Weight Loss Tips for Women

How does weight loss differ for women

When using a matching calorie-cut diet on its own, men will lose more body fat than women. This is because men generally have a higher volume of lean muscle and lower volume of body fat than women dictated by sex hormones. This lean muscle-to-fat ratio means men will burn calories faster and, in the short term, this translates to a higher rate of weight loss. Generally, however, the weight loss levels out with time, following the same regime. 

The hormonal differences between men and women are also likely to have an impact on the way that weight is gained and lost. For example, women might choose to eat differently at different stages in their menstrual cycles to offset the physical impacts and optimise their dieting results, such as increasing iron intake during menstruation and consuming more omega-3 to reduce inflammation and increase the ability to exercise consistently.

Diet tips for women

While the standard for a healthy diet is the same regardless of gender, i.e. balanced with a focus on fruits, vegetables, whole foods, high in protein and low in fat, it’s important to focus on key areas to optimise your weight loss results.

1. Drink lots of water

Drinking water might not help you lose weight on its own but being properly hydrated plays a key role in keeping your body healthy, hydrated, and ready to work to your advantage. Without the right amount of fluids, our body can’t function at its best. 

Try and drink at least 2.5 litres of water each day

2. Increase your protein

Women require an average of at least 45g of protein each day. If you are trying to lose weight, upping this quantity could have a positive impact on your weight loss. Protein helps elevate the metabolism and can boost the amount of calories you burn each day. 

On average, adults should be consuming 0.8-2g of protein per kilogram of body weight. When planning protein consumption, you can calculate the minimum and maximum amounts of protein suitable for you by timing these values by your body weight. 

For example, if you weigh 75kg, the minimum recommended intake of protein each day would be 60g while the maximum recommended intake of 150g. It is not recommended you consume over 200g of protein. Side effects of overconsumption of protein can include gastrointestinal discomfort, nausea, headache and diarrhoea.

3. Look closer at your vitamins and minerals

Women have different vitamin and mineral requirements than men. Optimising your intake of these through your diet and via supplements will put your body in a better position to lose weight effectively by improving your digestive function and energy levels.

If you are a peri- or postmenopausal woman, you might want to consider investigating a diet that optimises vitamins and nutrients like iron, vitamins E, A, D, and B-12, or taking supplements to ensure you increase your intake effectively. For example, vitamin E helps to reduce stress in the body. Stress can be a significant contributor to weight gain, so supplementing vitamin E or enriching your diet with vitamin E-dense foods such as almonds, peanuts, spinach and shellfish can help to limit stress levels and prevent unwanted weight gain.

Exercise tips for women

1. Short bursts but often

If you were not regularly exercising before, getting into a regular routine can feel difficult and long workout sessions can be discouraging. A great way to get started with a new exercise regime is to break it down into smaller, more manageable intervals. Rather than trying to exercise for an hour straight and burning out, break that session into three 20 minute sessions instead. You get the same benefits and as you get fitter and adjust you can increase the time you spend on each session to elevate the benefits. 

2. Try resistance training

Resistance training includes exercise such as weight lifting (both with free weights or with gym machines) and body weight exercises (calisthenics). These types of exercise are great for building muscles and stamina, and can increase your bone density with time too. 

This type of exercise is great for anyone wanting to lose weight as it encourages higher calorie burning while at rest.

3. Incidental exercise

One of the most important types of exercise to integrate into a weight loss routine and a healthy lifestyle in general is incidental exercise. This type of exercise is the kind we do without really meaning to; walking to the shops, going up and down the stairs, reaching for high shelves, playing with our pets. This kind of exercise is just as important as dedicated intentional exercise sessions, especially when so many people work sedentary jobs that require long periods of seated work.

4. Improve your sleep hygiene

Sleep hygiene refers to the quality of your sleep related behaviours and sleeping environment. Getting enough good quality sleep can significantly improve weight loss results, so mastering sleep hygiene is essential for women looking to lose weight. 

Improving sleep hygiene can include not using your bed space or bedroom for any activity other than sleeping, reducing screen time in the lead up to sleeping, and trying to eat around three hours before you go to bed so you have time to digest. 

All these behaviours can help you to fall asleep easier, get a higher quality of sleep, and sleep for longer. Being well rested and sticking to this routine could boost your weight loss results.

Weight loss medication to support your journey

All of these habits and tricks can have a real impact on weight loss results for women looking to make lifestyle changes, however weight loss can be a long and difficult process with slow results. 

If you meet the criteria, you could receive a prescription for a weight loss medication to support you alongside lifestyle changes. If you have a BMI of 35 or over, or 30 and over as well as an existing health condition relating to obesity, a doctor might recommend you for one of these treatments. Get started with a consultation from Pharmacy2U. Our licensed doctors will assess your case and recommend you a suitable weight loss plan, which might include a dedicated weight loss treatment such as Wegovy, Saxenda, or Orlistat.