Why Do Women Struggle To Lose Weight More Than Men?
Weight loss for women can be difficult for anybody, but in general, women tend to struggle with losing weight more than men. There are a number of reasons why it is difficult to lose weight, including biological and physiological processes, genetics, and metabolic factors.
Below, we’re going to discuss the reasons why females often struggle more than males to shed weight. You can learn more about this interesting phenomenon by checking this article.
Contents
Basal Metabolic Rate
Basal metabolic rate (BMR) refers to the amount of energy the body uses to perform essential biological, physiological, and metabolic processes. The higher a person’s BMR, the more calories they will burn at rest.
In general, men have a higher metabolism than women due to having more muscle mass than body fat. Of course, this is a generalization, and not all men have more muscle than women. There are many other individual factors to consider, such as dietary preferences and societal pressures.
Skeletal Muscle Mass
As mentioned above, men generally have more skeletal muscle mass than women. They can also gain new muscle mass more easily than women due to having higher testosterone levels and being genetically predisposed to having a higher muscle-to-fat ratio than women.
With more skeletal muscle in the body, men will burn more calories on a day-to-day basis than women, which could contribute to easier fat loss.
Hormonal Differences
Menstruating women experience monthly fluctuations in their hormones and major hormonal shifts during pregnancy and menopause. They have much lower levels of testosterone, a key muscle-building hormone, than men. One of the key factors behind the difficulty in weight loss for women.
In women, fluctuations in oestrogen contribute to changes in a woman’s ability to build muscle and lose weight. Oestrogen can also impact hunger hormone secretion and food cravings, further contributing to changes in weight.
Fat Distribution
Women tend to store fat in different areas of the body compared to men. Men tend to store more visceral fat, which refers to fat around internal organs). This type of fat responds well to positive changes in diet and physical activity.
Conversely, women often have a higher proportion of subcutaneous fat, referring to fat stored just below the skin, which responds less well to diet and lifestyle modifications. A woman might see less body fat reduction if she puts in the same effort as a man with the same goal. As a result, women may be more likely to reach for weight loss hacks like Ozempic.
Societal Expectations
Society puts a lot of pressure on women to look feminine, which discourages many females from lifting weights as they don’t want to appear ‘bulky.’ Resistance training (weightlifting) is the most effective way to build skeletal muscle and increase basal metabolic rate. Essentially, this makes it one of the practical weight loss formulas for women.
With fewer women lifting weights, gaining muscle, and maximizing their daily calorie burn, they generally have lower metabolic rates and find it harder to lose body fat.
There are also societal and cultural pressures on women relating to body image and overall appearance. These increased pressures can cause women to feel stressed and emotionally exhausted, leading to mental hunger and emotional eating. In turn, they might end up eating above their daily caloric needs and gaining weight or struggling to enter a calorie deficit to lose weight.
Why Weight Loss For Women Is Such A Huge Deal
Women’s weight loss is a really important topic in many different aspects. It is also very common for a society to emphasize appearance and body image so much that there are a lot of societal pressures or expectations placed on women to keep up with other beauty standards. Moreover, several health issues might be very relevant.
Health is critical in weight maintenance as it ensures that one maintains a healthy body and reduces the chances of developing many issues, such as heart disease and diabetes mellitus type 2, among others. Women may also have some weight-related issues that are peculiar to them, such as the impact on fertility, hormonal balance, and pregnancy.
In addition, physiological factors can greatly affect weight loss in women. Women commonly have more body fat than men, who deposit fat in the hips, thighs, and around the breasts. This may make weight loss more difficult and demand other tactics and techniques.
It is important not to focus on weight loss as the only issue for women; instead, it should target health and well-being rather than just scale readings. In this regard, promoting body positivity and self-acceptance and finding a healthy balance between nutrition and exercise is very important.
How To Get To Your Ideal Body Weight
One should greatly focus on a healthy and long-term approach regarding weight loss in women. Here are some strategies they can consider:
1. Set realistic goals
Most women, just by the thought of losing weight, set unrealistic expectations which might eventually result in failure and dissatisfaction. It is ideal to focus on slow but very steady weight loss. Don’t put so much pressure on yourself. Instead, set an achievable objective and concentrate on making permanent lifestyle modifications.
2. Balanced diet
When it comes to weight loss for women, taking a healthy diet plan is crucial. Include different types of fruits and vegetables, whole grains, lean proteins, and fats. Don’t go on persistent diets or limit your eating; also, control your amount. Also, the myth that eating less can help in bringing down your weight is absolutely untrue. Not eating sufficiently will only make you weaker, not healthier!
3. Regular physical activity
Perform regular fitness exercises involving cardiovascular activities (including brisk walking, swimming, or cycling) and strength training workouts. Seek to achieve at least 150 minutes of moderate-intensity aerobic activity weekly. The more sweat you release, the more likely you will shed excessive fat. It is the best solution for losing weight!
4. Mindful eating
Note your hunger and fullness signals and eat at a steady speed while enjoying every single bite. Mindful eating is discouraged when distracted while taking a meal, such as using screens or multitasking. Additionally, limit the consumption of junk foods, fast foods and any unhealthy consumption. This can tremendously increase your weight.
5. Stay hydrated
Drink enough water every day. Water helps with digestion, reduces cravings, and leaves a feeling of fullness. If possible, practice to drink detox water everyday. Throw in some fresh lime slices, mint leaves and an inch of ginger in water and drink it everyday after your workout session. You will surely see a difference in your weight!
6. Get enough sleep
Quality sleep is a priority because it is essential in managing one’s weight. Strive for at least 7-8 hours of sleep daily to contribute to overall health. You might be compromising on a lot if you are compromising on your sleep schedule. So, don’t adopt this unhealthy practice.
7. Manage stress
For instance, manage stress by adopting many healthy methods that do not involve any emotional eating. Seek help from a friend, family member, or therapist to engage in leisure activities and relax. Managing stress can be a bit overwhelming at first. But with the right guidance, you might be able to control things to a large extent.
8. Seek professional guidance
As necessary, seek advice and guidance from a registered dietitian or an expert in health care who can offer personalized weight loss alternatives that work for unique needs and medical conditions. Consulting a physician, dietician or a counsellor can depend on your bodily needs. Do not shy away from seeking professional guidance.
Concluding Thoughts
After all, everyone is very different, and what works for one person to lose weight may not work for the other. You should learn to always listen to your body, have patience with the process, and focus on long-term health rather than just weight loss as an outcome.
So, that’s all! Shedding weight is not a big deal for either men or women. With a few right practices, you can easily get rid of excess body fat. And that’s a wrap on this article. Thank you for reading. Share your thoughts in the comment box below.
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