Many women have wondered why it is harder for them to lose weight than men, and in fact, there is a biological basis for this. Men tend to have more lean muscle and less body fat, which makes their resting metabolic rate higher. In other words, they burn more calories even when not exercising.
Meanwhile, women’s bodies tend to store fat in their hips, thighs, and buttocks. These areas are more “stubborn”, making it difficult to lose fat and gain muscle. Estrogen (a female hormone) also contributes to promoting fat storage.
What do women need to know for sustainable weight loss?
Includes 3 basic principles as follows:
1. What to Eat to Lose Weight Effectively and Safely?
A common mistake is choosing a strict diet or rapid weight loss. These methods can cause you to lack nutrients and easily gain weight again. Instead, aim for slow weight loss, about 0.5 – 1kg per week.
To do that, you need to create a calorie deficit of about 500 – 1,000 calories per day, but don’t let your calorie intake fall below 1,200 calories.
A varied, colorful and balanced diet is the ideal choice. You can divide your portions according to the formula “half a plate of vegetables and fruits, a quarter of whole grains, a quarter of lean protein”.
Important food groups include:
- Fruits and vegetables rich in fiber and vitamins.
- Whole grains such as brown rice, oats, quinoa.
- Healthy fats from avocados, nuts, olive oil.
For example, a lunch could be brown rice, grilled chicken breast, green salad mixed with olive oil and a little avocado. Dinner can be replaced with steamed salmon, sweet potatoes and steamed vegetables. Such options are not only delicious but also support weight loss, while providing energy for your workouts.
On the other hand, Protein plays a particularly important role because it is the “raw material” to build and repair muscles. Meanwhile, carbohydrates from whole grains are the source of energy that helps the body maintain endurance during workouts. And don’t forget healthy fats from avocados, nuts or olive oil, they support metabolism and help you feel full longer.
2. Foods to limit but not eliminate completely
There are foods that, if eaten regularly, will hinder weight loss efforts, such as refined grains (white bread, regular pasta), processed foods, bacon, fried foods with a lot of oil, or foods containing a lot of added sugar. In addition, consuming too much salt is also not good, because it can cause water retention and increase blood pressure.
However, don’t turn your diet into a strict “no-no” list. The more you forbid, the more likely you are to crave. A slice of pizza or a cake on the weekend won’t ruin your weight loss, as long as you know how to balance things out overall. Sustainable weight loss isn’t about being absolute, it’s about being able to control your portions and make smart choices most of the time.
3. Combine exercise
Nutrition alone isn’t enough, you need exercise, especially strength training, to build muscle. In particular, strength training exercises like weight lifting or resistance training help build muscle and burn energy even when you’re resting.
The general recommendation for adults is to maintain at least 150 minutes of moderate-intensity physical activity (such as brisk walking, cycling) or 75 minutes of vigorous-intensity activity (running, swimming) each week. In addition, spend at least 2 days on muscle-strengthening exercises. You can start with simple exercises like squats, push-ups, planks, then gradually increase the intensity when your body has adapted.
Exercise not only helps you lose weight, but also improves your mood, increases the quality of your sleep, and reduces the risk of many chronic diseases. In other words, it is an investment in both your health and your figure.
In short, losing weight for women can be more difficult than for men, but it is not impossible. The important thing is that you understand your body, eat right, limit harmful foods, and maintain regular exercise. Sustainable weight loss does not come from “quick” measures, but from patience and small habits repeated every day. When you persevere, the result is not just the number on the scale, but also a healthier, more flexible and confident body.
