What is the story about?
For decades, the weight loss industry has sold one formula: eat less, move more, lose weight. Your mother and father may be eating the same thing, going for walks together; in fact, your mother is more active but still struggles with weight loss.
Research is dismantling these ideas — this formula of disciplined life, calorie-deficient diet, is not the silver bullet for everyone, especially women.
Research shows that when men and women follow the same diet and exercise plan, men tend to lose weight faster — the difference is often not slight but significant. It has nothing to do with motivation; experts say it’s all biology.
The female body, by design, has a higher percentage of body fat and lower muscle mass. Whether you’re a man or a woman, lean muscle burns calories. Men tend to have more lean muscle than women, so they burn calories more quickly, even at rest. It means even without a workout, men are operating at a metabolic advantage.
There are, however, women with a higher level of lean muscle. Hence, they tend to lose weight faster than men with a higher fat content.
The same is true of weight loss. Men gain weight, typically in their bellies, so when they lose weight, the abdominal fat shrinks, and weight loss becomes immediately visible. Women, on the other hand, store fat throughout their bodies, so weight loss is distributed and less noticeable.
While metabolism plays a large role, the real story, however, is the hormones.
Nutritionist Dr Shikha Sharma, scientific advisor at Ranfort Wellness in New Delhi, calls hormones the “Director of Operations” in a woman’s body. Hormones keep systems running smoothly, but they can go out of balance. All bodily functions can be messed up, including the ability to lose weight.
Women have more frequent hormone fluctuations than men, including puberty, menstruation, pregnancy, childbirth, breastfeeding, and menopause. Most women tend to gain weight in these conditions, which can be difficult to manage later.
“The story starts with menarche at the age of 10 to 13 years when girls start having their cycles, which is the start of their hormonal shift,” says Dr Sharma.
Dr Shikha says many women start their struggle with weight during adolescence. “When hormonal shifts start during puberty, oestrogen becomes a key driver of fat distribution. It doesn’t just increase fat; it also determines where it goes, how much is stored, and how the body holds on to it. While genetics play a role, nutrition becomes equally critical in shaping this process,” she adds.
Dr Shikha says the situation becomes more complex: in many households, adolescents’ diets are imbalanced, low in vitamins and minerals, low in fruits and vegetables, and higher in carbohydrates and limited in protein.
Between the ages of 13 and 18, the body establishes what scientists often refer to as a “set point weight”— a range the body considers natural and fights to maintain.
This is also when the body reaches physical maturity. Bone fusion marks the end of height growth, and the body “locks in” certain metabolic patterns. From here on, the system resists drastic changes.
So, when young girls are repeatedly told to “eat less,” it can backfire. “There is a psychological fear of food and weight gain, the body is deprived of vitamins and minerals, and this is where the chain of cravings starts for the women,” Dr Shikha says.
She says hormones also change the gut biome or bacteria in the gut.” If we don’t take care at this stage and eat right, the weight gain starts,” she added.
On average, women, even the ones who are lean and physically fit, have almost 11 per cent more fat than men. “The body needs fat for insulation, to protect your organs, give you energy, and assist proteins and hormones as they do their jobs. Women’s bodies store more fat to aid pregnancy and breastfeeding,” Nilanjana Singh, author and nutritional consultant.
“The child in the womb is getting energy from deposited fat. The fat is also utilised during lactation. So fat is needed as it becomes the energy source. So the number of fat cells is continuously increasing in response to hormonal drive during pregnancy and childbirth, some lactating mothers experience weight loss due to lactation, others don’t,” she says.
In menopause, when women are around 45 plus, there is another major hormonal shift. “It can be harder to lose weight after menopause, and women who have been slim all their lives also gain an average of 5 pounds after menopause,” Dr Shikha adds.
Lower oestrogen levels may play a role in weight gain after menopause. Metabolism slows down with age; the liver is full of toxins from air and water pollution.
Being less active and having less healthy eating habits means you use fewer calories, which leads to weight gain.
PCOS makes it harder for the body to use the hormone insulin, which normally helps convert sugars and starches from food into energy.
High insulin levels increase the production of male hormones called androgens. High androgen levels lead to symptoms such as body hair growth, acne, irregular periods, and weight gain. “These hormonal shifts can increase cravings and disrupt metabolism,” said Singh.
Can stress lead to weight loss? The answer is yes. An excess amount of cortisol, a natural stress hormone, can lead to weight gain.
Cortisol regulates fat and carbohydrate metabolism. When under stress, the body releases excess cortisol. This sends your body into fight-or-flight mode, temporarily halting normal bodily functions and slowing metabolism. “While this hormone is essential to survival, it can become harmful in excess amounts,” Dr Shikha says.
Higher cortisol levels tend to increase hunger and drive cravings, especially for foods high in sugar, fat, and salt. Comfort foods have more takers than more balanced, nutritious options.
Include resistance and weight training in your workout. Building muscle mass boosts metabolism.
>> Women need fewer calories, typically about 12,00 per day.
>> Follow a low-carbohydrate, high-protein diet.
>> Eat more organic, fresh fruits and vegetables, and fresh vegetable juice.
>> Drink lots of water — at least two to two-and-a-half litres daily.
>> Choose virgin and organic oils.
>> Detox your body.
>> For liver, use some ayurvedic herbs like Shatavari Ashoka.
>> Include Amla, Burberry in your diet.
>> Reduce cortisol
>> Use salt baths and herbal teas
>> Stretching, yoga, pilates… choose what you like.
Women over 50 must include a lot of calcium and vitamin D, either from food or supplements.
Focus on the long game and take heart. It is not always advantageous for men. While men tend to lose weight quickly after starting a new diet — twice as much weight and three times as much body fat. However, after six months, the playing field is levelled, and both genders lose weight at the same rate.
Research is dismantling these ideas — this formula of disciplined life, calorie-deficient diet, is not the silver bullet for everyone, especially women.
Research shows that when men and women follow the same diet and exercise plan, men tend to lose weight faster — the difference is often not slight but significant. It has nothing to do with motivation; experts say it’s all biology.
It is not a level playing field
The female body, by design, has a higher percentage of body fat and lower muscle mass. Whether you’re a man or a woman, lean muscle burns calories. Men tend to have more lean muscle than women, so they burn calories more quickly, even at rest. It means even without a workout, men are operating at a metabolic advantage.
There are, however, women with a higher level of lean muscle. Hence, they tend to lose weight faster than men with a higher fat content.
The same is true of weight loss. Men gain weight, typically in their bellies, so when they lose weight, the abdominal fat shrinks, and weight loss becomes immediately visible. Women, on the other hand, store fat throughout their bodies, so weight loss is distributed and less noticeable.
Men tend to have more lean muscle than women, so they burn calories more quickly, even at rest. It means even without a workout, men are operating at a metabolic advantage. Representational image/Pixabay
Hormones affect everything
While metabolism plays a large role, the real story, however, is the hormones.
Nutritionist Dr Shikha Sharma, scientific advisor at Ranfort Wellness in New Delhi, calls hormones the “Director of Operations” in a woman’s body. Hormones keep systems running smoothly, but they can go out of balance. All bodily functions can be messed up, including the ability to lose weight.
Women have more frequent hormone fluctuations than men, including puberty, menstruation, pregnancy, childbirth, breastfeeding, and menopause. Most women tend to gain weight in these conditions, which can be difficult to manage later.
“The story starts with menarche at the age of 10 to 13 years when girls start having their cycles, which is the start of their hormonal shift,” says Dr Sharma.
Dr Shikha says many women start their struggle with weight during adolescence. “When hormonal shifts start during puberty, oestrogen becomes a key driver of fat distribution. It doesn’t just increase fat; it also determines where it goes, how much is stored, and how the body holds on to it. While genetics play a role, nutrition becomes equally critical in shaping this process,” she adds.
Dr Shikha says the situation becomes more complex: in many households, adolescents’ diets are imbalanced, low in vitamins and minerals, low in fruits and vegetables, and higher in carbohydrates and limited in protein.
The “set point trap”
Between the ages of 13 and 18, the body establishes what scientists often refer to as a “set point weight”— a range the body considers natural and fights to maintain.
This is also when the body reaches physical maturity. Bone fusion marks the end of height growth, and the body “locks in” certain metabolic patterns. From here on, the system resists drastic changes.
So, when young girls are repeatedly told to “eat less,” it can backfire. “There is a psychological fear of food and weight gain, the body is deprived of vitamins and minerals, and this is where the chain of cravings starts for the women,” Dr Shikha says.
She says hormones also change the gut biome or bacteria in the gut.” If we don’t take care at this stage and eat right, the weight gain starts,” she added.
Women’s bodies store more fat to aid pregnancy and breastfeeding. Representational image/Pixabay
Pregnancy and breastfeeding
On average, women, even the ones who are lean and physically fit, have almost 11 per cent more fat than men. “The body needs fat for insulation, to protect your organs, give you energy, and assist proteins and hormones as they do their jobs. Women’s bodies store more fat to aid pregnancy and breastfeeding,” Nilanjana Singh, author and nutritional consultant.
“The child in the womb is getting energy from deposited fat. The fat is also utilised during lactation. So fat is needed as it becomes the energy source. So the number of fat cells is continuously increasing in response to hormonal drive during pregnancy and childbirth, some lactating mothers experience weight loss due to lactation, others don’t,” she says.
Menopause
In menopause, when women are around 45 plus, there is another major hormonal shift. “It can be harder to lose weight after menopause, and women who have been slim all their lives also gain an average of 5 pounds after menopause,” Dr Shikha adds.
Lower oestrogen levels may play a role in weight gain after menopause. Metabolism slows down with age; the liver is full of toxins from air and water pollution.
Being less active and having less healthy eating habits means you use fewer calories, which leads to weight gain.
Polycystic Ovarian Syndrome
PCOS makes it harder for the body to use the hormone insulin, which normally helps convert sugars and starches from food into energy.
High insulin levels increase the production of male hormones called androgens. High androgen levels lead to symptoms such as body hair growth, acne, irregular periods, and weight gain. “These hormonal shifts can increase cravings and disrupt metabolism,” said Singh.
Stress also affects your weight. When under stress, the body releases excess cortisol. This sends your body into fight-or-flight mode, temporarily halting normal bodily functions and slowing metabolism. Representational image/Pixabay
High stress levels
Can stress lead to weight loss? The answer is yes. An excess amount of cortisol, a natural stress hormone, can lead to weight gain.
Cortisol regulates fat and carbohydrate metabolism. When under stress, the body releases excess cortisol. This sends your body into fight-or-flight mode, temporarily halting normal bodily functions and slowing metabolism. “While this hormone is essential to survival, it can become harmful in excess amounts,” Dr Shikha says.
Higher cortisol levels tend to increase hunger and drive cravings, especially for foods high in sugar, fat, and salt. Comfort foods have more takers than more balanced, nutritious options.
Time to reset
Include resistance and weight training in your workout. Building muscle mass boosts metabolism.
>> Women need fewer calories, typically about 12,00 per day.
>> Follow a low-carbohydrate, high-protein diet.
>> Eat more organic, fresh fruits and vegetables, and fresh vegetable juice.
>> Drink lots of water — at least two to two-and-a-half litres daily.
>> Choose virgin and organic oils.
>> Detox your body.
>> For liver, use some ayurvedic herbs like Shatavari Ashoka.
>> Include Amla, Burberry in your diet.
>> Reduce cortisol
>> Use salt baths and herbal teas
>> Stretching, yoga, pilates… choose what you like.
Women over 50 must include a lot of calcium and vitamin D, either from food or supplements.
Focus on the long game and take heart. It is not always advantageous for men. While men tend to lose weight quickly after starting a new diet — twice as much weight and three times as much body fat. However, after six months, the playing field is levelled, and both genders lose weight at the same rate.
