How does the female body lose weight?

You lose body fat when you remain in negative caloric balance over time, either by reducing your food intake, increasing your exercise levels or both. Exercise – Exercise expends calories, but not all exercise creates the same energy demands.

muscleandfitness.com - What Women Need To Know About Losing Body Fat | Muscle & Fitness

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The Basic Strategy

The best weight loss strategy involves getting into and staying in negative caloric balance by taking in fewer calories and increasing caloric expenditure with exercise. Successful dieting is a long process, and you shouldn’t expect much in the way of results for at least a few weeks. Along with exercising to expend calories (cardio activity) you also benefit most by doing resistance bodybuilding training to build and shape the body, to maintain or even increase lean body mass.

Why the Process Is Different for Women

As stated above, while certain basics are the same no matter who you are or why you’re dieting, there are certain differences between the male and female body that need to be addressed. Women tend to be smaller than men, carry more water weight and fat cells, and have only about 50 percent of the body muscle mass of males of comparable size. They also carry more of their fat and water weight below the waist in comparison to a man. And whereas men tend to lose fat around his midsection last when dieting, women often lose in this area first and it is their hips, thighs and rear ends that lose fat last.

Hormone Changes

The predominant hormone in the male body is testosterone. In women its estrogen, which tends to increase the amount of fat and water contained in the female body. However, as a woman ages — particularly after age 30 — estrogen levels begin to diminish. Natural testosterone levels don’t, which means more mature women actually have an easier time developing a lean body than younger woman and girls. Dieting, from that perspective, gets easier with age.

Where Weight Loss Happens

Since women are designed to be bottom heavy by evolution, it stands to reason that the weight they carry below the waist would be the last to go during a fat-loss diet. The body conserves fat stored in this area. So women should not be fooled by a shrinking waist into thinking they are further along their diet than they are.

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What foods cause thigh fat?

Diet to reduce thigh fat The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after. Hunger and cravings for even more junk food always follow.

flo.health - How to Lose Thigh Fat: A Simple 3-Step Plan - Flo Health

In the quest to eliminate thigh fat, eating right is just as important as hitting the gym. Learn how to fuel your body with specific nutrients to maximize your metabolism and shed any pesky pounds. Lose thigh fat by introducing small changes to your lifestyle that support your overall fitness and give you the shapely legs you’ve always wanted. Read on for a few handy tips. Of course, any approach promising quick weight-loss results will probably not be sustainable and may harm your health. Significant and achievable fat loss requires time and commitment. To lose thigh fat and keep it off, consider trying the above exercise, dietary, and lifestyle advice. Crash dieting or overexercising pose risks to your body, so it’s important to keep balanced goals.

References

“Counting Calories: Get Back to Weight-Loss Basics.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Dec. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss.” Journal of obesity vol. 2011 (2011): 868305. doi:10.1155/2011/868305

“Cortisol.” You and Your Hormones, Jan. 2019, www.yourhormones.info/hormones/cortisol/.

Wewege, M et al. “The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.” Obesity reviews: an official journal of the International Association for the Study of Obesity vol. 18,6 (2017): 635-646. doi:10.1111/obr.12532 Maillard, Florie et al. “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 48,2 (2018): 269-288. doi:10.1007/s40279-017-0807-y “How Much Water Do You Need to Stay Healthy?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Oct. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

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