You’re not imagining it: There really are differences between the way men and women diet, lose weight and respond to exercise.
Some of the differences stem from biology; other differences are behavioral. But though many of these seem to give men a head start, they shouldn’t be taken to imply that guys have it easy. No matter who you are or where you’re starting, the road to your ideal weight is difficult at best, and confusing for most.
But the information that researchers are unearthing about the differences in the way that men and women lose weight inspires hope that the next generation of weight-loss advice will be more tailored and effective than the generic tips that have gotten Americans no closer to sliding into their dream jeans. Although experts have long insisted that losing weight is simply a matter of burning more calories than you consume, they now say that it’s much more complicated than that.
First, there is the matter of muscles and metabolism. Men tend to have more muscle than women, and because muscle burns more calories than fat, men tend to have a faster metabolism, too — anywhere between 3 to 10 percent higher than women, studies have shown.
Then, there’s biochemistry. In women, ghrelin — the “I’m hungry” hormone — spikes after a workout, while leptin — which tells the brain ‘I’m full!’ — plummets, according to a 2009 study in the American Journal of Physiology — Regulatory, Integral and Comparable Physiology. Not so in men.
Researchers speculate that this is basically a Darwinian issue, in that it’s the female body’s natural way of fighting energy deficits in order to preserve fertility and perpetuate the species.
Weight-loss advice for men and women
These steps can help you overcome your weight-loss obstacles, regardless of your sex.
o Start strength training. Muscle burns more calories than fat, even when at rest. To maintain your strength, do a strength-training routine twice a week — three times per week if you want to improve your strength, says personal trainer and registered dietitian Jim White.
o Put tempting foods out of sight, out of mind. We naturally gravitate toward foods that are easiest to reach. So put candy on a high shelf or inside another bag behind something else so you’ll be less likely to go get it, says Cynthia Sass, co-author of “The Flat Belly Diet!” Put smarter choices, such as fresh fruit or popcorn, in bowls where they’re visible and within arm’s reach. Keep a water bottle with you so you won’t have to rummage through the fridge or walk to a vending area to get a drink.
o Keep a journal. Most of us overestimate how active we are and underestimate how much we eat, Sass says. Studies have shown that keeping a food diary can double your weight loss. Writing everything down, even for a short period of time, is the best way to stay mindful of what, how much and also why you’re eating.
o Personalize your portions. If you’re a woman eating with a man, customize your portions to suit your body’s needs, says Sass. That might mean more veggies and smaller servings of protein and foods with starch and fat. For example, on burrito night, skip the tortilla in favor of a bed of greens, and stick to a piece of lean protein the size of a smartphone, a small scoop of a healthful starch such as brown rice and a dollop of guacamole.
o Halt bad eating habits. Before you cave to the crave, hit the pause button, recommends Pamela Peeke, author of the best-seller “The Hunger Fix: The Three Stage Detox and Recovery Plan for Overeating and Food Addiction.” Ask yourself: “Am I hungry? Angry? Anxious? Lonely? Tired?” Get in touch with your emotions and ask, “Am I’m emotional right now? Am I about to knee-jerk into overeating?”
o Sleep. Ideally, get seven to eight hours of sleep each night, no less than six. Compromising sleep will cause your appetite and hunger hormones to get out of whack and prompt you to overeat.
o Meditate. Do some form of introspective activity each day to stay in touch with feelings and adjust to stresses, Peeke says.
o Plan ahead. Always pack your own “safe” and tasty foods when you’re away from home so you’re not prone to eating unhealthful foods — or oversized portions — because that’s all that’s available.
o Don’t get too hungry. Eat every three to four hours. If you’re too hungry, you’re more likely to cave to cues and triggers that cause you to overeat, Peeke says.
o Go vertical. Avoid staying sedentary all day long, Peeke says. Walk, stand and move around as much as possible to increase the secretion of mood modulator hormones such as serotonin, endorphins and dopamine. Simple moderate-intensity activities such as walking will help rein in appetite and help you stay energized.
