Why Do Women Lose Weight Differently Than Men?

Why weight loss for women is different than men

If you’re a woman, you might have noticed how your male partner can drop weight quickly. Meanwhile, you’re working just as hard as him, yet the scale still hasn’t budged.

The good news (and bad news) is that this phenomenon isn’t in your head. Men do lose weight more easily than women, especially after women reach a certain age.

Keep reading to learn how biology affects weight loss for women and what you can do about it.

Weight Loss for Women VS Biology

Essential body fat is the fat necessary to stay alive. It protects your organs, maintains your insulation, stores vitamins, and for women, regulates pregnancy hormones. The required essential body fat percentages differ in men and women.

Women naturally require a higher body fat percentage than men for their body to function most effectively. For women, body fat percentage should never go below 14% while for men, that percentage is 8%.

Body fat percentage needs change over time as both men and women tend to store more fat as they age. On average, however, most women should aim for a body fat percentage between 20-25%.

The difference in body fat needs and why it’s more difficult for women to lose fat comes down to fertility. Our bodies require a certain amount of fat and energy for ovulation and reproduction hormones to function. Women are almost subconsciously wired to resist fat loss for this reason.

One example of this has to do with ghrelin. Ghrelin is the hormone that promotes hunger. In women, ghrelin levels spike right after a workout while in men, the hormone leptin (the

hormone that suppresses appetite) is produced. Women are more likely to eat more after a workout than men, which is part of why weight loss for women is more difficult.

Weight Loss for Women VS Body Composition

Your metabolism is a measure of how much energy (calories) you need daily for your body to function healthily. Metabolism varies depending on several different factors including age, sex, and body composition.

 On average, men have a higher metabolism (meaning they burn energy more quickly thus requiring more calories) than women. Much of this has to do with men’s higher testosterone levels. Testosterone helps to increase your metabolism by increasing your muscle mass.

Muscle mass is metabolically active tissue. On average, muscle burns about 7 calories per pound. Meaning, the more muscle you have, the more calories you’ll burn daily, even at rest. Men have higher testosterone levels than women and therefore naturally have more lean muscle mass than women.

They can also build lean muscle more quickly than women. Weight loss for women is slower than men simply because we have different levels of testosterone VS estrogen.

Weight Loss for Women After 40

Age affects metabolism and weight in both men and women. As we age, we’re less physically active which can result in extra fat storage. For women after 40, we also have something else to contend with–perimenopause.

Perimenopause is the period between when a woman’s reproductive cycle is in the final stages. When she reaches menopause, she has reached the end of her reproductive cycle and will no longer have a menstrual cycle. Perimenopause generally begins for women in their 40’s but can happen even sooner than that.

During this time, your body experiences a change in hormone levels, namely estrogen. When estrogen levels decline, so does muscle mass and bone density. The reduction in lean mass results in a slower metabolism. Weight loss for women after 40 becomes more difficult because we now must consume fewer calories to lose or maintain weight.

How Can Women Lose Weight After 40?

While weight loss for women is more difficult, it’s not impossible. With consistency and the right weight loss program, women can lose weight after 40. Below are some tips for weight loss for women after 40.

Build Muscle

The more muscle you have, the higher your metabolism will be. Building muscle will help you burn more calories daily, meaning you won’t have to reduce your calorie intake as drastically to maintain your weight.

 Building muscle is especially important as you age, and your muscle mass naturally decreases. The more muscle you have now, the more you’ll be able to preserve as you age. Implement a progressive weight training regime into your fitness plan to build lean muscle and increase your metabolism.

Eat More Protein

Protein is the building block of muscle. For most women, you should be consuming at least 1 gram of protein per pound of body weight to build and maintain your lean muscle mass.

Eating more protein will make it easier for you to build muscle, thus increasing your metabolism.

Additionally, protein rich foods are more satiating. You will be less likely to snack or overeat when you feel more satisfied between meals.

Stay Active

Exercise is key to burning off extra calories that would otherwise be stored as fat. Any form of movement can be considered exercise whether that’s walking, dancing, swimming, cycling, or weight training. Being more active daily will help to increase your daily calorie burn.

Make exercise a regular part of your routine, even if it’s just a nightly walk around the block. Staying active is essential to your health, especially as you age. Any extra physical activity you do will be beneficial.

The Takeaway

It’s important to recognize that women have different struggles than men when it comes to losing weight. We have different hormonal fluctuations, different health needs, and different lifestyle factors that may impede our weight loss efforts.

Women are built differently than men, which is why we should never compare our weight loss results to theirs. Weight loss for women is however not impossible.

With the right fitness program and meal plan, you can boost your metabolism and lose fat. It will, however, require consistency and plenty of effort. Remind yourself that weight loss is a journey, not a race. Be patient with yourself and don’t give up.