11 Weight Loss Tips for Women
One of the most common weight loss errors by people in the fitness industry is assuming that what "works for men works for women." But this just isn't true. Whilst some things are the same across the board, there are some hormonal differences that need to be taken into account. This article will detail them and others, so you can be sure to get on the right track for weight loss success!
1. Understand that weight loss is harder for you than men
Weight loss IS harder for you as a woman; such is a scientific fact!
Here is what women aren't largely told:
Here is what women aren't largely told:
- There's a difference in metabolism between you and men
- There's a difference in the ability to control appetite (courtesy of reproductive hormones)
- You experience more food cravings than men
Those three facts combined can make weight loss for women a bit of a nightmare!
But of course it's not for nothing; these are the side effects of shouldering the responsibility of bearing human life.
The other difficulty women face is at different stages of their menstrual cycle, their bodies ensure MORE calories are stored.
This is to ensure more body fat is accumulated; nutrients for a baby that may or not be conceived.
On face value it might sound like the end of the world for women, but the good news is it's not! There are ways we can manage it; keep reading!
2. Understand your menstrual cycle and how that affects your weight management
Let's take a close look at the four phases of your menstrual cycle (which for the majority of women is around 28 days).
The beginning of menstruation is known as day 1:
Days 1-4: Menstruation or early follicular phase
Days 5-11: Late follicular phase
Days 12-15: Periovulation
Days 16-28: The Luteal phase (When you eat more calories, more on that in a moment!)
Multiple hormones regulate your menstrual cycle, but to keep things simple, we'll zoom in on progesterone and estrogen.
Regarding estrogen, there are three types:
2. Estrone
3. Estriol
We know from research into animals that they eat LESS when ovulation starts, and when plasma estrogen levels reach their maximal limit.
And we know that they eat MORE following ovulation, when plasma progesterone is raised, and it seems the same is true for human beings.
3. Understand that estrogen is a fat loss ally
It certainly seems like higher estrogen means reduced energy intake, which leads scientists to declare that estrogens reduce appetite.
Take a look at the graph below, which shows estrogen peaking at day 11 of the menstrual cycle:
And this is the important part: this large review found that in 37 groups of women, 27 of them had a higher energy intake in the luteal phase in comparison to the follicular phase.
And this is the point: estrogen peaks in the late follicular phase as you can see, meaning estrogen helps you eat less.
But the luteal phase (when estrogen drops off) is when you can expect to eat more.
Which isn't as much of a surprise if you know it's coming!
4. Understand that you will eat more calories in the luteal phase
Whether you like it or not, you're consuming more calories here!
And you're perfectly normal and human for doing so.
Whilst it isn't always the case, it's a pretty strong blanket rule; research shows women can eat as much as 90-500 extra calories in the luteal phase.
So if you're wondering why you eat more at this stage of your cycle, you might now know more about why!
But this is where a lot of body transformation female plans fail: they don't account for this.
Considering most weight loss diets are set at a 500 calorie deficit, and that deficit might be getting swallowed up by extra food cravings and consumption in the luteal phase; you can see why women can spin their wheels on certain weight loss plans.
Now I must point out that women can burn more calories in the luteal phase --- between 89-279 -- but the fact is your calorie deficit might not be as large as you think.
And we're looking at two weeks here in the luteal phase; no insignificant amount of time! Stalling progress in this period can mean that only 50 per cent of the month counts towards weight loss.
This isn't encouraging if you're not aware of it, and doesn't exactly inspire a woman to keep dieting.
5. Understand that you will specifically crave higher calorie sweet foods in the luteal phase
This isn't spread enough as critical weight loss for women information, but it will make sense to so many of you.
For starters, when progesterone is elevated in the luteal phase, it's harder for women to burn fat.
This is because it negatively disturbs how fat is broken down in body fat tissue. And it gets worse: this is when a woman's desire for dietary fat increases, too.
And this is when losing weight becomes difficult; fat is the most nutrient dense macronutrient at 9 calories per gram.
And carbohydrates can get an extra run here too; research shows a woman's intake can increase in the luteal phase, but it doesn't always happen.
So women crave more fats and carbohydrates in the luteal phase; but it gets even more specific, too!
Research has discovered that women simply prefer sweeter tasting foods and smells during this stage.
So, if you're constantly reaching for sweet tasting foods in the luteal phase, science says you have an excuse!
Basically, you'll get hungrier in the luteal phase. And you're totally normal (and human!) for doing so.
So don't beat yourself up about it.
6. Understand that you'll crave more chocolate in the luteal phase
Yep, you read that right!
I'm hoping you're punching the air in acknowledgement that you now have scientific reasoning for wanting to eat a block of chocolate during this phase!
Research suggests that women tend to have a desire for chocolate more in the luteal phase, and can obviously more calories during this time.
And survey research reveals the same information.
Sure, we can put this down to the aforementioned research that finds women crave carbohydrates and fat more. But it seems like there's more to it ..
Studies show that chocolate has very specific qualities that might be desired by women in the luteal phase. I'm talking about its:
- Texture
- Aroma
- Sweetness
And I know there's been a fair bit of bad news in this article, but here's the good news that will give you an excuse for eating chocolate in the luteal phase: research suggests there doesn't seem to be any other substitute that can satisfy a woman's chocolate craving!
So any pretend sweets that anyone tries to dish up, just politely tell them "no", pull out your block of chocolate, and point them to this research!
Oh, and you want one more grand excuse?
A lady's preferences for sweet SMELLS are also increased in the luteal phase!
So, women not only crave more foods higher in carbohydrates and fat but their sense of smelling out nice tasting foods like chocolate is increased!
How are you meant to say no?!
I hope by this point this knowledge has solidified just how hard it is for you women to lose weight.
So don't compare yourselves to other men (or women at different stages of their cycle) when weight loss is your goal.
It's counterproductive and not a good strategy!
7. Ensure you plan for the luteal phase in your diet by adjusting your calories
I mentioned that women can eat an extra 90-500 extra calories in the luteal phase. So this is powerful information when it comes to dieting.
Let me say that the game is not over by and it doesn't mean you can't lose weight successfully. It just means we just need to account for it.
And we do that by adjusting our calories in the luteal phase.
We start by adding 300 calories. If it's not quite cutting it, we can go to 500 calories.
This means your chocolate and other cravings can all be part of your diet.
For example, 12-16 squares of milk chocolate yields around 400-530 calories, which might just be what you need. 9 squares gives you around 300 calories.
There might be some days where you require less, or even better, none at all.
But this means you'll be setting your calorie intake to roughly your total daily energy expenditure, which is the amount of calories you burn everyday.
This means you won't be losing weight, but won't be gaining it either.
It's a sure better strategy than just giving it to cravings without an understanding of how much you're eating and feeling like a failure because of it. By:
1. Understanding why you crave more calories in the luteal phase
2. Adjusting your calories to allow for it
3. Means you'll develop more self-compassion and go easier on yourself, which translates into a much smoother dieting experience, strategy, and thus result.
Further to this strategy, scientists add the following:
- Start with a calorie deficit on days 1-11 of your cycle when cravings shouldn't be as hard (and sticking to a nutrition plan is easier).
- Consider slightly increasing your carbohydrates and fats 5-8 days before menstruation begins to match your desire for extra calories (as opposed to failing to battle through your calorie deficit).
The amount of days in the luteal phase that cravings occur will vary from woman to woman. So, pay attention to yours and adjust accordingly.
8. Join a body transformation program that understands weight loss for women
Workout Meals 360 is a full-service fat loss workout plan for females (and males) looking to get into the shape of their lives.
Workout Meals understands how hard it is to have all your meals ready, know how many calories to eat per day, get everything right in the gym, and stay on track for weight loss.
This is why Workout Meals 360 was born; we give you a chef, a nutritionist and a personal trainer for constant support to ensure you get your best chance at weight loss success.
Time and time again we see people fall short because they don't have all the missing pieces; Workout meals 360 combats all of that, so you can just lose weight and get on with your life!
9. Make protein your best friend
Protein should be the macronutrient you consume the most of when dieting.
You need around 2 grams per kilogram of bodyweight per day for weight loss success.
Stick to leaner sources like chicken breast, lean steaks, kangaroo and others for the majority of your diet.
Here's five facts about protein you can't afford to forget:
1. It keeps you fuller than carbohydrates and fat
2. It has fewer calories than fat (and the same as carbohydrates)
3. You burn more calories eating protein (via thermogenesis) than fat or carbohydrates.
4. Research shows higher protein leads to better diet satisfaction
5. It helps you recover and preserve the muscle you've built.
10. Understand that you don't have to do cardio if you don't want to
Here's a common mistake lots of people make when fat loss is the goal: "Alright, weight loss starts tomorrow! I HATE running, but I'm going to start with 5 kilometres..."
Here's the good news: you don't have to do cardio if you don't want to!
Research shows that whether or not you create a calorie deficit from diet, or from diet AND exercise, the fat loss results are the same.
Read that sentence again.
So you can still eat less and lose weight without worrying so much about cardio.
Don't forget this either: weight training is superior for muscle growth and thus a stronger and more "toned" looking physique.
11. Understand you'll have setbacks, tough days...but hang in there!
Weight loss isn't always smooth sailing.
And for women, as we now know more about, it's everything but that.
As a woman, you'll have a harder time than men losing weight. But everyone is human (even wonder woman) and you're not to get discouraged.
You must remember that we all have bad days, fall off the wagon, eat too much pizza or donuts, and feel like we've failed.
But we haven't. It's just a normal set back that everyone faces. And you can always pick up again the next day.
Remember your small amount of treats daily within your macronutrient allowance, and cheat meals when you need them (but making sure you don't end up in a surplus).
Stick to a diet that you can adhere to long term. Because whilst the fat loss industry tries to tell you results come quickly, the truth is it's a long game.
Just like anything else worth doing.
So, there are 11 weight loss tips for women that you can put into practice as outlined, ensuring you get your best chance at succeeding with your weight loss goals!
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