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guy and a lady start the same workout routine, do the same cardio workouts, and after a month or two, the guy seems to drop more weight than the lady. Why? It’s all because of the cool differences between a man’s and a woman’s body. Women naturally carry more body fat than men and therefore, are prone to weighing more. But that’s no excuse to throw in the towel if you don’t see instant results in the first few months of your fitness journey.
Your body is on its magical adventure to make you feel as special as you truly are. Next time you’re at the gym and the scale isn’t showing much love, remember your body is doing its thing, and the results will surface with time. But it’s ideal to know why it’s hard for you and other women to lose weight easily, and know what you can do about it. This will help you stay consistent and hopeful.
Here are likely reasons why it’s harder for women to lose weight compared to men…
- More body fat: It’s a biological fact that women naturally have a higher percentage of body fat than men. On average, women carry around 6-11% more body fat, mainly due to hormonal differences and the need for fat storage during pregnancy. Our body metabolism is also slower than the opposite sex. Although it might seem unfair, understanding this difference can help you tailor your weight loss journey more effectively.
- Premenstrual Syndrome (PMS): During PMS, some women may experience bloating and temporary weight gain (I’m one of them). This can be frustrating when you’re trying to trim off those extra pounds. Additionally, I don’t know about you, but I eat a lot during ovulation. It’s because the fluctuating hormone levels during ovulation and menstruation can lead to increased appetite, making it harder to resist cravings.
- Emotional meals: Women are often known to be emotional eaters. Not all of us, but there’s a good amount of women who turn to comfort food. We nibble on a bar of chocolate when everything is going well, and eat two portions of pasta when our world’s falling apart. Oh my! This habit can undermine the progress made during intensive workouts and create a cycle of emotional eating when results don’t appear immediately.
- Menopause: This is a natural phase in a woman’s life when her body says STOP to lots of things. This brings about hormonal changes and weight gain for many. The decrease in estrogen levels can lead to a redistribution of fat, often accumulating around the abdomen, making it even more challenging to lose weight.
- Pregnancy and childbirth: We love our babies, no doubt, but we are taken by surprise when weight gain, stretched skin, and weakened abdominal muscles show up. And that’s the price to pay for bringing life into the world. While it might take a long time for our bodies to return to the way it was, it’s essential to approach post-pregnancy weight loss with patience and understanding.
- The pill: For some women, birth control pills can have side effects, including weight gain. While not everyone experiences this, it’s essential to be aware of the potential impact on your body and discuss alternatives with your healthcare provider if needed.
- Genetics: Family history plays a role in weight management, and genetics can influence an individual’s predisposition to obesity. If your family has a history of obesity, it doesn’t mean you’re destined to face the same fate. With lifestyle modifications, you can still achieve a healthy weight.
Effective weight loss strategies for women
Now that we’ve discussed some challenges women face in losing weight, let’s explore some verified and truthful ways to effectively shed those extra pounds:
- Focus on a well-balanced diet that includes plenty of legumes, vegetables, lean proteins, fruits, and whole grains to support healthy weight management.
- Be aware of emotional eating triggers and practice mindful eating. Listen to your body’s hunger cues and eat when you’re genuinely hungry, not when you’re stressed or emotional.
- Although you may not see the results immediately, keep exercising. Incorporate a mix of cardio exercises, strength training, and flexibility workouts into your routine. Take short walks, use stairs instead of elevators, and engage in activities you enjoy that keep you moving.
- Watch your portion sizes to avoid overeating, even when indulging in your favorite treats. Eating in moderation can make a significant difference in calorie intake. And yes, chew slowly. It’s been said that the more time you spend at the dining table, the fuller you get.
- Drink at least 8 glasses of water throughout the day as it can help control appetite and prevent overeating.
- Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormones related to appetite and lead to weight gain.
Featured image: standret/iStock
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