A woman goes on a diet with her husband. Are they both motivated? Yes. Does each of them count calories faithfully? Yes. Nonetheless, men are more likely to lose excess weight in the process than women.
Why? Some experts say you blame it on your genes.
Dr Ula Abed Alwahab, an endocrinologist, said, “We hear this all the time, and it can be frustrating for women.” But unfortunately for women, Their genetic makeup can make weight loss more challenging. “
So what are the factors?
1. Metabolic Bruce. Usually, the women have more fats than men. This affects the basal metabolism and can also affect the number of calories your body burns during rest.
Dawn Noe, dietitian and certified diabetes educator at RD, LD and CDE, said, “The speed of your metabolism is determined in part by your muscle mass. Women naturally have less muscle and more fat than men.”
2. The consequences of pregnancy. After a woman is pregnant, her weight increases and so does her body fat. In addition, it is often difficult for new mothers to find time to exercise and fall asleep. And she needs both to lose excess weight.
However, breastfeeding at this stage helps to burn calories and reduce weight.
3. Menopause. Women also increase belly weight due to hormone loss and a slower metabolism during menopause. Some women were even given the name -meno-pot for their new bellies.
4. PCOS struggles. 5% to 10% of women suffer from polycystic ovary syndrome (PCOS). This is a disease characterized by hormonal imbalance, which makes weight loss more difficult and causes irregular periods.
Despite these challenges, there are still many ways to stop weight gain and succeed. These are three.
1. Includes resistance and strength training.
Increasing muscle mass helps both men and women promote metabolism. Having more muscle can burn calories even while sitting or resting.
You can maintain your muscles by doing 20 to 30 minutes of resistance training at least twice a week. This is especially important as we get older. (Your metabolism will naturally slow down and you will lose muscle as you get older.)
There are several ways to perform resistance training:
- Use the machine at the gym or at home.
- Use free weights or resistance bands.
- Participate in group fitness classes such as Pilates.
- Use push-ups, squats, and lunges to resist the body.
Women are sometimes reluctant to exercise with weights because they fear they will appear masculine. But this is a misunderstanding because women lack the testosterone that men have.
Noe encourages women to adjust to their weight. According to her, “Women should exercise with weights to build muscle.
Weight-bearing exercise is not only good for health but also trains the body. Since it can help you increase muscle mass, it burns more calories, which significantly reduces insulin resistance and helps prevent diabetes.
2. Find the diet that works best for you.
If both middle-aged men and women are interested in losing weight, then the calories that men need to lose weight are about 1500 calories per day (depending on height/weight/exercise level), but women’s calorie needs will be Noe say. Much less, usually around 1200 cards.
Of course, if they both exercise regularly, these calories can increase slightly. For women, maintaining long-term weight loss may mean eating less men.
3. Focus on long-term competition.
It is important to be patient. Studies have shown that if most weight loss programs persist, they should lose 5% to 10% of body weight within a year. She said, “If you don’t see the results, then contact your personal doctor because you need a different plan that is better for your lifestyle.”
Whether you are on a low-fat, low-carbohydrate diet or any other diet, make sure your diet is balanced and nutritious. Including lean proteins, healthy fats such as nuts, olive oil and avocado, limited simple carbohydrates (no sugar, white bread, sweet drinks) and a large number of vitamins and minerals in fruits and vegetables.
Other dietary recommendations for women over 50 include maintaining adequate calcium and vitamin D through food or supplements.
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