It’s not all in your head, ladies, if you’ve fought to lose each pound while the males you know appear to lose weight without even trying.
According to the University of North Carolina, men tend to lose fat more easily than women, particularly belly fat in the midsection.
That doesn’t mean reducing weight is impossible, or that you need a fundamentally different technique than a male – it just might take a little longer.
However, dietary and lifestyle modifications, such as calorie tracking with MyPlate, will help you lose weight as rapidly as possible, allowing you to get the body you desire.
Why Is It Difficult for Women to Lose Weight?
Due to hormonal and body composition variations, women have a more difficult time losing weight than males. Women are predisposed to intense food cravings due to the key female sex hormones, oestrogen and progesterone.
Both men and women have testosterone, the principal male hormone, although men have a lot more of it. It aids in muscle growth and fat loss.
Nature also plays a role in women’s weight loss struggles. Nature desires that a woman’s ability to carry children be preserved.
A calorie shortage might interfere with fertility, therefore your body fights weight reduction to avoid endangering your reproductive capacity.
As a result, don’t eliminate more than 1,000 calories per day or eat less than 1,200 calories per day.
Weight creeps up on women as they age, with the average woman gaining roughly one pound each year in their 40s and 50s, resulting in an additional 10 to 15 pounds.
The decrease in oestrogen levels during perimenopause (the years preceding menopause) contributes to weight gain and can alter the way fat is distributed.
You may gain weight in your stomach more easily than you did in your youth.
Furthermore, as people age, they become less active, which means they burn less calories during the day.
Furthermore, you naturally lose muscle mass as a result of hormonal changes, which reduces your daily calorie-burn rate even more.
Because muscle tissue burns more calories than fat tissue, a body with less lean tissue has a lower metabolism and is more likely to acquire weight.
Reduce your calorie intake to lose weight faster.
The secret to reducing weight is to consume less calories than you burn. This results in an energy deficit, so your body turns to other sources of fuel, specifically your fat stores, to make up the difference.
You can lose weight safely by creating an energy deficit of up to 1,000 calories per day, allowing you to drop up to two pounds each week.
Here are some simple strategies to reduce your calorie intake:
- Instead of fried fish or chicken, opt for grilled versions.
- On a sandwich, use mustard instead of mayonnaise.
- Instead of sipping juice, eat whole fruits.
- Select water over soda or juice.
- Exercise portion control.
- Limit mindless snacking.
- Begin your meal with a salad (use caution with the dressing) or a broth-based soup.
- Load up on vegetables to give stir-fry extra body.
While you may be tempted to eat as few calories as possible in order to lose weight faster, as previously stated, it’s critical that you don’t cut more than 1,000 calories from your daily diet or eat fewer than 1,200 calories per day — even if this means your energy deficit is less than 1,000 calories.
If you eat too little, your metabolism will slow and you will regain the weight – frequently plus a few extra pounds.
How Protein Aids Weight Loss
To lose weight, you’ll need a well-balanced diet rich in unprocessed foods such as whole grains, fruits, vegetables, and healthy fats, but you should focus on protein for the best effects.
According to Precision Nutrition, many women under-consume protein, however having adequate protein might actually help you lose weight. Protein requires more energy to digest than carbs or fats, so eating more of it stimulates your metabolism.
Furthermore, protein provides nutritional support for your workouts, allowing you to grow sleek, lean muscle tissue and achieve a toned appearance.
Support your weight reduction and fitness regimen by consuming 1.2 to 1.6 grammes of protein per kilogramme (or 0.55 to 0.73 grammes per pound) of body weight, according to a 2013 study published in the American Journal of Clinical Nutrition.
For a 200-pound woman, this means aiming for 110 to 146 grammes of protein per day, spread out over three to five meals.
You can also “eyeball” your quantities by include a palm-sized quantity of a protein-dense dish at each meal, such as:
Salmon, turkey, chicken, lean meat, seeds, lentils, beans, and eggs
Exercise Can Help You Lose Weight and Tone Up
If you want to lose weight quickly, you must get active. Cardiovascular activity aids in the burning of more calories.
A 125-pound person, for example, will burn approximately 600 calories in an hour-long high-impact step class or approximately 200 calories in 30 minutes of running.
These calories burned assist you in creating a calorie deficit, allowing you to lose more weight.
Experiment to discover a few forms of aerobic activity that you enjoy, whether it’s a treadmill jog, a trendy cycling class, or a ballet-inspired dance workout, to avoid monotony while burning calories.
Exercise is even more vital as you get older to offset the weight-gaining effects of your hormones.
While the weight room can be scary for women, it is essential for achieving a toned and muscular figure.
Don’t worry, lifting heavy weights will not make you bulky; you simply lack the testosterone required to create the size of a man.
Lifting improves your posture, shapes your arms, core, and lower body, and increases your metabolism by building muscle.
Resistance training also aids in the preservation of muscle mass, which naturally declines as we age.
Schedule two or three workouts per week, alternating between exercises that engage your complete body. If you’re not sure where to begin, speak with a trainer at your local gym.
A professional can assist you in navigating the weight room and selecting challenging weights that will yield the best results.
Also, pay close attention to your food habits following your workout. Following an exercise session, the hunger hormone ghrelin rises considerably in women.
Simultaneously, the hormone leptin, which tells your body when you’re full, drops, according to studies published in the Biology of Sport in 2013.
According to a study published in the American Journal of Physiology in 2018, people tend to eat more calories while they exercise, effectively negating the benefits of a calorie deficit.
Unfortunately, a 2017 study published in Frontiers in Human Neuroscience found that women are biochemically inclined to higher-calorie diets than men.
Avoid rewarding yourself for working out with ice cream, cookies, or a bowl of mac and cheese.
With These Style Tips, You’ll Look Thinner in No Time.
Unfortunately, even quick weight loss strategies will not transform your physique overnight.
You’ll most likely be working toward your weight loss target for weeks, months, or even years if you lose one to two pounds per week.
That doesn’t mean you can’t make a few changes to see results sooner.
- Maintain good posture throughout the day; merely standing and sitting up straight makes you appear leaner and more confident.
- Use a belt to draw attention to your increasingly defined waist, and use bright colours to highlight your best assets. Show off toned gams with candy-colored denim or a printed skirt, for example.
- Choose apparel that is appropriate for your current body type. Excessively loose or tight clothing is rarely flattering.
- Wear darker-colored clothing over any parts where you are self-conscious. A darker top, for example, can visibly shrink your waist and upper torso, whereas dark slacks or a skirt can streamline your hips.
- Make use of the most recent undergarments: make sure your bra fits properly and put on a set of shapewear if you feel comfy in them.
- Choose apparel made of fibres such as jersey, fine cotton, and Spandex. Avoid bulky fabrics such as corduroy, leather, suede, and angora.
- Wear V-neck tops and dresses with a little flesh showing to divert attention away from your midsection and hips.
What are your thoughts?
Do you want to lose weight? What has worked well for you? What didn’t work?
Have you acted on any of this advice? Please leave your ideas and questions in the comments section below!