Written By Sheila Johnson
If you want to shed pounds, you aren’t alone. A whopping 84% of U.S. women report that they’d like to lose weight. Even more troubling, 39% of women surveyed say that concerns about their weight and dietary habits interfere with their happiness. If you stress about what you eat or the numbers on the scale, it’s time to make a change.
Andrew Walsh is dedicated to helping people get fit and happy with tailor-made training techniques that really work. The key to any weight loss plan is personalization. Women in particular may struggle with healthy weight management because most tips don’t take into account the unique needs of a female body.
The below guide explains who men and women lose weight differently and provides budget-friendly tips for weight management that are specific to women.
Understand the differences between how women versus men lose weight.
The male and female bodies differ in many ways. Men naturally have a faster metabolism, for example, and have more muscle mass. Women tend to have a higher body-fat percentage than men overall. According to Health grades, for a woman, a healthy body fat range is 20 to 25%. For men, it’s 10 to 15%.
Additionally, men and women gain weight differently. The stomach is a key target area for men, while women tend to also store fat in their thighs, butt, and arms. When it comes to losing weight, males and females thus tend to have different priority areas. Guys might be all about abs, for example, while girls might be focused on their thighs.
Hormones are another factor in how men and women lose weight differently. Men have higher concentrations of testosterone, while women have higher concentrations of estrogen. Estrogen is meant to help women retain fat reserves to support healthy reproduction and child-bearing. From a biological standpoint, women have a tougher time shedding pounds.
Reframe your mentality about why healthy weight matters.
Changing your mindset about weight loss is the first step in achieving your goals. Maybe you’ve been motivated by fantasies about the ultimate bikini body, or perhaps you’re driven by a desire to show superiority over others — what psychologists call “vindictive triumph.”
Weight loss isn’t just about aesthetics, however. An appropriate, healthy weight is critical to good health. Obesity is a risk factor for developing diabetes, hypertension, cardiovascular disease, and certain cancers. Reframe your mentality about weight loss and recognize that healthy habits like exercising and eating right aren’t punishments but a form of self-care.
Create a personalized weight loss plan that’s uniquely suited to your needs.
There are two main factors to consider when designing your weight loss plan — diet and exercise. When it comes to diet, aim for a balance of whole grains, lean proteins, low-fat dairy, and fresh fruits and vegetables. The Department of Agriculture’s My Plate guide can help you determine healthy portion sizes. It’s a free resource.
When it comes to exercise, the key to success is finding a physical activity that you actually enjoy. Don’t take spinning classes if you hate cycling. Instead, opt for yoga, Zumba, or jumping rope. There are many alternatives to choose from. Check out free fitness apps to guide your training or use a cost-efficient online trainer to get customized workouts.
To stay motivated, consider working out with a friend. Studies show that people train harder in groups and this is like having your very own cheerleader, for free. You can also invest in new workout clothes to get inspired. Save on cute athletic gear from major retailers by searching for online deals, like an Old Navy promo code.
Losing weight doesn’t have to be a struggle. Often, the key to success is simply to change your approach, both mentally and physically. The above guide provides some tips to get you started and offers affordable resources you can use on your fitness journey. Contact Andrew for help in getting started.
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