“I don’t eat much, but I keep gaining weight.”

I don’t eat much, but I keep gaining weight

“I don’t eat much, but I keep gaining weight.”This is one of the most common complaints seen in clinics today. Many people in Singapore feel frustrated when calorie counting, dieting, and exercise do not produce results. Medical tests may come back normal, yet weight continues to increase especially around the abdomen, thighs, and hips.

Traditional Chinese Medicine (TCM) explains weight gain very differently from calorie-based models. From a TCM perspective, weight gain is often a metabolic and energetic imbalance, not a food quantity issue.

Weight Gain in TCM Is Not Just About Calories

In TCM, the body’s ability to maintain a healthy weight depends on how well it:

• Digests food

• Transforms fluids

• Moves Qi and Blood

• Eliminates waste and dampness

When these processes are impaired, the body stores rather than burns—even when food intake is low.

Main TCM Causes of Weight Gain Despite Eating Little

1. Spleen Qi Deficiency

The Spleen is responsible for digestion and fluid metabolism. When it is weak, food is not efficiently converted into energy.

Common signs:

• Weight gain despite small meals

• Bloating

• Fatigue after eating

• Water retention

• Loose stools

This is the most common pattern seen in Singapore due to irregular meals, cold drinks, and high stress.

2. Dampness Accumulation

When fluids are not properly transformed, they accumulate as Dampness, which manifests as stubborn fat and heaviness.

Common signs:

• Puffy face or limbs

• Heavy body feeling

• Difficulty losing weight

• Thick tongue coating

• Sluggish metabolism

Dampness is worsened by sweet, greasy foods and a humid environment.

3. Liver Qi Stagnation

Stress plays a major role in weight gain. When Liver Qi is stagnant, digestion slows and fat storage increases.

Common signs:

• Emotional eating or loss of appetite

• Abdominal bloating

• PMS-related weight changes

• Irritability

• Tight shoulders and neck

Even if food intake is small, stagnant Qi prevents proper metabolism.

4. Kidney Yang Deficiency

The Kidneys govern metabolic fire. When Kidney Yang is weak, fat and fluids accumulate.

Common signs:

• Cold intolerance

• Lower back weakness

• Weight gain around the waist

• Low energy

• Difficulty sweating

This pattern is common in chronic dieting, postpartum women, and those with prolonged fatigue.

5. Hormonal Imbalance (TCM View)

In TCM, hormonal balance depends on Kidney, Liver, and Spleen harmony. When disrupted, weight gain occurs even with minimal food intake.

Common signs:

• Irregular periods

• Water retention before menstruation

• Mood changes

• Insomnia

• Weight fluctuation

Why Dieting Often Makes Weight Gain Worse

Extreme dieting weakens the Spleen and slows metabolism further. Skipping meals, drinking cold beverages, and eating salads or smoothies excessively can backfire.

In TCM, eating too little damages digestive Qi, leading to:

• Slower metabolism

• Increased fat storage

• Chronic fatigue

This is why many people gain weight after repeated dieting cycles.

How TCM Helps with Sustainable Weight Loss

TCM focuses on restoring balance rather than restricting food.

1. Acupuncture

Helps regulate metabolism, reduce cravings, improve digestion, and reduce stress-related eating.

2. Herbal Medicine

Customised herbal formulas may:

• Strengthen Spleen Qi

• Drain Dampness

• Move Liver Qi

• Warm Kidney Yang

Herbs are prescribed based on individual patterns, not body weight alone.

3. Dietary Therapy

TCM encourages:

• Warm, cooked foods

• Regular meal timing

• Reducing cold and raw foods

• Supporting digestion rather than starving it

4. Lifestyle Adjustments

• Adequate sleep

• Gentle movement

• Stress regulation

• Avoiding late-night eating

When to Consider a TCM Consultation

You may benefit from TCM support if:

• You gain weight despite eating little

• Weight loss is slow or impossible

• You feel tired most of the time

• You have bloating or water retention

• Your weight fluctuates with stress or hormones

A TCM physician evaluates your pulse, tongue, symptoms, and lifestyle to create a personalised treatment plan.

Final Thoughts

Weight gain is not always about eating too much. From a TCM perspective, it is often a sign that your body’s digestive and metabolic systems are struggling. Addressing Spleen weakness, Dampness, stress, and hormonal imbalance allows your body to release excess weight naturally and sustainably.

Instead of fighting your body, TCM works with it to restore balance and long-term health.