Weight loss is harder for women than it is for men. While this does not in any way or manner mean that it is impossible for a woman to lose weight and keep it off, it however means that women need a different approach to weight loss than men do because it takes them just a little longer to shed the weight, no thanks to their unique hormonal and body composition differences.
Estrogen and progesterone, the two basic female sex hormones, are the culprits here, as they make women more prone and more likely to yield to strong food cravings.
On the flip side, the primary male hormone of testosterone contributes to fat loss and muscle building, so this is another advantage for the men. While women also have testosterone, it is in very mild levels.
Some doctors also argue that a woman’s inability to lose weight as fast and as effectively as a man is nature’s way of preserving a woman’s ability to have children. Calorie deficit interferes with fertility so the body unconsciously fights and prevents weight loss to enhance reproductive capacity.
So, women tend to gain weight faster, and lose weight more slowly.
This means that there has to be a particular way in which women can lose weight effectively and also enjoy the benefits of living in a healthy body.
Here’s the best way for women to lose weight
Eat fewer calories
We all know that weight loss occurs as a result of calories deficit, when you burn more calories than you take in. While women must work harder to create this energy deficit, it can be done. As a woman looking to lose weight, your aim should be to create an energy deficit of about 1000 calories a day. This way, you can lose as much as 2 pounds in a week. Keeping track of calories used to be so hard, but no more. There are apps today that help you figure out your calorie needs per day, and help you figure out how to subtract calories from your usual daily intake to arrive at the energy deficit that you need to achieve weight loss. To cut calories from your diet, you should consider starting your meals with a vegetable salad. This means that you fill up on the fiber from vegetables and do not overeat other foods as much. Also, choose grilled chicken and fish rather than fried ones; choose water when you are tempted to reach for soda; choose real fruits over fruit juice; use mustard in place of mayonnaise; practice portion control each time you eat; and as much as you can avoid mindless snacking. This means no munching in front of the TV, and definitely no eating while you are on Facebook or on Instagram. And a word of warning. Although you are tempted to burn as much calories as is possible in order to lose weight quickly, it is massively important that you don’t eat anything less than 1200 calories per day, even if it means your energy deficit is lower than 1,000 calories. This is counterproductive. When you eat very little, your metabolism slows down significantly and you end up gaining back all the weight that you lost in the first place, and then some more.
Protein is the most important nutrient you can ever eat
Protein is important for any diet plan, but is even more important when the person on the weight loss journey is a woman. Protein is most important because it decreases cravings, and boosts metabolism because it takes more energy to digest than fats or carbs. It also helps us eat as much as 441 lower calories per day. Protein also provides the nutritional support needed for physical exercise and fitness workouts and thus helps to build sleek, lean muscle tissue. However, many women fall short in their protein intake. To make sure you lose weight effectively, aim for 1.2 and 1.6 grams of protein per kg of your body weight. Go for meals that incorporate salmon, eggs, turkey, lean beef, chicken, tuna, beans and lentils, seeds and nuts.
Exercise is most important
Never ever forget the place of exercise in a weight loss plan. To lose weight fast, you need to get up and get moving. Carrying around too much weight is not only uncomfortable, but can also damage the health, and the easiest way to combat weight loss is to combine a diet plan with exercise. Combining exercise with a healthy diet is much more effective in losing weight than depending on calorie deficit alone. Exercise not only contributes to well-being and a sense of confidence but is extremely helpful for losing weight and then maintaining weight loss. It does this by increasing metabolism, and helping to maintain and increase lean body mass. To enjoy the benefits of exercise, aim for some type of aerobic exercise about three times a week and for at least twenty minutes per session. This may include walking, swimming, jogging, cycling, and dancing. Add some weight training as well because in addition to losing body fat, you will also build muscle which burns calories. You can also include some yoga in your exercise routine. While this is not as intense as other types of exercise, it helps you become more mindful of what you eat, so yoga adherents are less likely to be obese.
Adopt healthy lifestyle habits
For women, the emphasis should not just be on losing weight but on maintaining a healthy lifestyle. Adopt healthy lifestyle habits like taking the stairs instead of riding the elevator; parking far from entrances and walking the distance in between; and/or walking to work or while running errands instead of driving. It will have a huge and positive impact on your waistline, your weight and your health.