Do Males and Females Lose Weight Differently?
Every body is different. When it comes to body weight, there are a variety of modifiable and non-modifiable factors that decide someone’s final weight status. When you throw sex into the mix, the weight equation gets even more interesting.
Many people use the terms “gender” and “sex” interchangeably; however, gender refers to identity and sex refers to chromosomes and hormones. Gender correlates with a person’s assigned sex and can differ from it. Today, let’s examine two factors to know about biological differences and weight.
#1: Sex Hormones Play a Major Role
Again, each body is different—not only on a physical level as it relates to our eye or hair color, but on a hormonal level as well. Everyone produces varying amounts of sex hormones. For example, in biological females, the dominant sex hormones are estrogen and progesterone, and in biological males it’s testosterone. Estrogen and testosterone are of particular importance because these two hormones have a direct impact on weight.
Research has shown that decreases in estrogen levels are correlated to increases in body fat, especially in the hips and thighs for people who are biologically female. The same research also points out that decreases in testosterone levels result in a reduction of muscle mass and an accumulation of fat in the abdominal region, for persons who are biologically male. These hormones could explain why people who take hormone replacement therapy notice physical changes to their overall body composition and weight. But, more on that later.
#2: Your Gut Health Matters
Your gut is made up of both good and bad bacteria that are collectively known as the gut microbiome. This microbiome can impact your weight, body mass index, and fat mass. It’s important to modify your diet to feed the good bacteria, which helps modulate weight status.
Try This Today:
Add more good bacteria to your meals and snacks. Feasting on prebiotic foods such as apples or oatmeal and probiotic foods such as sauerkraut or yogurt may be a huge help in managing your gut microbiome.
Does Gender-Affirming Hormone Therapy Have an Impact on Weight Status?
Research has shown the physical effectiveness of gender-affirming hormone replacement therapy. As detailed in this 2018 study, hormone therapy causes a more feminine body fat distribution in transwomen and a more masculine body fat distribution in transmen. What’s more, in this 2021 study, it was found that transwomen have greater rates of obesity and weight gain before and during hormone therapy. Is this weight gain a result of gender-affirming hormone therapy? No, not quite. Weight gain is multifactorial and is augmented by hormones, diet, lifestyle, and genetic factors.
3 Ways To Get Started
While there are plenty of ways to lose weight, the key to sustained weight loss includes small permanent changes. Here are three diet and lifestyle changes to consider incorporating today:
Swap out soda for unsweetened tea, coffee, or sparkling water. Added sugar is void of nutrients and contains additional calories that may result in weight gain. Sugars, whether natural or artificial, affect the make-up of your microbiome (gut).
Accentuate your fiber intake. Fruits, whole grains, and vegetables all contain fiber that keeps you full for a longer period of time and may promote weight loss.
Move more and sit less. Aim for at least 150 minutes of moderate-intensity physical activity per week such as brisk walking, swimming, or biking.
The Bottom Line:
There is a lot to unpack in terms of weight and sex differences. There are many modifiable factors (diet, lifestyle) and non-modifiable factors (genetics, age, sex hormones) that determine body weight and the body’s response to calorie restriction. But regardless of the factors, we have no control over—namely age and sex hormones— exercise and eating a variety of foods from a variety of food groups work.
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!