There is no single weight loss plan for everyone. This is a fact that many people seem to overlook when they sign up for strict fitness regimens or jump into fad diets. We all lose weight differently due to differences in our biology. Men and women, for example, differ significantly when it comes to losing weight, maintaining muscle, and preventing chronic disease.
A weight-loss approach that worked for a friend or family member might not have the same effect on you — and that’s okay! Building an effective wellness routine is all about discovering what works for your body, as well as your brain. An individualistic approach is essential.
While it is important to tailor your weight loss journey to your unique body and personal preferences, you don’t have to do it alone; visit the Portions Master Forum for encouraging support, recipes, and more! Also, take advantage of science-based weight loss solutions like the Portion Control Plate, designed to help different bodies achieve and maintain a healthy weight. Below are five additional ways to customize your weight loss journey!
Consider Men Vs Women Weight Loss Differences
Gender-Specific Weight Loss Differences
Men and women lose weight differently, and as a result, may need to take different approaches to fitness and dieting. According to Live Science, studies show that men lose more weight than women when following the same low-calorie diet. Not only that, but men show larger improvements in heart health, body fat percentage, and diabetes risk factors. While women do lose weight on a calorie-restricted diet, they also experience detrimental reductions in bone density and a decrease in HDL cholesterol (the good kind of cholesterol).
These results are largely due to differences in muscle mass. Muscle burns calories faster than fat, and since men tend to carry more muscle than women, their metabolic rate is higher. This highlights the importance of strength training for women looking to lose weight. Building muscle will help your body burn more calories at rest!
Try Customizing Your Fitness Routine
When you begin your weight loss journey, it’s easy to feel like you’re the only one struggling to see results. The truth is that it can take at least 12 weeks of exercise and healthy eating to notice a real change in your body. Don't fall for exercise plans that promise a quick fix. Find a form of exercise you enjoy and commit to regular practice.
Try to think positively about fitness, let go of guilt, and give your body time to rest between workouts. Training too hard or trying too much too quickly will burn out your body and brain long before you see results!
Plus, something is exciting about starting a new weight loss plan. Sadly, that initial enthusiasm can slowly wear off eventually. Finding the willpower to exercise after this point can be really tough, especially if you do not yet see results. For helpful tips, check out the post: How To Stay Motivated To Eat Healthy & Get Fit.
This can also be a good time to invest in fitness tech! Fitness apps, smartwatches, and wearable trackers can reignite that motivation just long enough to make your new habits stick. For example, a new pair of wireless headphones is a modest purchase that will make your workouts a lot more enjoyable.
The only way to lose weight is to burn more calories than you consume. Counting calories is an effective way to ensure you’re running on a calorie deficit, but it’s tedious and time-consuming. Focusing on calories may cause you to develop an unhealthy relationship with food and overlook the importance of dietary quality. Different types of calories have a different influence on your health and ability to stick to your diet plan!
Instead of tracking every calorie that you consume, pay attention to the portions on your plate. Controlling your portion sizes and focusing on dietary quality is a much better long-term weight loss solution than counting calories. The Portions Master Adjustable Portion Plate makes it easy to adjust your portion sizes according to your goal weight while ensuring the correct volume of protein, carbs, and vegetables in every meal.
Many dieters become fixated on an eating schedule, especially those who try intermittent fasting. But eating on a specific schedule doesn’t work for everyone, and it can even be harmful in some cases. Research suggests that men and women respond differently to intermittent fasting. The Beet explains that women are more sensitive to calorie restriction than men, and fasting for longer than 12 hours can disrupt the delicate balance of female hormones.
Instead of fixating on a set eating schedule, try to tune into your body and eat when you feel hungry. If this means enjoying a smaller meal every three hours, that’s okay! This is all about finding what works for you. As long as you’re mindful of what and how much you’re eating, timing isn’t important.
Supplement With Vitamins and Minerals
Taking vitamins and minerals can help supplement any essential nutrients that are lacking in your diet. Again, you must tailor this to your unique needs! Nutritional needs depend on many factors. For example, men and women need different amounts of nutrients like iron, potassium, vitamin D3, and calcium.
How can you determine which supplements to take without a nutrition test? Watch for signs that you could be experiencing common signs of nutritional deficiencies. It’s also important to consider any dietary restrictions that may be affecting your nutrient levels. For example, vegetarians and vegans face a higher risk of vitamin B12 deficiency, while people on keto diets might miss out on nutrients like magnesium and potassium found in starchy vegetables.
Remember, because we’re all different, it’s important to take a tailored approach to health and fitness. Your gender, age, and several other factors can impact how your body responds to different weight-loss strategies. Don’t be afraid to try different things until you find what works best for you!