Strategies to Shed the Pounds and Keep Them Off

Ah, weight loss. The constant golden ideal we’re all trying to reach but find ourselves struggling with. Calorie counting, intermittent fasting, restrictive diets - chances are, you’ve tried them all to lose those last few lb’s. According to the CDC, more than 49% of Americans have tried losing weight at some point in their lives. But only 12% have lost the weight, and, most importantly, kept it off.

One-size-fits-all approaches to weight loss fail to consider the fact that every individual loses weight uniquely. What’s more, the same techniques that work for men can’t be applied to women – and vice versa – for successful results.

Looking for some strategies to get your health concerns under control? Here, Lucy Reed shares have you covered.

Is Male and Female Weight Loss Even That Different?

The answer is yes, absolutely. Even if men and women exert the same amount of effort, Science Daily reports that women find it harder to lose weight due to their genetic makeup. What are the factors at play here?

Metabolism

InBody notes that body fat and muscle storage affect our basal metabolic rate. This, in turn, determines how many calories we burn even when we’re not working out or moving - in rest. Women typically have less muscle mass than men, which results in a lower metabolic rate, affecting weight loss.

Pregnancy

Women gain weight and fat during pregnancy, which can be hard to lose after the baby. And the lost sleep and increased stress don’t help either. One benefit, though, as Women’s Health points out, is that breastfeeding does burn some extra calories!

Menopause

Metabolism slows down even more during menopause. Hormone production decreases, as does optimal body functioning. All of these symptoms result in what we affectionately call ‘meno-pot’ or ‘meno-belly.’

So What Can I Do About It?

One of the best ways to lose weight and keep it off is to include strength training in your fitness regimen. Building muscle will help boost metabolism, which is, of course, central to burning more calories. Start with resistance training at least twice a week for 20-30 minutes a session for optimal results. Incorporate some yoga for increasing flexibility and easing the mind. Buying new athletic wear is one way to motivate yourself. Check out popular types of clothing, including leggings – the right pair of leggings can go a long way toward making you feel comfortable.

You also need to prioritize mindful eating. Watch those portions, put that phone away, and pay attention to your hunger cues. A balanced diet of protein, carbs, and fat with lots of fiber-rich veggies is key to quick and balanced weight loss.

Our last tip? Remember, weight loss is more mental than physical! You need to keep at it consistently for the work to pay off. A big part of that is ensuring you’re balanced in other aspects of your life too. Sleep, stress, and mental health - all affect your weight loss. Since the home is where you spend most of your time, ensure that you create an anxiety-free sanctuary by eliminating stressors like clutter and disorganization.

Also, keep a journal to track how you’re feeling and how much you slept so you have a healthy metric. And don’t forget to set attainable goals and go easy on yourself! That’s the best solution for permanent fitness!

Any Other Health Concerns?

If you’re overweight or obese, health conditions can become a valid concern. For some, the thyroid will be a prime condition to watch, as it affects weight loss efforts intrinsically. Managing diabetes is critical too. If you’ve been experiencing excessive thirst, itchiness, dizziness, and excessive urination, you may have diabetes. Lifestyle modifications such as a balanced diet and movement will help pre-empt Type 2 diabetes, while Type 1 diabetes may require blood glucose monitoring and insulin injections.

The hard truth is this. A man and a woman go on a diet. They’re both motivated; they both work out and watch their food intake. However, the man is more likely to shed those lbs quicker than the woman. For long-term success, you need to cater your strategies to your physique, age, and gender. Doing this will see you burning calories and shedding fat in no time!