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.

The Short Answer: Yes, It’s Tougher for Women

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:

• If you consume more calories than you burn, you gain weight.
• If you consume fewer calories than you burn, you lose weight.

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.

Your Body as a Machine: How Calories Are Burned

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):

Basal Metabolic Rate (BMR): Keeping the Engine Running

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).

Thermic Effect of Food: Revving the Engine

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).

Physical Activity: Driving Around

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.

What Happens When Your Engine Runs Slowly: Understanding a Slow Metabolism

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: Easier Weight Gain, Harder Weight Loss

The result? Weight gain becomes a lot easier, and losing it feels like pushing that car uphill.

Boosting Your Metabolism: Actionable Tips

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:

1. Eat More Protein

Remember the thermic effect from food? Well, for protein, your body uses 20-30% of those calories just to digest, absorb, and metabolize it.

2. Lift Weights

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.

3. Try High-Intensity Interval Training (HIIT)

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.

4. Drink Coffee

Caffeine is a known fat burner. Drinking coffee can significantly increase your metabolism and may help with weight loss.

5. Get Plenty of Sleep

Lack of sleep can disrupt your appetite-regulating hormones and slightly affect how your body metabolizes fat, potentially leading to weight gain.

Temporary Boost vs. Long-Term Changes

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 Harsh Truth: You Need to Move More

The reality is, to see long-term results, you need to MAKE YOURSELF move more:

• Set a daily step count and stick to it. I recommend 10-12k steps per day.
• Keep your phone across the room so you have to get up when it pings—or better yet, stay off it!
• Park farther from the door at work or the supermarket.
• Alternate between sitting and standing at your desk.
• Take the stairs instead of the lift.
• Set reminders to move every 30-60 minutes (or let your smartwatch remind you).

Consistency is Key: Small Changes for a Big Impact

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.