Weight Loss for Women: 5 tips females can follow to lose extra kilos

This is heartbreaking news for the women out there. Yes, that is true that men tend to lose fats and weight easily in comparison to women, especially belly fat in the midsection, as per the University of North Carolina. For women, it is tougher and requires a different approach than men when it comes to weight loss, however, it is not impossible and very much achievable with the help of a few lifestyle changes. So, if you are thinking about why weight loss is harder for women, then let me explain. Women face more struggles in weight loss than men because of a few reasons such as hormones and body composition among others. The presence of sex hormones i.e. estrogen and progesterone makes women prone to strong food cravings than guys. And the presence of another sex hormone testosterone is lesser in women than men and this particular hormone same contributes to fat loss and muscle building.

Also, many do not know that as women age, weight also keeps adding, unfortunately. As per studies, women in 40s and 50s gain around a pound every year. The drop in estrogen levels during the 40s and 50s or the years of perimenopause also contributes to weight gain. Women tend to get more fat around the belly region than they have during their younger days. Also, as we get old we hardly are active and this means few calories are burned all day. And also, we naturally start to lose muscles due to changes in our body which further drops the calorie-burn rate as our metabolism is down more.

Weight loss tips for women.

One of the weight loss tips for women is a calorie deficit. Yes, eating fewer calories than you expend is the trick. In this state, our body uses fat as main source of energy and will spend all the fat deposits. The deficit of around 1000 calories a day will help you to lose around two pounds a week. One can use a calorie calculator to understand the intake. Instead of having junk and processed food, one should have grilled, steamed and roasted food items, opt for whole fruits, veggies, whole grains and choose water over soda among others. Also, make sure you control mindless snacking and practice portion control. When hungry opt for healthy snacks.

The next hack is the inclusion of protein in your diet.

While a balanced diet that includes will help you to reach your weight loss goal, focus on protein will help you more. According to Precision Nutrition, many women fall short in protein intake and if you are too having this issue then make sure you up your intake of protein as protein helps to cut off extra pounds.  How? Protein takes more energy to breakdown than carbs and fats and it boosts metabolism which in turn leads to burning of calories. This is not all, protein also helps to build muscle and muscles also helps to boost metabolism. Have 1.2- 1.6 grams of protein per KG of your body weight and soon you will see the results. Some of the best sources of protein are salmon, turkey, chicken, lean beef, eggs, dairy, nuts, seeds and lentils.

Exercising on a regular basis is the best tip

HIIT and cardio exercises will help you to torch down calories fast. So, jogging, treadmill session, cycling, dance workout will help you to lose weight. Also, aside from these forms of training, resistance workout will also help you to get a toned and fit physique. Those who think weights will make you bulky then you are wrong, as women don't have enough testosterone to get muscles like men. Lifting weight will help you get ideal posture, arms, core and lower body. As per 2017 study which was published in Frontiers in Human Neuroscience, women tend to biochemically be drawn to higher-calorie foods as compared to men. 

Bottom line

Women might take a little longer to reach their weight loss goals, however, by following the above-mentioned tips and tricks, one can easily achieve the same.