SARAH DI LORENZO: Why men lose weight faster than women — hormones, muscle and metabolism explained

Have you ever noticed that men seem to lose weight faster and easier than women?

It’s frustrating for many women to watch, especially partners. In my clinic, I warn couples to prepare for this so that women do not feel disheartened, frustrated and give up.

So why is this the case? The evidence is clear and it is all about different biological, metabolic and behavioural factors.

First up, there’s body composition and muscle mass. Men naturally have more lean muscle mass and less body fat because of their higher levels of testosterone. Muscle is active tissue that burns calories, so men tend to have a higher metabolism.

Even with similar BMIs (body mass index), men will still have more muscle, meaning men burn more energy when in caloric deficit.

Even the resting metabolic rate is higher for men — they need more calories just to maintain the functions of the body.

With the same caloric intake, men will have a larger calorie deficit resulting in more weight loss.

Women also have more subcutaneous (under the skin) fat that resists breakdown and in fertile women the body holds onto the fat for reproductive health.

Hormones dictate where and how fat is stored. Men produce more testosterone that helps burn fat and increases muscle growth while women have oestrogen which promotes fat storage — and that’s around hips, thighs and buttocks. This is why women can often struggle to slim down.

When women’s body fat gets too low it impacts their fertility, hormones and menstrual cycle because their bodies are trying to protect reproductive health. Men can lose weight without any impact on their ability to reproduce.

The first place a man will lose weight is visceral fat or intra-abdominal fat and for women it is subcutaneous. Visceral fat responds better to dietary changes and results in health improvements, so for men when they are losing weight, their health also improves.

And then there are social factors and behavioural differences. For exercise, men will tend to focus on building muscle and performance. Women are influenced by societal pressures and most just want to be “skinny”. Statistically women are more inclined to join weight loss programs and attempt different diets many times. Men usually have a more basic strategy — cut out certain foods and/or increase exercise.

This all makes men see faster weight loss results, especially in the first few weeks but women should know that they actually tend to catch up over time.

Which brings us to the all-important motivation levels.

In many cases men have a reason such as a health issue but for women it is more likely to be self-esteem and social reasons.

Men tend to be more adherent to dieting, especially higher-protein or lower-carbohydrate plans, which are perfect for fast weight loss. But women’s cyclical hormonal fluctuations due to menstrual cycles can affect appetite and cravings, making weight loss a roller coaster.

Both genders face challenges with weight loss maintenance over time. Hormonal, social, and psychological factors often mean women need to put in more effort to get the same results.

No matter what age or gender, maintaining a healthy weight relies on the person and approach.

Don’t despair — men may see quick results in the beginning but women can still achieve the same results, it just takes longer.