warum nehme ich nicht ab obwohl ich im kaloriendefizit bin — what can you do yourself?

Not losing weight despite a calorie deficit is common and usually not due to genetics. Key reasons include: inaccurate tracking (people underestimate intake by up to 50 %), metabolic adaptation (basal metabolic rate drops during prolonged restriction), water retention (sodium, hormones, glycogen), and lifestyle factors like poor sleep or high stress (cortisol promotes fat storage). Medical conditions (hypothyroidism, PCOS, insulin resistance) or medications can also interfere. Genetic variants like FTO rs9939609 have only a small effect on BMI (~1–2 kg) and do not prevent weight loss. What you can do: weigh and log food precisely, increase protein and fiber, incorporate resistance training to boost metabolism, prioritize sleep (7–9 h), and manage stress. If weight loss stalls for weeks, consult a doctor to check thyroid, fasting glucose, and inflammation markers. Commercial DNA tests claiming to prescribe the perfect diet lack robust clinical validation – the evidence is mostly marketing.