Weight Loss in Men vs. Women
Weight loss can be a challenge for anyone. There are a variety of unseen factors that influence weight loss, such as stress levels, metabolic health, and more. Gender is yet another factor that can play a role in influencing your weight loss.
The common popular sentiment is that men can lose weight like it’s no problem, while it is a challenge for women to do the same. Generally, studies do show that men lose weight faster than women, but it’s not always black and white.
Still, genetics and gender can both play a role in weight loss, as there are several differences between men and women that may impact one’s weight loss journey. This guide outlines the potential ways that your gender may impact your weight loss efforts so you can understand how to account for the differences in your routine.
Differences in Weight Loss Between Men and Women
Signs show that men and women have different experiences regarding weight loss. Although nobody is doomed in their weight loss journey, the following factors can affect your experience.
1. Biological Differences in Muscle Mass
Men have more lean muscle mass than women. Studies show that lean muscle mass in men is generally higher, offering potential benefits for weight loss. Higher levels of muscle mass can contribute to a faster metabolism, which means men’s bodies typically can burn fat more quickly, making losing weight easier.
2. Differences in Hormones
Men naturally have higher testosterone levels than women, whose bodies produce more estrogen. This difference in natural hormone production gives men a natural advantage in their weight loss efforts.
Higher testosterone levels can contribute to improved muscle mass, increased numbers of calories burned, and improved motivation. Meanwhile, estrogen may pose challenges for weight loss in the event that there is an imbalance. Estradiol, a form of estrogen, promotes weight regulation, but when it is too low, it can cause weight gain and a slower metabolism.
These challenges are even more pertinent during cases of hormonal imbalances that cause a drop in estrogen and affect women, such as menopause or polycystic ovary syndrome (PCOS). Other hormonal imbalances that can hinder weight loss, like hypothyroidism, are more common in women as well.
3. Metabolic Rate
Men typically have a higher basal metabolic rate (BMR) than women, which means that their bodies burn more calories while at rest. The resting metabolic rate in men is as much as 23% higher than in women—this number controls for variables in physical fitness or conditions that may affect metabolism, like menopause.
This boost in metabolism is in large part due to the inherent advantage in muscle mass that men have. With a higher metabolic rate, men are likely to burn body fat for energy more quickly, making it easier to lose weight. Still, anyone can repair their metabolism and boost their metabolic health for improved weight loss results.
4. Fat Distribution
Men's and women’s bodies typically store fat differently. Men’s bodies more commonly store visceral body fat in intra-abdominal fat deposits, which is the space in between the organs. Meanwhile, women are more likely to store fat in the subcutaneous layer, the area between the skin and the muscles, of the femoral area, or the thigh area.
This difference means that even if a man and a woman have the same amount of body fat or the same BMI, women have more visible body fat, which can make them appear to lose weight slower.
These differences have been studied, and it’s not completely clear on why men and women store fat differently. Research suggests that it may be a variety of factors, like a difference in cells, hormone influences, and genetic factors.
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5. Calorie Requirements and Consumption
The recommended number of calories for women is between 1,600 to 2,400 calories per day. For men, that number ranges from 2,000 to 3,000 calories a day. Remember that these recommended numbers are the assumed numbers necessary for maintaining weight. If you plan on losing weight, you’ll need to maintain a calorie deficit and eat less than the amount you burn.
Meanwhile, a CDC study found that, on average, men consume about 2618 calories a day while women consume about 1877 calories a day. Keep in mind though, the ideal number can be rather subjective, as everyone’s caloric needs are different depending on a variety of factors. If you have a higher-than-average amount of muscle mass, a higher level of activity, or a faster metabolism, you will likely need more calories for daily maintenance.
Still, in theory and in practice, men and women both have different caloric intakes and needs. Understanding the unique number of calories your body needs is helpful for guiding your weight loss efforts. If you are participating in a one-size-fits-all weight loss program, then you’re likely to not see the success you’re looking for.
6. Differences in Weight Loss Approaches
Another key influence on how men and women lose weight is how they approach weight loss. Men and women also tend to navigate their weight loss journey differently due in large part to societal factors.
Men and women tend to engage in different forms of physical activity. Men often use more strength training exercises, while women generally focus more on aerobic, cardiovascular exercises (although plenty of women still hit the weights too.) A focus on strength training exercises can increase muscle mass and provide benefits for metabolism and calorie burning.
Psychological and societal factors, like social pressures around body image and appearance can also influence many weight loss approaches. As much as 79% of women have dealt with negative body image due to factors like magazines, movies, and TV shows—men experience this too, but at a lower rate, with about 10 to 30% of men reporting body dissatisfaction.
The added pressure that women feel may be more likely to lead to extreme weight loss approaches that can lead to disordered eating or overexercising, although this can affect both genders. These approaches can have negative impacts on weight loss or lead to fluctuations in weight.
Despite the differences in weight loss in men vs women, your gender doesn’t mean you should give up hope on your weight loss efforts. Weight loss is a complex process, regardless of gender. Everyone’s body is different, and everyone may have different responses to various approaches—the key to lasting weight loss success is to take a personalized approach designed for you.
Achieve Weight Loss Success Regardless of Gender
There are some unique differences in men and women that can affect weight loss efforts. Although these differences may make weight loss more difficult for some people than others, they are not destiny. With an approach designed for your unique circumstances, you can overcome any genetic challenges and write your own weight loss success story.
Our weight loss programs at re:vitalize are tailored to the individual. Using our BioScan™ technology, we’ll identify which nutrients are optimal for your weight loss and wellness. Using your BioScan™ results, you can build an effective meal plan to promote lasting weight loss. Then, with daily accountability check-ins and monthly progress monitoring, our expert weight loss coaches and board-certified nutritionists help you stick to your plan and make any adjustments you need to be successful.
Our Flexible Weight Loss programs and Weight Loss and Metabolic Reset programs make lasting weight loss realistic for any lifestyle.
Schedule a virtual or in-person consultation with our team here at re:vitalize weight loss and wellness and we’ll help you along your journey to the last weight loss program you’ll ever need.
