warum nehme ich zu obwohl ich wenig esse — what can you do yourself?

The question of why you gain weight despite eating little is complex and often multifactorial. While calorie balance (intake vs. expenditure) is fundamental, many factors can shift metabolism: 1) **Hormonal imbalances** (e.g., hypothyroidism, insulin resistance, high cortisol from chronic stress), 2) **Medications** (antidepressants, corticosteroids, beta-blockers), 3) **Poor sleep** (disrupts ghrelin/leptin, increases cravings), 4) **Gut microbiome** (affects energy harvest from food), 5) **Genetics** (e.g., FTO variants, TCF7L2 – context shows rs7903146 increases diabetes risk but is not deterministic). What you can do yourself: Keep a detailed food diary (including drinks, oils, sauces), watch for hidden calories, increase NEAT (non-exercise activity thermogenesis), build muscle through resistance training (raises resting metabolic rate), prioritize sleep and stress reduction. A medical check (thyroid, fasting glucose) can rule out organic causes. DNA tests offer hints but effect sizes are small – lifestyle remains the main lever.