warum nehme ich immer mehr zu — what can you do yourself?

The question of why you keep gaining weight despite efforts is complex. Weight gain is almost always multifactorial: calorie balance, sleep quality, stress, hormones, medications, and physical activity all interact. Genetic tests (e.g., MyBody-X) can hint at small metabolic variants (VDR, PPARGC1A, MTNR1B), but the effects are tiny and not clinically actionable. Evidence for DNA-based diets is weak – no randomized trial shows better weight loss than standard advice. What you can do yourself: Keep an honest food and activity diary (don't just estimate), prioritize 7–9 h of sleep, reduce chronic stress (e.g., mindfulness, outdoor exercise), avoid ultra-processed foods, and ensure adequate protein and fiber intake. A home blood test can reveal deficiencies (e.g., vitamin D, iron) that affect metabolism – but again, values are only one piece. Important: No test replaces a medical check-up for unexplained weight gain (thyroid, insulin resistance, medications). Stay skeptical of 'gene diets' – your biggest lever is your daily habits, not your DNA.