Why It’s Easier for Men to Lose Weight Than Women

If you are a woman who has ever tried to lose weight next to her male partner, you have probably had the too frequent experience to see him fell five to ten pounds in the first few weeks. In the meantime, they won three pounds. The frustration is real. But it’s not your imagination. Science has found that it can actually be easier for men to lose weight than women. Differences in the metabolism and hormones are some of the reasons, but not the only ones.

Read on to find out why weight loss is often easier for men and what to do when you are a woman.

Why do men lose weight easier?

The short answer is biology. This is how men’s bodies differ from women and how the weight loss for men makes it easier.

You have more muscles

“Of course, men have more muscles than women, which contributes to a higher metabolic rate,” says Melissa Mitri, MS, RD. “This means that men generally burn more calories in peace and during training, which makes it easier for them to achieve a calorie deficit for weight loss,” she explains. Men also tend to weigh more overall, which requires more calories to support them.

Consider mathematics. A man may need 2,300 calories a day, while a woman may only need 1,900 calories. When both start a weight loss program that delivers 1,800 calories a day, the man has an energy deficit of 400 calories a day compared to only 100 calories for women. So it will lose weight faster.

You have more testosterone

Testosterone is a hormone that increases the metabolism and muscle mass. And men have significantly more of them than women. For example, the testosterone levels in men are usually between 300 and 1,000 ng/dl, while the area for women is around 15 to 70 ng/dl. “Higher testosterone levels are associated with less body fat, which is a reason why men naturally have a lower body fat share than women,” says Mitri.

You have less hormonal ups and downs

“It can be more difficult for women to lose weight due to the hormonal fluctuations, which often occur, which can affect appetite, desire, hunger and water retention, ”says Helen Tieu, RD, man, cde.Present If that wasn’t enough trouble, women also have more appetite-stimulating hormone thhrelin than men. And Ghrelin not only makes her hungry, but also promotes fat storage and delivers a double strike.

You have less total fat, but more belly fat

Men usually have less body fat than women, but they wear their weight differently. For example, men tend to have more visceral fat. This deep belly fat is more dangerous for your health as a subcutaneous fat that is directly under the skin. “However, visceral fat is easier to lose than subcutaneous fat because it is less stable and metabolic more active,” says Mitri. “This means that you can tend to burn visceral fat for energy, which makes it one of the first types of fat that is lost in a calorie deficit.”

There can also be gender differences in connection with visceral fat. In a study, men and women who pursued a time -limited eating plan for six weeks lost both weight, but only the men shed a considerable amount of visceral fat.

The age also factorizes. While men generally wear more visceral fat than younger women, this changes after menopause when shifts in female hormones begin to prefer visceral fat storage.

Weight loss strategies that work

Just because men lose weight more easily does not mean that women cannot achieve their weight loss goals. If you are a woman who tries to lose weight, these experts can make things easier.

• Consider strength training: Men burn more calories in peace because they have more muscles. If you want to increase your metabolic rate, lift weights. “Many women concentrate on cardio to burn calories,” says Mitri. And while Cardio should be part of her training routine, she says that strength training is equally important to build muscle and increase the metabolism. For maximum results, she recommends strength training at least two to three times a week and focuses on all important muscle groups to build up lean muscles and increase your body’s calorie burning potential.
• Eat more protein: People preach protein for weight loss for a good reason. Protein helps to preserve muscles, increase saturation and compensate for blood sugar. Since protein needs more energy to digest than carbohydrates or fat, there is also an additional calorie burn. So how much protein should you strive for? Mitri recommends 1.2 to 1.6 grams of protein per kilogram of body weight per day. That is about 90 to 120 grams for someone who weighs £ 170 (to find their weight in kilograms, simply share their weight by £ 2.2). This recommendation is higher than the recommended nutritional allowance of 0.8 grams per kilogram per day. However, investigations have determined that higher protein intake can prevent muscle loss and improve body composition during weight loss. Of course, the type of protein you choose is also important. “Concentrate on lean proteins such as ground turkey, chicken breast, fish, eggs, Greek yogurt, cottage cheese, beans, nuts and seeds,” says Mitri.
• Add more fiber: Studies have shown that a fiber -rich eating pattern can promote weight loss. Fiber holds them full in different ways. Fiber not only promotes slowly through the digestive tract, but also promotes the release of appetite-suppressing hormones such as glucagon-like peptide-1 (GLP-1). When fiber reaches the large intestine, bacteria feed on it and produce connections that are called short-chain fatty acids and which also stimulate the release of GLP-1 and other hormones that increase the feeling of satiety. The problem is that most of us do not consume approximately enough of this appetite nuting nutrient. A good goal is 25 grams a day for women and 38 grams for men. You can get it from fruit, vegetables, beans, legumes, quinoa, oatmeal, brown rice and whole grain bread, pasta and muesli.
• Follow your habits: “It is easy to lose sight of your habits if they don’t keep an eye on them,” says Mitri. “If you follow your eating and movement habits in an app or on paper, you can stay concentrated and draw your attention to habits that may hinder your progress.” The dietician like Mitri find that, as soon as they started, customers to consider what they eat, actually consume more calories than they thought. Or you will notice other trends, such as skipping meals that can contribute later. You may not have to watch whatever you eat. However, it can be a great tool to make them aware of their habits and keep their health goals in the foreground, says Mitri.
• Concentrate on your own trip: It’s not always easy, but try not to compare your weight loss with someone else. You will only distract you and feel frustrated and defeated, which can reduce your motivation and ability to take measures. “To stay motivated, focus on your own journey, not on another, since everyone has their own situation and their own metabolism,” says Mitri. “You can’t change the results of another, but you can change your own habits. Let your efforts to be made in the healthiest that you can.”

Our expert

Weight loss can be really easier for men – for many reasons. Men have more muscles and testosterone as well as their metabolisms are generally faster than women. On the other hand, you have no monthly hormone fluctuations that increase hunger and desire and promote fat storage. But that does not mean that you cannot lose weight if you are a woman. “While men may lose weight more easily, they have as much ability to achieve their goals,” says Mitri. So if you are a woman, you may only have to adapt your expectations and approach a little. Strategies such as strength training, more protein and fiber and the persecution of their habits have a proven track record for weight reflection.

Also know that it is not easier for it all Men to lose weight. Biology is only part of the picture. In the end, our habits also play a major role in weight loss – whether they are a man or a woman.