Let’s Break It Down
Following my last post about how the menstrual cycle affects women’s weight loss, I wanted to dive deeper into whether it’s actually harder for women than men to shed those extra pounds.
Sorry, guys, but the truth is out—yes, it’s absolutely more challenging for women to lose weight. Women often face unique challenges such as PCOS, insulin resistance, increased insulin production, heightened fat storage, and even more intense hunger cues.
However, my core message, supported by science, stays the same:
Now, let’s delve into how and why this might vary from person to person by understanding how your body actually uses the calories you eat.
Think of your body as a machine—it’s not a shiny new sports car (yet, but we can help you get there!). Maybe right now, it’s more like a reliable old mini that gets you from point A to B. Here’s how your “machine” uses fuel (calories):
Most of the fuel you put into this car doesn’t go into driving around. More than half of it (55-70%) is burned just keeping the engine running—breathing, circulating blood, and producing new cells. These basic, invisible functions are like the car’s idle state, known as your Basal Metabolic Rate (BMR).
Let’s call eating food the equivalent of revving the engine. You’re not going anywhere, but you’re still burning fuel. That’s right! Even digesting, absorbing, and metabolizing food burns calories—about 10% of your daily calorie burn, in fact. This is called the Thermic Effect of Food (TEF).
The rest of your calories go towards all forms of physical activity—the driving around. And it’s not just about working out in the gym (though we love to see it!). I’m talking about everything from fidgeting in your seat, cleaning the house, walking the dog, or even taking the stairs instead of the lift. Every little bit counts and adds up over time.
Now, what happens when the car’s engine isn’t running smoothly? Let’s use hypothyroidism (an underactive thyroid) as an example.
Picture this: You’re trying to conserve fuel by putting your car into neutral and coasting down a hill. That’s similar to what happens with an underactive thyroid. Your body tries to conserve energy by slowing down essential functions whenever possible, effectively putting your metabolism into neutral.
The result? Weight gain becomes a lot easier, and losing it feels like pushing that car uphill.
Knowing how your body burns calories is the first step to taking control. Here are a few things you can do to help boost your metabolism:
Remember the thermic effect from food? Well, for protein, your body uses 20-30% of those calories just to digest, absorb, and metabolize it.
Lifting weights helps build and retain muscle while losing weight. More muscle mass means a higher metabolism, and you’ll burn calories while lifting too.
HIIT workouts can help you burn more calories for longer. Mixing up your exercise routine and adding high-intensity workouts can boost your metabolism and help you burn fat.
Caffeine is a known fat burner. Drinking coffee can significantly increase your metabolism and may help with weight loss.
Lack of sleep can disrupt your appetite-regulating hormones and slightly affect how your body metabolizes fat, potentially leading to weight gain.
But keep in mind, these actions will only give your metabolism a temporary boost. Long-term changes to your metabolism will come from consistent changes to your routine, behaviors, and lifestyle.
The reality is, to see long-term results, you need to MAKE YOURSELF move more:
There are countless small changes you can easily put in place to increase your metabolism. And IF you stay consistent, these changes can lead to long-term improvements in your metabolic rate.
Connect one-on-one to discuss your unique fitness needs and goals and whether you’re just starting your journey, or looking to take your fitness to the next level, our expert guidance will help you achieve lasting results.
*Uses Google Meet
Mon - Fri : 7:00am to 9.00pm
Sat : 9.00am to 1.00pm
Sun & Bank Holidays : Closed