Why Women Struggle with Weight Loss More Than Men

Weight loss comes easily to some and with a lot of difficulties to others. It turns out, women are usually in the latter group. HealthShots contacted Khushboo Jain Tibrewala, a nutritionist, lifestyle coach, and diabetes educator, to know why women find it harder to lose weight than men.

Losing weight is a struggle that affects millions of people globally, regardless of gender. However, it’s a known fact that women tend to struggle more with weight loss compared to men. The reasons for this phenomenon are numerous and varied, and understanding them is crucial for effective weight loss strategies. This article aims to shed light on the challenges that women face in their weight loss journey and provide practical solutions to overcome them.

Hormonal Differences-

One of the main reasons why women struggle with weight loss is hormonal differences. Women have a unique hormonal makeup that affects their weight and metabolism differently from men. For instance, women tend to have a higher level of estrogen, which promotes fat storage, especially around the hips and thighs. Furthermore, women’s metabolism tends to slow down during certain periods, such as menstrual cycles and menopause, making it more difficult to lose weight.

Stress and Emotional Eating-

Women tend to face more stress and emotional turmoil compared to men, leading to unhealthy coping mechanisms such as emotional eating. This type of eating can result in excessive calorie intake, leading to weight gain. Additionally, stress can also increase cortisol levels, a hormone that promotes fat storage, particularly in the abdominal area.

Lack of Sleep-

Sleep is crucial for overall health and well-being, and it plays a vital role in weight management. Women tend to experience sleep disturbances more frequently compared to men, leading to an imbalance in hormones such as leptin and ghrelin, which regulate hunger and metabolism. This hormonal imbalance can result in overeating and weight gain.

Poor Diet and Lack of Exercise-

A poor diet and lack of physical activity are two major factors that contribute to weight gain in both men and women. However, women tend to face more obstacles in adopting healthy lifestyle habits due to their busy schedules and responsibilities. Additionally, women may have different dietary requirements compared to men, making it more challenging to stick to a healthy diet.

Genetics-

Genetics plays a significant role in weight management, and it can be a significant obstacle for women struggling with weight loss. Women may have a predisposition to certain body types and fat distribution patterns, making it more difficult to lose weight in certain areas.

Reasons why weight loss is difficult for women

1. The female body is designed to store more fat than males

You might be wondering why God would want women to store more fat than men. This is because we need the extra fat for childbirth, hormone production as well and breastfeeding, explains Tibrewala.

2. Emotions come in the way of the weight loss journey

Women, as well know, are the more emotional gender. With every rise and drop in emotions, your body goes through a cascade of hormonal changes. This makes fat loss even harder.

3. Women have lower muscle mass than men

Muscles are the active component of the body, and the higher the muscle mass, the more calories one can burn by default. Since women have lower muscle mass than men, weight loss becomes a relatively slower process.

4. Women tend to have a lot more on their plate than men

The expert, who is the founder of The Health Pantry, notes that we cannot forget the social angle to all this. Women generally have a lot more on their plate since they are managing work, home, family, kids, social obligations, and much more. So, they are more prone to reaching out for a convenient snack that might not be a healthy choice. They might even eat unhealthy foods when stressed or emotional.

Diet women should follow for healthy weight loss

A diet is supposed to be a simple food routine that one can follow for years. So, a diet that will aid weight loss should focus on providing the right nutrients at the right time in the right quantity. This is one principle rule that no one should lose sight of at any point, stresses the expert.

Every person has unique requirements and hence, needs a unique diet. But a simple format that most people can follow is:

• Start your day with a litre of warm water.
• After 1 hour, have a glass of celery, ginger, and lime juice.
• For breakfast, have boiled sprouts or beans of choice with some seasoning along with one tablespoon of sunflower seeds one tablespoon of sesame seeds, and half a citrus fruit.
• Mid-morning, drink black tea or matcha tea.
• For lunch, eat one small ragi roti, one cup of Amti (dal with kokum), one cup of cooked vegetables, and one spoon of regular pickle or chutney.
• In the evening, eat 2-3 Brazil nuts with fruit or dhokla with coconut chutney or bhel with peanuts.
• For dinner, a palm-sized piece of tofu or fish or a cup of beans or two dal cheetahs with a bowl of vegetables as soup, salad, or a regular Indian-style sabzi will do.
• After dinner, drink a cup of ginger and chamomile tea.

Healthy exercises for weight loss

Resistance training is most important when it comes to healthy weight loss, says Tibrewala. You can do no-equipment exercises as follows:

1. Squats – 20 repetitions

• Keep your feet about shoulder-width apart
• Screw your feet into the floor and engage your core.
• Go down from your hips, pushing the hips back and ensuring your knees don’t go over your toes.
• Go as low as you can and hold a breath.
• Come up to the squat stance.

2. Inchworm exercise – 15 repetitions

• To do the inchworm exercise, stand with your feet hip-width apart.
• Bend from your waist, placing your palms flat on the mat or floor and bending your knees as you do so.
• Now walk out with your palms to come into a plank.
• Hold here for a breath and start walking back towards your toes.
• Come back up to the initial position and then repeat the steps.

3. High knees – 30 seconds

• Stand with your feet hip-width apart.
• With your hands on your side in a running pose, start lifting your knees towards your chest such that the thighs are parallel to the floor, one knee at a time.
• If your body allows then add a bounce at your ankle to mimic spot jogging.

4. Jumping jacks – 30 seconds

• Start with your feet and hip-width apart and your hands by your side.
• Now jump to shift your legs to a wide stance and your hands above your head.
• Jump back to the starting position and repeat this as fast as you can.

5. Crunches – 25 repetitions

• With your knees folded, lie down on the mat or floor.
• Place your palms under your hand and engage your core.
• Take a deep breath in then as you breathe out, lift your head and shoulder blades.
• Now bring your head back down, breathing in, and then repeat the steps.

Conclusion-:

Weight loss is a complex journey that requires a comprehensive approach to overcome various obstacles. Understanding the unique challenges that women face in their weight loss journey is crucial for developing effective strategies to overcome them.

Women can overcome the obstacles by making lifestyle changes such as adopting a healthy diet, engaging in physical activity, managing stress, getting enough sleep, and seeking the help of a professional if necessary. With the right approach and determination, women can achieve their weight loss goals and live a healthier, happier life.