warum nehme ich trotz kaloriendefizit zu — what symptoms are typical?

Gaining weight despite a calorie deficit is a common frustration with multiple possible causes. Metabolic adaptation (downregulation of basal metabolic rate during prolonged restriction), hormonal imbalances (hypothyroidism, insulin resistance, elevated cortisol), water retention (sodium, menstrual cycle, inflammation), inaccurate tracking of intake or expenditure, and hidden calories (liquid calories, cooking oils) are frequent contributors. Typical symptoms that suggest an underlying issue include persistent fatigue, cold intolerance, dry skin, hair loss, constipation, mood swings, and irregular menstrual cycles. Genetic variants (e.g., PPARA rs1800206, ADRB3 rs4994) have small effects on fat oxidation but are rarely the primary cause. It's important to note that scale weight is not a direct measure of fat loss – muscle gain, water shifts, and inflammation can mask progress. If weight gain persists despite a verified deficit, medical evaluation of thyroid function (TSH, fT3, fT4), cortisol, insulin, and inflammatory markers is recommended. Consumer DNA tests lack clinical validation for diagnosing weight regulation disorders.