Why Men Lose Weight Faster Than Women. (We Know Its Unfair)

Calling all couples! Y’all cook, eat, and exercise together, and maybe you even try to lose weight together, too.

If so, you’ve probably experienced this incredibly annoying scenario: one of you loses weight much faster than the other. (We’re looking at you, guys.)

A common complaint from women in relationships is that their men slim down quicker than they do.

It’s not your imagination. Men really do lose weight faster than women, despite the fact that men weigh more than women. (Seriously, why is it easier for guys to get abs? And why do females gain weight faster than males? These are some of life’s great mysteries.)

Instead of dwelling on the unfairness of it all, let’s get to know the reasons why:

1. Men Have More Muscle Than Women

The American College of Sports Medicine — a trusted source in the fitness community — recommends 10 to 22 percent body fat for men, and 20 to 32 percent for women in good health.

Pound for pound, men carry more of their weight as muscle than women do. Thanks to their higher testosterone levels, men have an easier time building muscle as well.

Building bigger muscles can give your metabolic rate a boost. Studies show you can realistically build up to 4.5 pounds of muscle in a year, which helps you torch 50 calories more daily.

It doesn’t sound like much, but this adds up, saving you 18,250 calories per year. (FYI: That doesn’t include the extra calories you burn from lifting weights in the first place.)

6 Hormones Essential For Fat Loss

Ask anyone if they know a hormone that causes weight loss. Most people will mention the thyroid hormone. That's true, but did you know there are actually six hormones that impact fat loss?

This is the group I refer to as "the fat-loss six": thyroid hormones, adrenaline, glucagon, adiponectin, the androgenic hormones (DHEA and testosterone) and the growth and rejuvenation hormones (growth hormone and acetylcholine). These super-performers help us get lean and strong in two key ways: They directly stimulate metabolism, or the breakdown of body-fat stores for energy, and they stimulate fat loss by supporting the growth of metabolically active muscle. 

Here's how: 

Thyroid Hormones (TSH, Free T3 and Free T4)

The masters of your metabolism, these hormones drive every single cell in your body. It all starts with TSH (thyroid-stimulating hormone). TSH, in turn, stimulates thyroxine (free T4), which is then converted to triiodothyronine (free T3). When all three are functioning properly and produced in the correct amounts, your metabolism is a fat-burning machine. And that's what we're aiming for!

Adrenaline

Also known as epinephrine, adrenaline is responsible for revving you up (think fight-or-flight response and all the physical effects it has on your body). This handy hormone allows the body to free up the fats and sugars it's stored so that we have that burst of energy we need when we really need it. 

Glucagon

Think of glucagon as insulin's helpful opposite: Rather than lowering blood sugar by transporting glucose from the bloodstream (and into liver, muscle and fat cells) for storage as glycogen or fat, glucagon raises blood sugar by breaking down the fat and glycogen that were stored. We can tap into this awesome hormone through exercising, consuming protein, or experiencing a dip in blood sugar.

Adiponectin

Adiponectin isn't nearly as well known as the previous three hormones—and that's really too bad. This fantastic hormone is produced in and sent out from your fat cells, but it's also got a direct and reciprocal relationship with them, which means that although it's produced by your fat cells, it actually helps burn up fat! Even better, the higher your adiponectin levels, the higher your energy and caloric expenditure. And because it increases insulin sensitivity, it also improves glucose tolerance and inhibits inflammation.

The Androgenic Hormones (DHEA and Testosterone)

Let's talk about sex, baby! And by that I mean sex hormones. DHEA (dehydroepiandrosterone—yes, that's a real word, and a really important hormone) comes from the adrenal glands and leads the charge for estrogen and testosterone. A DHEA boost is definitely part of your hormonal powering up because of its ability to support metabolically active muscle growth.

Muscle growth is key to fat loss, so attending to DHEA is part of this program. DHEA will support your immune system, improve tissue repair and sleep and neutralize the impact of cortisol (the stress hormone), among a host of other benefits.

And testosterone? It's almost impossible to build muscle mass without enough of this hormone—for both men and women—and testosterone is also connected to improvements in libido, bone density, strength, motivation, memory, fat burning and skin tone. Boosting this dynamic duo is a huge part of realizing your health and vitality goals.

The Growth and Rejuvenation Hormones (Growth Hormone and Acetylcholine)

It's impossible to discuss fat loss and muscle growth without touching on growth hormone and acetylcholine. Released during deep sleep, growth hormone is almost magical in its ability to repair tissue and build muscle. Its regenerative powers can make a huge difference in your fat-loss and muscle-growth goals.

And when it comes to communicating with muscles to encourage their movement, coordination and tone, you need the right amounts of acetylcholine. Because we use up this hormone when we exercise, boosting its levels is imperative for maintaining strong, healthy and metabolically-active muscle

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Adapted from The Hormone Boost

Lose Weight By Making Your Hormones Work For You.

You watch what you eat and exercise, so why can't you lose weight? Many scientists believe that hormonal imbalance could be to blame for your weight gain and inability to shed the pounds. Here are five hormones associated with weight gain – and how you can make them work for you.

1.Insulin

How much insulin you produce affects how much glucose your body uses from carbohydrates, and how much is stored away as fat.

When you eat sugar or starch (found in sweets, bread, potatoes, rice or pasta), the starch and sugars are digested down into glucose, which is then absorbed into the bloodstream, causing your blood-sugar levels to rise.

In response, the pancreas produces a hormone called insulin which is released into the bloodstream. When insulin is working well it sends most of the glucose to the cells in your muscles to use as fuel, some to your liver, and little or none to your fat stores.

Several things can mess with the proper functioning of your insulin levels – and potentially make you insulin resistant (a condition in which cells become less responsive to the hormone, which can lead to diabetes). When that happens, insulin begins to send less glucose to the liver and muscles, raising the concentration of glucose in your bloodstream and ultimately storing the glucose as fat.

Make it work for you: To prevent spikes in blood sugar, it's best to cut back on sugars and starch. However, as fitness expert Jorge Cruise (speaking in the video) explains, cutting back on carbs means our serotonin levels drop – which leaves us feeling miserable. His suggestion is to eat a low-carb diet for two days, and then reintroduce carbs for two days on an on-going cycle.

You can also control the amount of insulin your body produces by swapping processed, refined carbs like white pasta and bread for whole-grain versions, which contain fibre to slow the absorption of sugar into the bloodstream. As well as keeping your insulin levels steady, fibre has the advantage of keeping you feeling fuller for longer.

Eating little and often (choosing protein rather than carb-based meals) is another way to maintain consistent levels of glucose and insulin throughout the day.

2. Ghrelin

Ghrelin is the hunger hormone – go without eating, and your ghrelin levels rise and make you hungry, making it hard to resist food. Ghrelin is highest in the morning after you've gone without eating all night, so you really need to eat first thing to keep it in check.  When you're mildly hungry it's easy to choose a healthy option – wait until you're ravenous and you're more likely to grab a fattening snack.

Make it work for you: Eating a high protein meal lowers ghrelin levels significantly more than meals high in fat and carbohydrates, according to a study published in the journal Clinical Science. For this reason, it's a good idea to opt for a protein-based breakfast, such as eggs. Aim to eat 20 grams of protein at every meal to help keep ghrelin levels in check.

3.Leptin

Leptin is an appetite suppressor that tells you when to stop eating. Unfortunately, the hormone works less efficiently as we get older – so it's even more important to keep an eye on your portion sizes over the age of 50.

Make it work for you: Eating a diet rich in omega-3 fatty acids and Eicosapentaenoic acid (EPA) has been shown to stimulate the production of leptin. Aim to eat more salmon (no more than twice a week), mackerel, and sardines. Sleep deprivation lowers leptin and increases ghrelin, which makes you crave calorie-rich foods. Getting eight hours of sleep each night can help keep your hormones and appetite under control.

4. Cortisol

The more stressed you are, the more likely you are to carry excess weight around your middle. When stressed, the body releases a hormone called cortisol, which encourages excess visceral fat on the belly. At the same time, you're more likely to crave sweet and carb foods, as these release serotonin, making you feel good.

Make it work for you: Caffeine encourages your adrenal glands to release cortisol, so avoid drinking coffee when you're stressed. Drinking two and a half to three cups of coffee while under mild stress can make your cortisol levels jump by 25% and stay elevated for three hours, say researchers at the University of Oklahoma.

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