Both males and females may look to maintain a moderate weight for aesthetic reasons or to improve overall health. Indeed, maintaining a moderate weight can reduce a person’s risk of certain diseases, such as diabetes, heart disease, and stroke.
However, weight loss can be challenging for many people. Individuals of all sexes may face different challenges and benefit from different approaches.
Do males and females lose weight differently?
The amount of weight a person loses and the speed at which they lose it varies from person to person and can involve various factors. However, generally, males tend to lose weight differently from females.
Males typically lose weight faster than females. One possible reason for this involves the amount of lean muscle mass in males compared with females. The more muscle a person has, the more calories they burn. Since males typically have more lean muscle, they burn more calories than females and tend to lose weight faster. Best diets
When considering weight loss, there is no one specific diet that works best for all. The following diets may be helpful.
High protein
A high protein diet generally involves eating high protein foods and low carbohydrate foods. These foods can help a person feel fuller for longer and reduce overeating.
High protein foods include:
chicken
fish
eggs
dairy
legumes
nuts and seeds
whole grains
Vegan diet
A vegan diet involves avoiding all animal products and consuming only plant-based foods.
Foods to avoid when following a vegan diet include:
dairy
eggs
fish
meat
Foods to consume when following a vegan diet include:
fruits
vegetables
legumes
nuts and seeds
whole grains
plant-based proteins, such as soy and tofu
plant-based milk
Mediterranean diet
The Mediterranean diet generally consists of the following:
a large proportion of plant-based foods, such as:
vegetables
legumes
whole grains
nuts and seeds
the following foods in moderation:
dairy
seafood
poultry
Exercise helps promote and maintain weight loss, and some of the most suitable exercises for maintaining a moderate weight are below.
Strength training
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 include:
weightlifting
exercises involving the use of resistance bands
exercises that require a person to use their own body weight
resistance training alone led to a reduction in the following:
body fat percentage
body fat mass
visceral fat, which is fat that surrounds the internal organs
High intensity interval training (HIIT)
High intensity interval training (HIIT) workouts involve alternating between 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 among adults with obesity. The researchers found that the two methods induced similar levels of weight loss. However, the HIIT had links to a greater increase in cardiovascular fitness over a shorter time period. As such, HIIT may be the better option for people looking to maintain a moderate weight and improve overall health.
Some additional methods that may help with weight loss include:
Getting enough sleep: Insufficient sleep may stimulate the hormones that affect hunger, encourage overeating, and affect overall weight loss. The Sleep Foundation says that getting quality sleep is an important part of a weight loss plan.
Staying well hydrated: Sometimes, a person may mistake thirst for hunger and consume food instead of drinks. Staying well hydrated can help individuals avoid overeating.
Getting enough fiber: Fiber-rich foods take longer to digest and can help a person feel fuller for longer. This, in turn, may cause them to consume fewer calories. High fiber foods include berries, whole grains, and legumes.
Eating a variety of foods: People should aim to eat a rich variety of nutritious foods. Limiting a diet to only a few food choices is hard to sustain and may eventually lead to overeating.
Males and females may lose weight differently, in part because males tend to have more muscle mass and therefore burn more calories. However, weight loss can sometimes be a challenge for people of any sex.
The best method for maintaining moderate weight is to focus on making appropriate diet and exercise changes. The most effective eating programs comprise high protein, Mediterranean, or vegan diets. The most effective exercise routines incorporate strength training to increase muscle mass and boost metabolism.
There is no supplement or pill that scientists have proven effective in inducing weight loss. However, factors that can help a person achieve their weight loss goals include getting enough sleep, eating plenty of fiber, and staying well-hydrated.
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