Why Is It Harder for Women to Lose Weight? We Take a Closer Scientific Look

It’s frustrating when you’re following a reliable weight loss plan – eating healthy, exercising regularly and making other key lifestyle changes – yet still not seeing the progress you’d like. Unfortunately, it can be harder for women to lose weight than it is for men due to several factors. 

From hormonal fluctuations and slower metabolic rates to differences in muscle mass and fat storage, women face certain biological challenges that can make weight loss more difficult.  

The good news is, understanding these factors can help you work with your body to manage weight loss obstacles.  

At Chapel Hill OBGYN, we want to support you in taking a proactive approach to your health and well-being. We provide guidance on nutrition and exercise to help you live the healthiest life possible, whether you’re in your reproductive years or entering menopause. We encourage you to schedule an appointment today.

Why is it Harder for Women to Lose Weight?

Weight loss is more difficult for women due to specific biological factors like those we mentioned briefly above: 

• Hormonal fluctuations from life stages like menstruation, pregnancy and menopause
• Naturally lower metabolic rates 
• Higher body fat percentage 
• Less muscle mass

However, it’s important to keep in mind that each person is different, with their own unique set of health circumstances and conditions, so not everything we discuss here will apply to every woman. 

We encourage you to speak with us about your specific situation and medical history if you’re concerned that your weight loss approach isn’t as effective as it should be. 

We’ll go into more detail about physiological and other factors that complicate women’s weight loss efforts in the next section.  

What Factors Can Impact a Woman’s Weight Loss Progress?

A variety of circumstances can influence your weight loss journey. Each woman is different, so this isn’t a one-size-fits-all list of complicating factors. Some may affect your weight loss success, and some may not.

With that in mind, here are some factors that may impact your weight loss progress:

Hormonal fluctuations

Estrogen and progesterone can influence hunger and cravings throughout your menstrual cycle and increase your appetite during the final phase of your cycle. You may also experience fluid retention and bloating during your menstrual cycle.

Estrogen and progesterone can also impact fat storage and distribution around the hips and thighs during the reproductive years. 

Hormonal imbalances, including polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, and Hashimoto’s disease can also make weight loss more difficult because of their influence on metabolism, appetite and fat distribution.  

Though menopause has been linked to an increase in abdominal fat due to hormonal changes, the primary reason for total weight gain is the aging process that occurs alongside menopause. 

Metabolism

Women typically have a lower Basal Metabolic Rate (BMR) than men because they have less muscle mass. Muscle mass affects the level of daily calories burned, as a higher percentage of muscle mass burns more calories at rest. 

A decline in metabolism and muscle mass also occurs as we get older, leading to weight gain. 

Higher body fat percentage

Women typically have a higher body fat percentage than men due to evolutionary and biological factors.

For example, women’s bodies evolved to store fat more efficiently as a reproductive advantage. Women also tend to have more subcutaneous (under-the-skin) fat and less visceral (around the organs) fat, a beneficial distribution that helps regulate body temperature and protect vital organs. 

Hormonal differences also play a role. Estrogen and testosterone produce variations in metabolism and fat storage. The female hormone estrogen promotes fat storage, while the male hormone testosterone supports fat burning.

Less muscle mass

Women have less muscle mass than men, which affects metabolism. Muscle mass also decreases with age, as previously mentioned, which can lead to weight gain if you don’t modify the amount of calories you consume or increase your level of physical activity. 

Other complicating factors for women trying to lose weight may include:

• Menopausal symptoms like poor quality sleep and low mood, which can make it more challenging to exercise and maintain a healthy diet 
• Pregnancy weight that doesn’t always go away after the birth of your baby
• Caring for an infant, which makes it difficult to find time for exercise and quality sleep, are two essential factors in weight loss 
• Time constraints due to other caregiving roles, leaving less time for healthy meal prep or regular exercise
• Negative influence of diet culture on body image, leading to restriction and chronic dieting, which slows metabolism 
• Higher incidence of emotional eating and stress-related weight gain

How Can Women Overcome Weight Loss Obstacles?

While complicating factors particular to women can make weight loss more challenging, there are steps you can take to help manage these obstacles.

These recommendations may help:

• Start strength training. Strength training, including resistance and weight training, can help build muscle mass, which increases metabolic rate and burns more calories, even at rest. Recommendations for how often to train will vary depending on your specific goals, but 2-3 times a week for 20 to 30 minutes per session is a good place to start. 
• Eat a diet rich in essential nutrients for women. Hormonal fluctuations can influence metabolism, appetite, and energy. Nutrition tailored to female physiology, including nutrients such as iron, calcium, Vitamin D and folic acid, supports hormonal balance and energy levels. This can make it easier to work out and lose weight. 
• Set realistic goals. It’s important to be patient with yourself and focus on your long-term goals. Your progress may be slower than that of your male counterparts, but remember, healthy weight loss is gradual. Losing weight quickly is unsustainable and may lead to regaining weight. Weight loss at the rate of about one to two pounds per week is more likely to help you manage your weight in the long term. 
• Incorporate lifestyle changes that support healthy weight loss. In addition to eating a healthy diet, getting the appropriate amount of physical activity and staying focused on the long game, it’s also essential to prioritize sleep and manage stress. Getting enough quality sleep helps regulate appetite hormones and boost metabolism, while managing stress helps prevent emotional eating. 

6 Weight Loss Tips for Women

Healthy, sustainable weight loss is never quick and easy, as much as we might wish otherwise. Incorporating the recommendations above will help you get started. 

Here are a few additional tips that may help with your weight loss journey:

1. Drink plenty of water, which can help suppress appetite and boost metabolism.
2. Track your calories, diet, exercise and weight in a journal and review your progress throughout the process. This will help you stay on track and make changes as needed.
3. Practice mindful eating, which involves slowing down and savoring your meals. This can help reduce overeating.
4. Make a list of reasons why weight loss is important to you and review it regularly to stay inspired. 
5. Seek support and guidance from a registered dietitian, healthcare provider, support group or friends and family.  
6. In addition to the strength training mentioned above, find other activities you enjoy, such as walking, cycling, swimming or dancing. This will mix things up and keep exercise fun, so you’ll stay motivated to keep doing it.

Keep in mind that it’s normal to have setbacks as you progress on your journey. If you practice the tips and recommendations we’ve outlined in this article, stick to your plan, and get the support of your healthcare team, you’ll have a good shot at success. 

At Chapel Hill OBGYN, We Want to Support You in Taking a Proactive Approach to Your Health

If you’ve made sustainable lifestyle changes and tried the recommendations in this article and you still aren’t seeing the results you’d like, we encourage you to reach out to us. We can guide you with a science-based, individualized approach to your weight loss efforts.

It’s especially important to consult with a healthcare provider before adopting a diet or exercise routine if you have underlying health conditions or you’re taking medications. 

Whether you’re in your reproductive years or entering menopause, we want to help you live the healthiest life possible. We encourage you to schedule an appointment today.