Women and weight loss

FOUR WAYS FOR WOMEN TO MAXIMIZE FAT LOSS & MUSCLE GROWTH

Body composition changes are much harder for women than for men. 

The injustice largely boils down to biological factors:

1- Women are smaller than men and therefore typically require LESS calories to maintain their weight.

2- Women typically carry less muscle mass and therefore tend to have slower metabolisms (burn less calories) 

3- Differences in hormonal makeup. For example, women have 15-20x LESS testosterone than men. Testosterone helps promote the growth of muscle and the loss of fat. And women have higher levels of estrogen and progesterone, which contribute to food cravings. This can make adhering to a caloric deficit harder. 

4- Thyroid abnormalities are more common in women and thyroid hormone levels play a crucial role in regulating weight and metabolism.

But just because biology isn't necessarily on our side doesn't make physique change impossible.You can start setting yourself up for success by:

1- LIFTING weight. Building muscle elevates your metabolism which makes fat loss easier. And lifting heavy weights, particularly compound exercises can temporarily cause an increase in your testosterone and growth hormone levels, which optimizes your muscle-building AND fat burning potential.

2-Consuming adequate protein. You can't build muscle or lose fat without adequate protein. As a general rule, between 20-30g at each meal can help build muscle, increase metabolism and make weight loss easier.

3-Build a healthy relationship with food. Women tend to be much more emotional about food and their weight than men. This is why- particularly in my women's-only Beyond Strong coaching program- we focus not just on nutrition and training but also on building a positive relationship with food and a healthy self image. 

4- Get tested. It's important for women to get their hormones tested. I cannot emphasize this enough. Body composition is largely driven by hormones. Bloodwork can help you determine if your weight-loss struggle is impacted by a hormonal imbalance or insufficiency. And if something is off, you can then address it appropriately through a doctor or a trained health coach. 

thanks Allifitness.com