile. These identify hidden issues early.

Final Thoughts

Indians gain weight more easily due to a powerful mix of genetics, metabolism, food habits, and modern lifestyle changes. The good news is that with small, consistent changes—especially improving protein intake, building muscle, and regulating meal timing—weight management becomes far easier and more scientific.

Dr. Praveen Kumar N S

MBBS, MD (Gen. Med.), DNB (Endocrinology)

Consultant Endocrinologist & Diabetologist