Being a woman, you’re probably aware of the fact that men seem to lose weight faster than women do and how completely unfair that is..
Rumours of women struggling to lose a pound or two compare to tales of men cutting back on the junk, hitting the gym and watching the weight drop off. But what’s the real truth?
The Truth: Men do lose weight faster than women.
There are a handful of reasons that there’s such a difference between men and women when it comes to weight loss, and most of them are physiological reasons that we simply have no control over.
Because muscle burns more calories than fat, men burn more calories than women even when doing nothing.
Adding to this,women typically have more body fat and also store fat differently. For ladies, fat has an annoying tendency to be drawn towards the thighs, hips and buttocks areas where it’s more challenging to lose.
Some women who try to lose weight want immediate results. They tend to cut entire food groups or substantially reduce calorie intake for quicker weight loss.
As you likely know, this approach leads to yo-yo dieting, where temporary results are negated when the weight comes back — often even more than before. Incremental lifestyle changes work together for better overall health.
It may be a cliché, but it’s actually true: Women tend to be more emotional eaters than men.Emotional eating leads to the wrong kind of foods with high-fat, sweet foods, cookies, cakes and chocolate.
More to that, women tend to diet more than men.They limit their calorie intake for quicker weight loss wanting immediate results.
As you may know, this approach leads to yo-yo dieting, where a cycle of short-term changes in eating and activity leads to only temporary benefits in losing weight, there after appetite increases and your body hangs on to fat leading to weight gain and many women end up back where they started or worse.
For women, there’s an extra challenge during menopause due to a loss of hormones and a slower metabolism, women are more likely to gain weight than men in the same age groups especially in their abdomen.
How a female can lose weight build muscle.
Despite all these challenges, there are plenty of ways for women to lose weight and build muscle. Here are four ways .
1. Reduce consumption of redefined carbs
As a result of extensive processing, redefined carbs lack the required amount of fiber and micronutrients.
Therefore, these instead fasten rise in blood sugar levels, increase hunger and are associated with weight gain and body fat.
It’s advised to cut down on refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.
2. Include Resistance and Weight Training in Your Routine
Resistance training builds muscle and increases endurance.This helps both men and women boost their metabolism as more muscle mass helps burn off calories, even when you’re sitting or at rest.(1)
This especially important to maintain muscle mass in women over 50 as metabolism levels tends to lower as you age and also you lose muscles as you age.
Using free weights or resistance bands, participating in group fitness classes, such as Pilates, using gym equipment or at home, or using your body for resistance by doing push-ups, squats and lunges are some of the ways to approach resistance training.
3. Drink More Water
Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
4. Eat More Protein Foods
Eating a protein-rich diet like meat, poultry, seafood, eggs, diary and legumes can help people lose weight because it can help them avoid overeating.
A high protein diet can help build lean muscle when combined with exercise because lean muscles help burn more calories throughout the day even when at rest.