Both men and women can try to maintain a moderate weight or improve overall health for aesthetic reasons. Indeed, maintaining a moderate weight can reduce a person’s risk of certain diseases, such as diabetes, heart disease and stroke.
However, losing weight can be a challenge for many people. Individuals of all genders may face different challenges and benefit from different approaches.
This article outlines whether men and women lose weight differently. We also offer weight loss tips for men, including the best diets and exercises to include in a weight loss plan.
The amount of weight a person loses and the rate at which they lose it varies from person to person and can include several factors. In general, however, men tend to lose weight differently than women.
Men generally lose weight faster than women. One possible reason for this is the amount of lean muscle mass in men compared to women. The more muscle a person has, the more calories they burn. Because men tend to have more muscle mass, they burn more calories than women and tend to lose weight faster.
For example, a
When considering weight loss for men, there is no specific diet that works best for everyone. However, the following diets may be helpful.
High protein content
A high-protein diet generally includes eating high-protein and low-carbohydrate foods. These foods can help a person feel full for longer and reduce overeating.
High-protein foods include:
A vegan diet involves avoiding all animal products and consuming only plant-based foods.
Foods to avoid when following a vegan diet include:
Foods to consume when following a vegan diet include:
A 2015 study found that overweight adults who followed a vegan diet for 6 months experienced greater weight loss than those who followed a semi-vegetarian or omnivorous diet for the same amount of time.
The Mediterranean diet generally consists of the following:
- a lot of plant foods, such as:
- whole grain
- nuts and seeds
- the following foods in moderation:
In addition, the diet only recommends the occasional consumption of red meat and sweets.
Exercise helps promote and maintain weight loss, and some of the most appropriate exercises for maintaining moderate weight are listed below.
Strength training helps build muscle. In general, the more muscle a person has, the higher their metabolism and the more calories they burn.
Strength training or resistance training is any exercise that causes the muscles to work against an external weight or force. Examples are:
- exercises using resistance bands
- exercises that require a person to use their own body weight
A 2021 meta-analysis examined the effect of resistance training on body composition in healthy adults. It was found that resistance training alone led to a reduction in the following:
High Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) involves alternating short, intense spurts of exercise and low-intensity exercise. It is an alternative to moderate-intensity continuous training (MICT).
However, a 2021 study compared the effectiveness of HIIT and MICT in obese adults. The researchers found that the two methods produced similar levels of weight loss. However, the HIIT was associated with a greater increase in cardiovascular fitness over a shorter period of time. As such, HIIT may be the better option for those looking to maintain a moderate weight and improve overall health.
There are many pills and supplements on the market that claim to aid in weight loss. However, according to the National Academies of Science, Engineering and Medicine, most supplements do not aid weight loss and some may even be harmful to health.
While some vitamins may have a modest effect on weight loss, further research is needed to reach a definitive conclusion. For example, a 2019 meta-analysis assessed the use of vitamin D supplements for weight loss. The results indicated that vitamin D supplementation may help lower body mass index, but further studies are needed to confirm these findings.
Some additional methods that can help with weight loss include:
- Getting enough sleep: Insufficient sleep can boost the hormones that affect hunger, encourage overeating and affect overall weight loss. The Sleep Foundation says getting a good night’s sleep is an important part of a weight loss plan.
- Staying well hydrated: Sometimes a person can mistake thirst for hunger and consume food instead of drinks. By staying well hydrated, people can avoid overeating.
- Getting enough fiber: High-fiber foods take longer to digest and can help a person feel full for longer. This, in turn, can cause them to consume fewer calories. High-fiber foods include berries, whole grains, and legumes.
- Eating different foods: People should strive for a rich variety of nutritious foods. Limiting a diet to just a few food choices is difficult to sustain and can eventually lead to overeating.
Men and women can lose weight differently, in part because men generally have more muscle mass and therefore burn more calories. However, weight loss can sometimes be challenging for people of any gender.
The best method for maintaining a moderate weight is to focus on making the right changes in your diet and exercise. The most effective eating programs include high-protein, Mediterranean, or vegan diets. The most effective workout routines include strength training to increase muscle mass and boost metabolism.
There is no supplement or pill that scientists have proven to be effective in inducing weight loss. Factors that can help a person achieve their weight loss goals include getting enough sleep, eating plenty of fiber, and staying well hydrated.