Why is it harder for women to lose weight?

3 mins to read

Women face some unique challenges on the path to weight loss. Andrew Cate looks at three of the main factors influencing the female body shape and offers some tips to help minimise their impact.

Womens health

There are a number of reasons why it may be harder for women to lose weight compared to men, including differences in body composition, hormone balance and brain chemistry.

Body composition

Body composition is a measure of the amount of muscle your body carries compared to fat, and it is often expressed as percentage of body fat. A women’s natural body composition typically contains less muscle mass than a man's.

One guide is that a man should aim for around 12-20 percent body fat, yet the level of body fat recommended for a healthy woman is between 16 and 30 percent.

This is due in part to the extra body fat women have stored for childbirth and breastfeeding. Body fat is less metabolically active than muscle, meaning women will burn off fewer kilojoules during exercise, and even while sleeping.

Lifestyle solutions

There are some strategies you can employ to boost your metabolic rate and build muscle tissue (density, not size). These strategies include:

Always eat a healthy breakfast
Avoid crash dieting or skipping meals
Participate in regular physical activity that increases your heart rate for at least 30 minutes on four or more days each week.
Include interval training as part of your aerobic conditioning at least 2-3 days each week.
Perform resistance training exercises (weights) that strengthen the body’s major muscle groups on two or more days each week.

Hormone balance

Oestrogen is the dominant female hormone, and it is involved in female reproduction. Oestrogen also assists in the control of fluid and electrolyte balance, ant it may be involved in the bloating many women feel in the week leading up to their period.

Women also have less of the metabolism-boosting dominant male hormone testosterone which helps to protect and build muscle tissue.

Oestrogen helps promote heart health in women during the childbearing years by keeping fat away from the tummy. However, as oestrogen levels decline with age, women begin to store more fat in the abdominal area, as seen in older women whose pear shape gradually turns into an apple shape.

Lifestyle solutions

While women have a lower level of the metabolism-boosting hormone testosterone, there are strategies that can be used to promote or inhibit other hormones which will ultimately assist in weight control.

Insulin – Insulin triggers the storage of glucose. Insulin and its effect on your blood sugar levels will also impact on your food cravings and hunger levels. You can minimize its release by consuming a low glycaemic index diet, managing your portion sizes, and participating in regular physical activity.
Cortisol – Cortisol is a stress hormone that stimulates your appetite, and increases the production of glucose which can then be converted and stored as fat. You can inhibit its release by managing your stress, getting enough sleep and consuming a low glycaemic index diet.
Glucagon – Glucagon has the opposite effect of insulin, stimulating the release of stored glucose and fat. Glucagon is secreted in response to the glucose-lowering effects of exercise, especially when you exercise before breakfast.
Human growth hormone (HGH) – HGH promotes the growth of muscle tissue and helps to break down and oxidise stored fats. While you can’t change the fact that ageing inhibits the body’s release of HGH, there are other factors within your control such as getting enough sleep, eating enough protein, and performing resistance training.

Brain chemistry

Women may have different brain chemistry to men, resulting in a stronger emotional bond to food. A small study scanned the brains of both men and women who didn’t eat for 17 hours. The subjects were then presented with their favourite foods, but were asked to think about something else for 40 minutes (sounds cruel I know).

During the 40 minutes, the men successfully suppressed their conscious desire to eat. However women continued experiencing emotional cravings even if their hunger had subsided.

According to the researchers, these findings in women are consistent with behavioral studies showing significantly higher scores in a tendency to overeat when presented with palatable food, or when under emotional stress.

Lifestyle solutions

Women may have to work a little harder at managing their emotional health to keep their eating under control. Some useful strategies to help do this include:

Identify relaxation techniques to help manage and relieve stress
Identify non-food related rewards to help you cope with stress
Use a food diary to help monitor your food intake
Plan your meals in advance and shop to a list, keeping comfort foods out of the house.
Spend time with friends who boost your self-esteem and support your healthy lifestyle
Learn to savour small portions of your favourite treats

References available on request