Find out why men and women need a different approach to losing weight and how to properly organize this process. The differences between male and female weight loss are predetermined not only by gender, but also by the type of physique. Today we will cover this issue in as much detail as possible and immediately say that it is easier for men to deal with excess weight. However, women with a "rectangle" or "triangle" body shape will also find it easier to lose weight. Let's find out how to make the most of your weight loss progress.
What are the main differences between male and female weight loss?
Fatty cellular structures of the male body react to a decrease in the energy value of the diet in a slightly different way. By and large, men just need to switch to a low-calorie nutrition program, and the weight will start to go away. With women, the situation is different and if a similar diet has brought positive results, then there is a high probability of returning the previous weight. Moreover, most often girls in a similar situation gain more than they were before losing weight.
This fact is associated with the unique structure of female adipose tissues and girls lose muscle mass much faster, since the concentration of testosterone in their body is low. The main advantage of the stronger sex is just the muscles. Firstly, there are much more of them, and secondly, they are more stable.
On average, the male body contains 20-40 percent more muscles than the female. As you know, muscle tissue contains mitochondria, which are able to burn calories, getting water and heat from them. As a result, the more muscle mass a person has, the more actively energy is burned at rest.
In the male and female bodies there are the same number of adipocytes and this is the only common feature, and then there are only differences between male and female weight loss. Male and female adipose cells have different mechanisms of work. You probably already understood that more enzymes are synthesized in the girls' bodies that activate the process of lipogenesis.
In addition, female adipocytes are large, and all this contributes to the rapid accumulation of fat. In other words, nature has equipped the female body with more efficient mechanisms for creating fat stores. In turn, men can lose weight quickly and effectively. It is quite obvious that these differences between male and female weight loss did not appear by chance.
Agree, nature will not create anything just like that. Many have probably already understood that fat reserves in the female body are necessary for normal reproductive function. If a woman does not have a sufficient supply of fat, then it will not be possible to bear a child. For the same reason, adipocytes of women do not want to quickly part with the accumulated reserves. Let's find out which women and why it is more difficult to lose weight.
The most problematic figures are the Hourglass and Pyramid. In these types of female physique, adipose tissues located on the thighs and buttocks are most active. This suggests that excess energy will be sent to these areas and stored as fat. This process is very easy, but it is extremely difficult to utilize fatty acids. Let's turn to our knowledge of cellulite.
It is difficult to get rid of the "orange peel" just because a large amount of fatty tissue makes it difficult for lymph to drain. In addition, cellulite appears due to impaired functioning of the capillaries. Since in such a situation, blood flow is difficult, but edemas appear on the tissues.
This process is on the rise - mucopolysaccharides break out of the blood capillaries into the intercellular space and retain the intercellular fluid. At the same time, the process of utilization of fatty acids slows down in adipose cellular structures. This leads to an increase in the size of adipose tissues, and the sensitivity of the beta receptors located in them is constantly decreasing.
The accumulated fluid compresses the veins, which leads to problems with the flow of lymph and blood. Surely you have already understood that in such conditions, the utilization of fatty acids becomes impossible. Among the main reasons for the increase in fat reserves in the lower body, it is necessary to note a passive lifestyle, eating a large amount of high-calorie foods, impaired blood flow in the lower extremities, as well as a shift in the balance between estrogen and progesterone towards the former.
Another major difference between male and female weight loss is the high concentration of estrogen in the body of girls. This hormone accelerates the synthesis of enzymes that activate lipogenesis. Until the moment a woman is of childbearing age, her body prepares for pregnancy. I would like to note that scientists distinguish the Mediterranean (southern) type of women. Their body contains more testosterone in comparison with the Slavic type. This fact suggests that southern women are less prone to fat accumulation.
How can women determine their natural estrogen levels?
There are several signs that any woman can use to determine her natural estrogen levels. The following signs indicate a high concentration of estradiol:
- The tendency to form fluids.
- Fibrous cystic mastopathy.
- Irregular or heavy periods.
- Cravings for sweets.
- The first symptoms of a decrease in the performance of the thyroid gland.
Estrogens are not only a stimulator of the synthesis of fat-accumulating enzymes, but also set the direction of this reaction - thighs with buttocks for the "pear" type. But the body type "apple" in the body has a sufficiently high concentration of fat-breaking enzymes, then it is easier for such women to lose weight. It should be noted here that a high level of estrogen significantly increases the risks of developing cancer of the breast and intestinal tract.
How to lose weight "Hourglass" and "Pyramids"?
Minimize the process of water retention in the body
First of all, it is necessary to strive to minimize the process of water retention in the lower body. To speed up the process of liquid disposal, you can use some means - hydrangea, horsetail, potassium and algae. Supplements containing guarana, mate and bioflavonoids are also suitable. To strengthen blood vessels, we recommend taking quercetin, vitamin C and rutin.
Reduce the concentration of estrogen
Use broccoli, saw palmetto extract, and African plum bark to reduce estrogen levels within a reasonable range. The last two remedies will slightly increase the concentration of testosterone. However, it is important here that you do not have an overestimated indicator of the content of the male hormone.
The indicator of the energy value of the diet should not fall below 1500 calories
Many women believe that the only effective way to fight excess weight is a dietary nutrition program. Moreover, the so-called highly reduced (daily calorie content is no more than 800 calories) and low-calorie (up to 1500 calories) are most often used.
However, they cannot bring the expected result, and now we will explain why. When adipocytes begin to "understand" that very little energy is being supplied to the body, they activate the synthesis of enzymes for lipogenesis. But fat-burning enzymes on this "celebration of life" are superfluous.
All this leads to the fact that already after seven or a little more days, the rate of metabolic processes drops sharply, and adipocytes are actively synthesizing fat. As soon as you complete your diet, adipose cells continue to function in the same mode for some time by inertia. The result is weight gain.
To effectively fight fat, you must reduce your dietary energy score gradually. Forget about fast weight loss, and focus on safe. Of course, there is a category of people who use strict diets all the time. You already understood that we are talking about representatives of show business. Not everyone knows that often famous Hollywood actresses can gain up to 20 or even 40 kilos during pregnancy.
This is due to the fact that they adhere to a strict nutrition program for a long time, the energy value of which is no more than 1000 calories. As soon as they start to eat more, then fat accumulates at an incredible rate. If we compare with ordinary people, consuming on average about two thousand calories, then after a rigid diet, the times in adipose tissue increase twice as fast.
Avoid long breaks between meals
Remember - the pause between meals should not exceed five hours. During this time period, food must be supplied to the body. It doesn't really matter what it will be. Your job is to keep your body from feeling hungry.
Do strength training
Most of the girls who visit fitness centers prefer to do cardio. This is certainly good, but remember what we talked about at the beginning of the article - the more muscles in the body, the easier it is to lose weight. Doing two or three strength training sessions throughout the week can significantly improve body composition.
You must understand that muscles will improve the appearance of the body, and even at rest, you will waste energy. Even during sleep, the body is forced to spend calories to maintain the muscles. There is another reason to start doing strength training. In women after 35 or 40 years, muscle dystrophy is possible. Very often, at this age, a woman is not full, but due to her low muscle mass, her appearance leaves much to be desired. The female body, in comparison with the male, is twice as active in assimilating carbohydrates and replenishing glycogen stores. Let's remind that the main places for "storage" of this substance are the liver and buttocks.
Note that there are not only differences between male and female weight loss, but also in the mechanism of development of muscular dystrophy. In men, at first, their legs are actively losing weight due to muscle loss, but this process is practically not compensated by fat. In the female body, dystrophy begins in the upper body and goes down lower and lower. This process is actively accompanied by the accumulation of fat mass instead of the lost muscle mass.
Sometimes girls see that their hips have become wider due to the fat and after that they begin to work with the iron, swinging only their legs. This approach is not effective and you have to work out the whole body. In addition, you can increase the intensity of cardio loads.
For more on nutrition for men and women to lose weight, see below:
