Many factors lead to weight loss, including uncontrollable factors such as genetics, sex, and age. Most people assume that men lose weight and body fat faster than women, but is that true?
Ladies and misses, if you’ve ever envied men because they seem to lose weight easily, you don’t have to. It is not proof of will or a miraculous diet, their body is simply built in such a way that it is easier for them to lose body fat than women.
There are many physiological reasons why men can lose weight faster than women, but this is not always true in the long run.
In today’s article, I will talk about how we can lose body fat the right way, men vs women, the location of fat in men’s and women’s bodies, the 2 main causes of the appearance of fat in both sexes, as well as the fixes for body fat loss, and last, but not least 13 tips that will help you lose body fat.
Fat – Location and Classification
Fat is divided into 3 categories:
• Essential fat
• Storage fat
• Gender-specific fat
Essential fat – is in areas such as bone marrow, heart, lungs, liver, kidneys, and around nerve fibers.
Essential fat represents about 3% of total body fat in men and 3 times more of total body fat in women if we include gender-specific fat.
Storage fat – is found under the skin and we can get rid of much of it, not necessarily necessary for the body. Men tend to store more fat in the abdominal area, while women store more fat on the buttocks, thighs, and hips.
Such differences are due to hormones, estrogen favoring typical deposits in women and testosterone in men.
Gender-specific fat – is found in women’s breasts, thighs, hips, and men’s midsection.
The Main Cause of Obesity:
The main cause of obesity is eating more calories than you burn. This happens when you eat too much and exercise too little. It’s that simple, but it’s also not that simple.
Consuming too many calories, regardless of the source, will increase the amount of body fat if they are not burned through exercise.
There are a lot of things going on in our bodies that make it harder to lose weight than to gain it, and this includes differences between men and women.
Men and women do have different bodies with different needs, but there are some similarities when it comes to weight loss. To start with, both men and women need to eat fewer calories than they burn to lose weight.
You also need to create a calorie deficit by eating less food or moving more.
This is known as your basal metabolic rate, which is the number of calories your body burns at rest to keep you alive and functioning normally.
Where Men and Women Deposit Body Fat?
Men usually gain body fat around the waist, which is called visceral fat. When the body loses visceral fat, the metabolism increases and helps burn more calories.
The Problem Areas for Men:
• Love Handles
• Low Back Fat
• Upper Back Fat
Women, however, gain more weight on their arms, thighs, hips, and buttocks. This type of fat, called subcutaneous fat, is important to be able to carry a pregnancy and for menstruation, but it does not affect the metabolism when it disappears from the body.
The Problem Areas for Women:
• Upper Back Fat
• Hips / Muffin Top
Why Do Men Lose Body Fat Faster Than Women? Here Are 2 of The Main Reasons:
Weight problems are caused by the hormonal differences between men and women, more exactly it’s about testosterone (the male hormone) and estrogen (the female hormone).
These hormones can influence where fat is stored in the body.
Testosterone will promote fat storage around the abdomen (apple shape), and estrogen primarily promotes fat storage around the lower body and hips (pear shape).
Women’s hormones will promote higher fat storage than testosterone, which is why women naturally have higher percentages of body fat than men. This model makes sense because women need a higher fat content used during pregnancy.
Testosterone can contribute to a faster metabolism, which may be another reason why men can lose body fat faster than women. If hormone levels are limited, this will affect your metabolism and weight loss efforts.
There are many hormones involved in weight regulation, so keep in mind that these are just two of the hormones that contribute to weight balance.
After menopause, women’s estrogen levels will be lower. This is one reason why abdominal weight gain is more common after menopause in women.
2, Metabolic Rate:
Men lose body fat more easily than women because they are physiologically built differently. Their body is set to burn fat faster. They have more muscle mass and a more naturally accelerated metabolism.
High muscle mass consumes more calories, so the more the body receives, the more volume it burns.
Because of their accelerated metabolism, men need more calories daily than women to satisfy this metabolism and to be able to sleep and breathe well, for example.
Fat Can Be Removed Healthy – The 4 Proven Fixes for Losing Body Fat
Although it is more difficult to lose body fat when you have bigger and more fat cells, the fact that many people have succeeded proves that you can control the amount of body fat.
As a society, we’ve become trained to believe that fat is part of an inevitable, if not exciting process of aging. As we get older, our metabolism slows down and we gain weight naturally.
We assume that the only way to go back to a time when the numbers on the scale weren’t slowly climbing is to go under the knife and even then, it won’t be a permanent effect.
I have news: fat can be removed healthy! Sometimes people don’t realize that they’re carrying around extra weight until they start to notice problems like back pain and joint stiffness.
They might try dieting or exercise alone, but they’ll quickly find that exercise isn’t enough, they need to take a closer look at their nutrition as well.
1. Losing Body Fat Through Low-Calorie Diets:
Low-calorie diets are the most popular way to lose weight, but they don’t work for everybody. If you switch from a high-calorie diet to a low-calorie diet without making any other changes (like adding physical activity), your body will react by conserving calories and slowing down metabolism.
This could lead to a plateau in weight loss (or even weight gain) over time.
Losing body fat through calorie-restrictive diets is very difficult for all people, but the challenge seems to be amplified in men and women.
Men seem to find it easier to drop pounds, but it’s easy for them to lose muscle mass as well. Women have a hard time losing weight in general, and it seems as though they are losing muscle mass as well. They also seem to experience more difficulty with hunger and cravings.
While it’s the consensus that both sexes should follow a low-calorie diet to lose weight, new research suggests that men and women might have different strategies for doing so.
As in all my articles on nutrition and diets, also now: I DO NOT RECOMMEND THEM IN THE MIDDLE AND LONG TERM! I NEVER DID IT AND I WILL NEVER DO IT BECAUSE IT CAN HAVE DEVASTATING EFFECTS ON THE BODY! so the basic idea is to learn to eat correctly and to turn everything into a daily routine and a healthy lifestyle.
Simply reducing your calorie intake, below the daily requirement, leads to the loss of body fat.
This reduction is accompanied by a devastating appetite that makes the diet difficult and makes many give up and resign after a relatively short time.
The message here, as mentioned above, is to avoid very-low-calorie diets (in the medium and long term, and to use them only in the short term), followed by the habit of eating to satiety again after the diet because the body can respond by increasing the level of fat-producing enzymes.
So, we can wake up eating the same as before the diet, we gain more weight than before. It’s not a very nice scenario, is it?
2. Losing Body Fat Through Proper Nutrition:
A much smarter and proven long-term solution in most cases is the combination of a proper diet and exercise program, as well as a rest program.
Losing body fat is all about making good choices in the kitchen and eating the right amount of food. The first thing you should do is consider your nutritional needs, which are different for everyone.
The USDA recommends a daily calorie intake of 1,600 for men and 1,200 for women. Using your height (in inches) and gender, you can calculate how many calories you need to maintain your weight or lose pounds.
A lot of people seem to think that it’s an all-or-nothing situation—you can either eat whatever you want and not exercise, or you can go on a strict diet and do hours of cardio every day. There is a middle ground, however, and the key is in your nutrition.
Focus on eating whole foods that are high in protein and fiber, like fruits and vegetables, lean meats, and whole grains.
You can still eat your favorite foods—just pick a few healthier options to add in each day. Maybe it’s having a salad with lunch instead of French fries or an apple instead of a bag of M&Ms as dessert.
If you’re craving something sweet, try eating some fresh fruit instead of opening that bag of cookies; if you want something salty, grab an apple or carrot sticks instead of pretzels or potato chips.
Cut down on high-fat snacks, refined carbs (white bread, white rice), salt, sugar-sweetened drinks, and anything else that’s bad for your waistline.
One thing that can make it easier to lose weight is to have someone else keep track of everything you eat in a day, it makes it nearly impossible to cheat! Many apps exist for this purpose so it’s easy to find one that fits your needs, and if you’re not into keeping track of what you eat manually (I don’t blame you).
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3. Losing Body Fat Through Exercises:
What’s the difference between men and women when it comes to losing body fat? For one thing, our bodies have different fat-burning hormones. And depending on your genetic makeup, you may be more likely to lose weight in your belly or hips, or thighs.
But that doesn’t mean you’re destined for a pear shape or a dad bod. According to a recent study in Nutrition & Metabolism, most of the differences are due to the fitness levels of men and women.
What kind of exercise is best for burning fat? The answer depends on whether you are a man or a woman.
If you are a man, you should focus on weight-bearing exercises that increase lean muscle mass, such as weight training, stair climbing, or jogging.
If you are a woman, cardiovascular exercises should be at the center of your workout routine. Cardiovascular exercises can include running, biking, tennis, or swimming.
They will not only help build lean muscle mass but will also boost your metabolism rate.
The exercises can be done in a fitness gym or by running, swimming, pedaling, or walking, or you can do them very easily in the privacy of your home.
I recommend the following types of home exercise programs (no equipment needed), created by me, which I have selected for you by category, and are designed to help you lose weight and fat, and shape a harmonious and toned body:
• H.I.I.T Workout: HERE
• 10 Tabata Workouts: HERE
Be sure to do 10-15 minutes, 3 times a week, and gradually increase the intensity, duration, and frequency as you adapt to the effort.
4. Losing Body Fat Through Proper Supplementation
To lose weight, you need to eat properly and add supplements into your routine so that your body will continue burning fat as energy even when you are not exercising.
The key here is that if you want to keep burning fat as energy, then what you eat matters! You need a well-balanced diet that contains all the essential nutrients for your body.
The biggest mistake people make when buying supplements is not doing proper research before beginning a regimen (there is a lot of misinformation out there about what supplements to take and even how much you should take), which can lead to dangerous consequences or wasted money spent on things that don’t work.
It’s also important to remember that everyone’s body reacts differently to different products, so what might work for one person might not work for another.
In general, it’s best to stick to natural supplements as often as possible, but not all supplements are created equal.
To get started on supplementing your diet, I recommend getting a multivitamin or a vitamin C supplement with no added sugar or artificial sweeteners, since both of these things have been shown to increase the amount of body fat your body holds on to.
Next, I’d recommend getting a fish oil supplement because studies have shown that fish oil helps with weight loss by suppressing appetite and increasing metabolism.
2 thermogenic supplements: green tea extract and yerba mate, have been shown to help burn fat at a faster rate than normal through thermogenesis (increased body temperature) and lipolysis (fat breakdown).
13 Tips That Guarantee You Get Rid of Belly Fat
Although removing adipose tissue can be difficult, there are a few things you can do to reduce excess body fat.
Here are the 13 most effective tips that will get rid of guaranteed body fat:
1. Consume sufficient soluble fiber
2. Eat fatty fish 3 times/week
3. Avoid foods that contain trans fats
4. Adopt a high protein diet
5. Reduce the intake of refined carbohydrates
6. Don’t eat a lot of sugary foods
7. Stop drinking fruit juices
8. Avoid alcohol
9. Do cardio workouts
10. Do resistance training (lift weights)
11. Reduce stress levels
12. Sleep a lot and qualitatively
13. Track your food intake and physical effort
Usually, men can lose body fat faster than women due to different hormones and the fact that they have higher lean tissue losses during the initial weight loss compared to women.
In general, men have a higher metabolic rate compared to women, which is advantageous when trying to lose body fat.
However, in the long run, men and women tend to be equal in terms of weight loss. Men will initially lose body fat in the middle area, which can be very visible.
Women, on the other hand, tend to gradually lose weight and body fat everywhere compared to a specific place on the body. Women usually have a pear-shaped distribution of fat, which is considered healthier than the apple-shaped distribution of body fat, which men usually have.
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