Why It’s Easier for Men to Lose Weight Than Women

If you’re a woman who’s ever tried to lose weight alongside your male partner, then you’ve probably had the all too common experience of watching him drop five to 10 pounds in the first few weeks. Meanwhile, you’ve gained three pounds. The frustration is real. But it’s not your imagination. Science has found that it may actually be easier for men to lose weight than women. Differences in metabolism and hormones are some of the reasons, but they’re not the only ones.

Keep reading to find out why weight loss is often easier for men and what to do about it if you’re a woman.

Why Do Men Lose Weight Easier?

The short answer is biology. Here’s how men’s bodies differ from women’s and how that makes weight loss easier for men.

They Have More Muscle

“Men naturally have more muscle than women, which contributes to a higher metabolic rate,” says Melissa Mitri, M.S., RD. “This means men generally burn more calories at rest and during exercise, which makes it easier for them to achieve a calorie deficit for weight loss,” she explains. Men also tend to weigh more overall, which requires more calories to support. 

Consider the math. A man may need 2,300 calories per day, whereas a woman might only require 1,900 calories. If they both start a weight loss program that provides 1,800 calories per day, the man will have an energy deficit of 400 calories per day compared to just 100 calories for the woman. So, he will lose weight faster.

They Have More Testosterone

Testosterone is a hormone that increases metabolism and muscle mass. And men have considerably more of it than women. For instance, testosterone levels in men typically range from about 300 to 1,000 ng/dL, while the range for women is about 15 to 70 ng/DL. “Higher testosterone levels are associated with less body fat, which is one reason why men naturally have a lower body fat percentage than women,” says Mitri. 

They Have Fewer Hormonal Ups and Downs

“It may be more difficult for women to lose weight due to the hormonal fluctuations that occur, often on a monthly basis, which can influence appetite, cravings, hunger and water retention,” says Helen Tieu, RD, MAN, CDE., If that weren’t trouble enough, women also have more of the appetite-stimulating hormone ghrelin than men do. And ghrelin doesn’t just make you hungry, it also promotes fat storage, delivering a double whammy.

They Have Less Total Fat, But More Belly Fat

Men typically have less body fat than women, but they carry their weight differently. For instance, men tend to have more visceral fat. This deep belly fat is more dangerous for your health than subcutaneous fat, which lies right beneath the skin. “However, visceral fat is easier to lose than subcutaneous fat because it’s less stable and more metabolically active,” says Mitri. “This means you’re more apt to burn visceral fat for energy, making it one of the first types of fat that’s lost in a calorie deficit.” 

There may also be sex differences related to visceral fat. In one study, men and women who followed a time-restricted eating plan for six weeks both lost weight, but only the men shed a significant amount of visceral fat. 

Age also factors in. While men generally carry more visceral fat than younger women, this changes after menopause, when shifts in female hormones begin to favor visceral fat storage. 

Weight Loss Strategies That Work

Just because men lose weight more easily doesn’t mean women can’t achieve their weight loss goals. If you’re a woman trying to lose weight, these expert tips can make things easier.  

• Consider Strength Training: Men burn more calories at rest because they have more muscle. If you want to boost your metabolic rate, start lifting weights. “Many women focus on cardio to burn calories,” says Mitri. And while cardio should be a part of your exercise routine, she says that strength training is equally important for building muscle and increasing metabolism. For maximum results, she recommends strength training at least two to three times per week, focusing on all major muscle groups to build lean muscle and increase your body’s calorie-burning potential.
• Eat More Protein: People preach protein for weight loss for good reason. Protein helps preserve muscle, increases satiety and balances blood sugar. Since protein requires more energy to digest than carbs or fat, it also gives you a bit of an extra calorie burn. So, how much protein should you aim for? Mitri recommends 1.2 to 1.6 grams of protein per kilogram of body weight per day. That’s about 90 to 120 grams for someone who weighs 170 pounds (to find your weight in kilograms, simply divide your weight in pounds by 2.2). This recommendation is higher than the Recommended Dietary Allowance of 0.8 grams per kilogram per day. Yet, research has found that higher protein intake may prevent muscle loss and improve body composition during weight loss. Of course, the type of protein you choose also matters. “Focus on lean proteins, such as ground turkey, chicken breast, fish, eggs, Greek yogurt, cottage cheese, beans, nuts and seeds,” says Mitri.
• Add More Fiber: Research has found that a fiber-rich eating pattern can promote weight loss. Fiber keeps you full in multiple ways. In addition to moving slowly through the digestive tract, fiber also promotes the release of appetite-suppressing hormones, like glucagon-like peptide-1 (GLP-1). When fiber reaches the large intestine, bacteria feed on it, producing compounds called short-chain fatty acids, which also stimulate the release of GLP-1 and other hormones that increase satiety. Trouble is, most of us don’t consume nearly enough of this appetite-suppressing nutrient. A good goal is 25 grams per day for women and 38 grams for men. You can get it from fruits, vegetables, beans, legumes, quinoa, oatmeal, brown rice, and whole-grain bread, pasta and cereal. 
• Track Your Habits: “It’s easy to lose sight of your habits if you’re not keeping track of them,” says Mitri. “Tracking your eating and exercise habits in either an app or on paper can help you stay focused and make you aware of habits that may be hindering your progress.” Dietitians, like Mitri, find that once clients start taking note of what they eat, they realize they’re actually consuming more calories than they thought. Or they notice other trends, like skipping meals, that can contribute to overeating later on. You may not have to track what you eat forever. But it can be a great tool to make you more aware of your habits and keep your health goals top of mind, says Mitri.
• Focus On Your Own Journey: It’s not always easy, but try not to compare your weight loss to someone else’s. It will only distract you and leave you feeling frustrated and defeated, which can decrease your motivation and ability to take action. “To stay motivated, focus on your own journey, not someone else’s, as everyone has their own unique situation and metabolism,” says Mitri. “You can’t change someone else’s results, but you can change your own habits, so put your efforts into becoming the healthiest you possible.”

Our Expert Take

Weight loss really can be easier for men–for lots of reasons. Men have more muscle and testosterone, plus their metabolisms are generally faster than women’s. On the flip side, they don’t have monthly hormone fluctuations that increase hunger and cravings and promote fat storage. But that doesn’t mean that you can’t lose weight if you’re a woman. “While men may lose weight more easily, you have just as much ability to achieve your goals,” says Mitri. So, if you’re a woman, you may just need to adjust your expectations and approach a bit. Strategies like strength training, eating more protein and fiber and tracking your habits all have a proven track record for weight loss.

Also, know that it isn’t easier for all men to lose weight. Biology is only one part of the picture. In the end, our habits also play a big part in weight loss–whether you’re a man or a woman.