Article written by Anabelle Harris and edited by Bolanle Aina PhD.
As we navigate the complex world of health and fitness, it becomes increasingly important to note that the journey to weight loss does not have a one-size-fits-all approach. It's a deeply personal process that varies significantly between genders. Ladies, ever wondered why your path to wellness might take a different route than the men in your life?
This article exposes the mystery behind women's complicated weight loss journey. Here we delve into the unique challenges women face in their weight loss journey, contrasting them with the experiences of men and highlighting how women can overcome this challenging process.
1) Belly Fat Reduction: A Tougher Battle for Women
Have you ever wondered why women often find it harder to lose belly fat compared to their male counterparts? This is largely due to biological differences between the 2 genders. Women's fat stores are typically more spread out than men's, which contributes to a slower pace of weight loss. Men, on the other hand, have higher testosterone levels, which makes it easier for them to lose body fat, especially in problematic areas like the belly. Furthermore, women generally have a lower basal metabolic rate (BMR) than men due to lower muscle mass and higher body fat percentage. This means women may burn fewer calories at rest. On the other hand, men typically have a higher BMR because of greater muscle mass. This can contribute to faster initial weight loss when beginning a diet or exercise program.
In addition, men also tend to possess more lean muscle due to testosterone. This genetic design allows them to burn more calories, resulting in quicker weight loss. For women, however, the path to losing belly fat can be more challenging especially when over the age of 40, requiring a combination of exercises, balanced diet and other lifestyle measures.
2) Nutrient Deficiencies: A Greater Risk for Women
Women may be more prone to nutrient deficiencies, which can hinder their weight loss efforts. Essential nutrients play a critical role in maintaining optimal metabolism and promoting weight loss. Therefore, any deficiency can slow down the weight loss process. After going through the process of pregnancy and breastfeeding, women are most likely to be deficient in iron, calcium, Vitamin D, folic acid and magnesium. In contrast, men seem less susceptible to these deficiencies, possibly due to their different nutritional needs and dietary habits. Men are more prone to deficiency in Vitamin D, zinc and selenium.
Thus, it becomes all the more important for women to ensure they are getting a balanced diet rich in all essential nutrients and support their weight loss journey by taking a good daily multivitamin for women. Women, especially those of reproductive age, often require more iron and calcium. Incorporating iron-rich foods (like lean meats, beans, and leafy greens) and calcium sources (such as dairy, fortified plant-based milk, and leafy greens) is crucial for overall health.
3) Stress Management: A Key Component of Weight Loss
Stress can be counterproductive for weight loss. High-stress levels can lead to unhealthy eating habits, reduced physical activity, and disrupted sleep. This can be particularly challenging for remote employees who need to manage work-related stress in their living environment.
Again, while stress affects everyone, research suggests that women might be more vulnerable to stress-induced eating. Therefore, women must take proactive steps to manage stress effectively, including making necessary adjustments in their workspace and incorporating relaxation practices into their daily routines.
Practices such as meditation, yoga, or deep breathing exercises can help manage stress, which is linked to weight gain. In addition, in response to stress, women may be more prone to emotional eating. Therefore, developing mindfulness around eating habits, identifying emotional triggers, and finding alternative coping mechanisms can be important aspects of a weight loss plan. If you think you have an eating disorder, there might be need to speak to a therapist and nutritionist to help you navigate the process. Women can also find support and motivation in social connections. Joining fitness classes, having a workout buddy, or participating in online communities can enhance accountability and make the weight loss journey more enjoyable.
4) Protein Intake: Underestimated in Women's Diet
Protein plays a key role in weight loss by boosting metabolism, reducing appetite, and preserving muscle mass. Yet, most women often struggle to get enough protein in their diet. Men, conversely, tend to consume sufficient protein, which aids their weight loss efforts. For women, increasing protein intake could significantly enhance weight loss results. This could mean incorporating more protein-rich foods into meals or considering protein supplements, if necessary. For instance, it is recommended to take 1g of protein per kg body weight. So, a woman who weighs 65 kg should ideally get 65 g of protein per day. This can be distributed across breakfast, lunch and dinner accordingly.
Adequate protein intake helps build muscle and repair damaged tissue. It is particularly important to preserve muscle mass starting from age 40, because that is the age we tend to start losing muscle. When it comes to weight loss, muscles are better than fat, because muscles are more metabolically active compared to fat. Meaning muscles can potentially burn more calories at rest when compared to fat. Another way to build muscle mass is to consume protein before and/or after strength training. While both men and women benefit from strength training, women may sometimes shy away from it due to misconceptions about becoming overly muscular. In reality, resistance training is essential for building lean muscle mass, which can boost metabolism and aid in weight loss.
5) Sleep: An Often-Overlooked Factor
Sleep is a fundamental component of weight loss. Lack of sleep can disrupt hormonal balance, leading to increased hunger and slowed metabolism. While this applies to both genders, women might struggle more to achieve adequate sleep due to various factors, including hormonal fluctuations, pregnancy, breastfeeding and menopause. When considering sleep, we should be looking at both quality and quantity. Some people sleep for long hours but still wake up wired and not rested. It is recommended for adults to get 7-9 hours of shut eyes per day. The best way to deal with sleep issues is to reset the circadian rhythm, by waking up with the sun and going to sleep when the sun sets. In order words, go to bed and wake up at the same time everyday regardless of what day of the week it is.
What many people do not appreciate is the fact that sleep is restorative. When we sleep, and I mean when we achieve deep sleep, our body has a chance to rest, get rid of toxins and repair muscle tissue. A well-rested body is also more likely to exercise and be more active, making proper food choices the following day. So do not joke with your sleep. Some smart watches such as Fitbit lux fitness and wellness tracker can help track sleep so you can tell how many hours you actually achieved deep sleep.
6) Hormonal Fluctuations: Monthly Rollercoaster
While men have one major hormone, which is testosterone, women have a trio of hormones: estrogen, progesterone, and testosterone. Hormonal fluctuations, especially during monthly menstrual cycle, can affect appetite and cravings for certain types of food. Some women may experience increased cravings for carbohydrates and sweets during specific phases of their cycle. Women should therefore be mindful of hormonal fluctuations throughout their menstrual cycle, and learn how to balance their hormones.
If you are a woman trying to lose weight, you need to understand how hormones like estrogen and progesterone affect appetite, energy levels, and cravings so that you can tailor your nutrition and exercise plans accordingly. Apps such as Flo, Fitrwoman, Bloomth can help you track your monthly cycle so that you can know when to fast more, when to do more intense exercise, or when you need to rest, do more stretching, eat more regularly e.t.c. For example, the last 2 weeks of your period, you need to take things easy, rest more and nurture yourself. This is a perfect time for stretching, walking and regularly fueling your body with nutrient dense food. Meanwhile in the middle of your cycle you are able to do more intense exercises, such as HIIT and weightlifting. I have been following the work of author Dr. Mindy Pelz of “Fast like a girl”. This is a good read if you want to learn more about your body as a woman and how you can work in congruence with your hormones to achieve optimal health.
No doubt, the journey to weight loss is riddled with unique challenges for women. However, understanding these challenges can pave the way for more effective strategies. Remember that each woman is unique, and there is no one-size-fits-all approach to weight loss. Factors such as metabolism, lifestyle, and preferences vary widely, so tailoring a weight loss plan to individual needs is crucial. It is important to focus on long-term goals and adopting sustainable lifestyle changes rather than pursuing quick fixes. Consistent healthy habits over time is often more effective than extreme, short-term measures.
Before making significant changes to diet or exercise routines, it's advisable for women (and men) to consult with healthcare professionals, nutritionists, or fitness experts to ensure that their weight loss approach aligns with their overall health and well-being.
Annabelle Harris is the creator of elders.center. Her goal is to help soon-to-be-seniors and already-seniors move gracefully into their golden years with less fear and more confidence. The site features a plethora of resources to help answer common and not-so-common questions about aging.
Disclaimer: all health information provided on this platform represent my opinion only and are for educational purposes only. Reading my blog is not intended to be a substitute for a visit to your local pharmacist, physician, dietitian, and other healthcare providers. Be sure to seek proper care from your nutritionist, family doctors or specialists when needed.
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