Ladies, if you’ve struggled to lose a pound while the men you know seem to lose weight without trying, it’s not all in your head. In fact, men tend to lose fat more easily than women – especially abdominal fat in the middle section, notes the University of North Carolina.
However, this does not mean that losing weight is impossible or that you need a fundamentally different approach to weight loss than a man – it may take a little longer to achieve your goals. But diet and lifestyle changes, including calorie tracking with MyPlate, will help you get rid of fat as quickly as possible so that you can get the body you want.
Why weight loss is harder for women
Women tend to struggle more with weight loss than men because of differences in hormones and body composition. Primary female sex hormones – estrogen and progesterone – make women prone to strong cravings.
The main male hormone testosterone is present in both women and men, but men have it much more. Contributes to muscle growth and fat loss.
The challenge for women to lose weight is also natural. Nature wants to keep a woman’s ability to have children. When you have a calorie deficit, it can interfere with fertility, so your body struggles with weight loss to prevent your ability to reproduce. So do not reduce more than 1,000 calories a day and do not eat less than 1,200 calories a day.
As women get older, their weight also increases, with average women earning about a pound a year at the ages of 40 and 50, which leads to an extra 10 to 15 pounds. Decreased estrogen levels during this period of perimenopause (the years before menopause) contribute to weight gain and may change the way you distribute fat. You may gain weight in your belly more easily than you did in your younger years.
And as people get older, they tend to become less active, which means you burn fewer calories throughout the day. In addition, you naturally lose muscle mass due to hormonal changes, which further reduces your daily calorie burning rate. Muscle tissue burns more calories than adipose tissue, so an organism with less lean tissue has a lower metabolism and is prone to weight gain.
Read more: 13 tips for women over 40 to manage their weight
Reduce calories for faster weight loss
The key to losing weight is to eat fewer calories than you spend. This creates a lack of energy, so your body uses other sources of fuel – namely, fat deposits – to compensate. You will be able to lose weight safely by creating an energy deficit of up to 1,000 calories per day, which will allow you to lose up to two kilograms per week.
Use a calorie calculator, such as the MyPlate app from LIVESTRONG.COM, to find out your daily calorie requirements, then lower your calories to create your energy deficit. With an app like MyPlate, you can consider your weight loss goal and it will tell you the exact number of calories (such as how much fat, protein, and carbohydrates) you need to achieve that goal.
For example, a 27-year-old woman who is 1.5 meters and 160 kilograms and has about an hour of activity a day needs about 2,500 calories a day to maintain her weight. She could lower her calorie intake to about 2,000 calories a day to lose a pound a week, or go down to 1,500 calories a day to lose two pounds each week.
Here are some simple ways to reduce your calorie intake:
- Choose fish or grilled chicken instead of fried versions
- Opt for mustard instead of mayonnaise on a sandwich
- Eat whole fruit instead of drinking juice
- Choose water over soda or juice
- Practice portion control
- Avoid mindless snacks
- Start the meal with a salad (watch out for the dressing) or broth-based soup
- Load up on vegetables to give more volume to dishes like frying
Although you may be tempted to eat as few calories as possible in order to lose weight faster, as mentioned above, it is important not to reduce more than 1,000 calories from your daily diet or not to eat less than 1,200 calories. calories per day – even if it means your energy deficit is less than 1,000 calories. Eat too little and you will slow down your metabolism and get on the right track to regain your weight – often with a few extra pounds.
How protein helps with weight loss
Although you will need a balanced diet that includes unprocessed foods such as whole grains, fruits, vegetables, and healthy fats to lose weight, you should focus on protein for best results.
According to Precision Nutrition, many women do not eat protein, but getting enough protein can actually help you lose weight. Protein requires more energy to digest than carbohydrates or fats, so including more of them in your diet boosts your metabolism. Protein also provides nutritional support for your workouts, so you can build sleek and lean muscle tissue for a toned look.
Support your weight loss and exercise program by gaining between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per kilogram) of body weight, according to research published in the American Journal of Clinical Nutrition in 2013. For a weight of 200 pounds. Woman, this would suggest that you keep 110 to 146 grams of protein a day, divided into three to five meals.
Alternatively, you can “eye” the portions, including a palm-sized portion of a high-protein food at each meal, such as:
- Lean beef
Lose weight and tone up with exercise
If you want to lose weight fast, you have to move. Cardiovascular exercise helps you burn more calories. A 125-pound person, for example, burns about 600 calories in a one-hour high-impact step class or about 200 calories in 30 minutes of jogging. These calories burned help you create a calorie deficit so that you can lose more weight.
Experiment with some forms of aerobic exercise that you enjoy – whether it’s a treadmill jogging session, a trendy cycling class, or a ballet-inspired dance workout – to prevent boredom while burning calories. If you are older, exercise is all the more important to counteract the effects of your hormones on weight gain.
And while weightlifting can be intimidating for women, iron pumping is the key to getting a toned and fit physique. Don’t worry, lifting heavy weights won’t make you bulky – you just don’t have the testosterone to increase a man’s size. Lifting will improve your posture, make your arms, core and lower body better formed and stimulate your metabolism by building muscle. Endurance training also helps you maintain the muscles you naturally lose as you age.
Schedule two or three workouts each week, choosing exercises that challenge your whole body each time. If you are not sure how to get started, consult a coach at your gym. A professional can help you stay in the weight room and choose challenging weights that will give you the best results.
And be especially aware of eating habits after training. In women, the hunger hormone known as ghrelin tends to increase dramatically after a workout. At the same time, the hormone leptin, which signals your body to be full, decreases, according to research published in a 2013 issue of Biology of Sport.
Research published in the American Journal of Physiology in 2018 shows that people tend to eat more calories when they exercise, effectively eliminating any positive effects of calorie deficit.
And unfortunately, women tend to be biochemically attracted to higher-calorie foods compared to men, according to a 2017 study published in Frontiers in Human Neuroscience. Avoid rewarding your workouts with a slice of ice cream, a cake, or a bowl of poppy seed cheese.
Read more: The only 5 exercises that women need to lose weight
Looks thinner quickly with these style tips
Unfortunately, even quick weight loss methods will not change your body overnight. At a weight loss of one to two pounds a week, you’ll probably be working toward your goal of losing weight for weeks, months, or even years.
However, that doesn’t mean you can’t make a few adjustments to see results faster.
- Pay close attention to your posture throughout the day; simply standing and sitting upright makes you look weaker and more confident.
- Use a belt to draw attention to your increasingly defined waist and highlight the best strengths with bright colors. For example, show candy-toned gams in a candy-colored denim or a printed skirt.
- Choose clothes that fit your body as it is now. Clothes that are too wide or too tight are usually not flattering.
- Wear darker clothes over all areas that you may be aware of. For example, a darker top can visually thin your waist and upper body, while dark pants or a skirt can flatter your hips.
- Take advantage of the latest underwear products: make sure your bra fits and wear a set of shapely clothes if you feel comfortable in them.
- Choose clothing made of fabrics such as sweater, fine cotton and spandex. Avoid bulky materials, including velvet, leather, suede and angora.
- She wears V-neck tops and dresses to highlight a little skin up to draw attention from the middle and hips.
Read more: How to dress to show off your figure
What do you think?
Are you trying to lose weight? What worked for you? What didn’t work? Did you follow any of these tips? Share your thoughts and questions in the comments below!