Reducing weight is often not easy. But women find losing weight even more difficult than men. A renowned expert explains why this is the case and what can be done about it.
Why is it harder for women to lose weight? Some experts say that this is due to their genes. “We hear this all the time and it can be frustrating for women,” says endocrinologist Dr. Marcio Griebeler. “But unfortunately it’s true: your genetic makeup can make losing weight a little more difficult,” explains the doctor in an article by the Cleveland Clinic (USA).
Body composition and metabolism
Women generally have more body fat and less muscle than men. This affects the basal metabolic rate, i.e. how many calories the body burns when resting. “The metabolic rate is partly determined by muscle mass,” explains Dr. Griebeler, “and most women naturally have less muscle and more fat than men.”
It’s important to remember that there’s a good reason women have more body fat than men. It’s an evolutionary adaptation: those extra pounds can come in handy during pregnancy.
It’s also worth noting that shape is important. Men and women have different bone structures and tend to store fat in different parts of their body, with fat storage typically being more spread out in women. This means that many women need to lose more weight to see the same change in their appearance.
Pregnancy and menopause
Women are subject to many different hormonal fluctuations throughout their lives. In addition to puberty, which both men and women experience, albeit in different ways, women also go through menopause.
pregnancy
When a woman becomes pregnant, she gains weight and body fat. And it doesn’t always go away when the pregnancy ends.
Dr. Griebeler points out that it can be difficult for new parents to find time for physical activity and sleep — two things that are crucial for weight loss. But breastfeeding your child burns calories and helps you lose weight.
Menopause
During menopause, women gain weight in their stomachs due to a loss of hormones and a slower metabolism – in contrast to their hips or thighs, for example. As we age, muscle mass also decreases, making it even more difficult to maintain premenopausal weight, let alone lose weight.
Hormonal imbalance like PCOS
It is not uncommon for women to experience hormonal imbalances at various times in their lives, such as polycystic ovarian syndrome (PCOS), which makes weight loss difficult and leads to menstrual irregularities.
But PCOS is not the only condition that causes hormonal weight gain. Cushing’s syndrome, Hashimoto’s disease, and hypothyroidism are just a few examples of conditions that cause hormonal imbalances that lead to weight gain. These diseases are also much more common in women.
Overcome obstacles to losing weight
Despite the biological challenges, it is always possible to take steps in the right direction. Dr. Griebeler offers three suggestions.
Resistance and strength training
Building muscle mass boosts your metabolism. More muscle mass helps you burn calories, even while sitting or at rest.
You can build and maintain your muscles by doing strength training for 20 to 30 minutes at least twice a week. Dr. Griebeler emphasizes that this is especially important as you get older. (Your metabolism naturally slows and you lose muscle as you age.)
There are different ways to approach resistance training:
- Use equipment at the gym or at home.
- Use dumbbells or resistance bands.
- Take a group fitness class like Pilates.
- Use your body as resistance by doing push-ups, squats and lunges.
Dr. Griebeler encourages women to become familiar with weights. “Women should engage in strength training to reap the benefits of muscle building, such as: B. an increased metabolic rate and the prevention of osteoporosis,” says the doctor.
Strength training isn’t just healthy because it’s a good workout or because it stimulates your metabolism. Burning extra calories also reduces insulin resistance, which can help prevent diabetes.
Find the eating pattern that is right for you
The amount of calories a middle-aged man needs to lose weight is about 1,500 per day (depending on height/weight/level of physical activity), but for a woman the calorie needs are much lower – typically about 1,200 calories per day.
Of course, if both of you engage in regular physical activity, these calories may increase slightly. If women want to maintain their weight loss, they need to eat less than men in the long term.
Dr. Griebeler often recommends a balanced eating plan like the Mediterranean diet. He also advocates low-carb and ketogenic diets, especially for people with PCOS or diabetes who may not be able to tolerate high-carb eating plans.
“Weight loss studies do not show that there is a universally effective eating pattern,” says Dr. Griebeler clearly. “The plan you choose must be individualized to your health needs and behaviors.”
Whether you follow a low-fat, low-carb, or other eating plan, make sure your meals are balanced and nutritious. Recommended are:
- Lean proteins.
- Healthy fats like nuts, olive oil and avocados.
- Limiting simple carbohydrates (no sugar, white bread, sweetened drinks).
- Lots of vitamins and minerals from fruits and vegetables.
If you are over 50, Dr. Griebeler also recommends getting enough calcium and vitamin D, either through food or through dietary supplements.
Stay patient
When it comes to losing weight, it’s really important to be patient. Healthy weight loss usually occurs gradually.
In fact, the U.S. Centers for Disease Control and Prevention (CDC) says people who lose just one to two pounds per week are more likely not to gain the weight back than people who lose weight quickly. This is because crash diets are not sustainable.
Slow but steady weight loss promotes broader (and healthier) lifestyle changes. “If you don’t see results, talk to your healthcare team,” advises Dr. Griebeler. “You may need to try a different plan that fits your lifestyle better.” (ad)
