Why Losing Weight Can Be More Difficult for Women
When a husband and wife embark on a diet together, they may both be highly motivated and committed to counting calories. However, it’s often the case that the husband sheds pounds faster than the wife, despite both following the same plan. Why does this happen?
Experts suggest that genetics may play a significant role in this discrepancy. According to endocrinologist Dr. Marcio Griebeler, this is a common and frustrating experience for many women. “Their genetic makeup can make losing weight a little more challenging,” he explains.
In this article, we will explore the various biological factors that make weight loss more difficult for women, including differences in body composition, hormonal fluctuations, and other underlying conditions.
Body Composition and Metabolism: Why Women Burn Fewer Calories
One of the key reasons women find it harder to lose weight is due to their body composition. Women generally have more body fat and less muscle compared to men, which directly impacts their basal metabolic rate (BMR)—the rate at which your body burns calories at rest.
As Dr. Griebeler points out, “Metabolic rate is, in part, driven by muscle mass,” and since women typically have less muscle mass, they naturally burn fewer calories than men, even when they’re not exercising. This difference in muscle-to-fat ratio is an evolutionary adaptation, as extra body fat is beneficial during pregnancy. However, this also means women may need to lose more weight to see the same visible changes as men.
Hormonal Changes: Pregnancy and Menopause Play a Major Role
Women experience several hormonal fluctuations throughout their lives that can make weight loss more challenging. Two of the most significant periods in a woman’s life when hormonal changes affect weight are pregnancy and menopause.
- Pregnancy: During pregnancy, women gain weight to support the growth of the baby. However, the weight gained during pregnancy doesn’t always come off easily afterward. Moreover, the demands of parenthood—lack of sleep and time for exercise—can make it difficult to lose the extra weight.
- Menopause: Menopause often leads to weight gain, especially around the abdomen, as hormone levels drop, and metabolism slows. Additionally, as women age, muscle mass decreases, making it even harder to lose weight.
Hormonal Imbalances and Conditions Like PCOS
Hormonal imbalances also play a role in weight gain and loss challenges for women. Conditions like polycystic ovary syndrome (PCOS), which affects about 5% to 10% of women, can make weight loss significantly harder due to insulin resistance and other metabolic disruptions. Other hormonal disorders such as hypothyroidism, Cushing’s syndrome, and Hashimoto’s disease can also contribute to weight gain and difficulty losing weight.
How to Overcome Weight Loss Challenges
Despite the biological hurdles, women can still take steps to improve their chances of successful weight loss. Dr. Griebeler offers the following advice:
- Include Resistance and Weight Training: Building muscle mass is crucial for boosting metabolism. Resistance training, such as using free weights or bodyweight exercises like squats and lunges, helps increase muscle mass, which in turn helps burn more calories. Dr. Griebeler recommends doing resistance training at least twice a week for 20 to 30 minutes, especially as you get older, to combat the natural slowing of metabolism.
- Find the Right Eating Plan for You: A balanced, nutrient-rich diet is essential for weight loss. Dr. Griebeler suggests following eating patterns like the Mediterranean diet or low-carb approaches, especially for those with conditions like PCOS or diabetes. Women generally need fewer calories than men, with an average of around 1,200 calories per day for weight loss. However, your individual calorie needs may vary depending on your age, weight, activity level, and health conditions.
- Be Patient and Focus on the Long-Term: Weight loss can be a slow process, especially for women. While men often lose weight more quickly at the start, women tend to catch up over time. Dr. Griebeler emphasizes that gradual, sustainable weight loss (about 1-2 pounds per week) is more likely to lead to long-term success compared to quick, drastic changes.
Conclusion: Is It Harder for Women to Lose Weight?
It’s true that women face unique challenges when it comes to losing weight, including differences in body composition, hormonal fluctuations, and medical conditions. However, with the right approach—such as incorporating weight training, adopting a balanced eating plan, and maintaining patience—women can overcome these obstacles and achieve their weight loss goals.
If you’re struggling with weight loss, speaking to a healthcare professional can help tailor a plan to your specific needs, body type, and health history.
