Why Men Lose Weight Faster Than Women
Ysanne Griffin
After training couples for over a decade one thing remains certain: 90% of the time, the guy loses weight way faster than his partner. Whether it’s a wife, girlfriend, or sister, the women always ask: “How is he dropping pounds so quickly?”
The truth is, it’s not about who’s trying harder, it comes down to biology, hormones and how our bodies store fat.
In this article, I’m going to break down why men tend to shed pounds faster than women at the start, but also why that gap often evens out and sometimes flips as time goes on. So if you’ve ever been curious about the “why” behind these differences, keep reading.
The Biggest Factor: Biology
One of the main reasons men lose weight faster than women is body composition. On average, men have more lean muscle mass and less body fat than women. Muscle is more metabolically active than fat, meaning it burns more calories even at rest. This gives men a higher resting metabolic rate (RMR), which means they naturally burn more calories throughout the day [1].
Hormones also play a key role. Testosterone, which is higher in men, promotes muscle growth and supports fat metabolism. In contrast, women have higher levels of estrogen, which encourages fat storage, particularly in areas like the hips and thighs. These hormonal differences make it harder for women to shed fat, especially through diet alone [2].
Weight Loss: Fast Out of the Gate
Short-term studies consistently show that men lose more weight than women during the initial phases of a diet. One of the largest examples is the PREVIEW study, which tracked over 2,000 people on a low-energy diet. After just eight weeks, men lost an average of 11.8% of their body weight, while women lost 10.3% [2].
Why the rapid results for men? Aside from metabolic rate and testosterone, men also tend to carry more visceral fat (the fat stored around internal organs.) Visceral fat is more metabolically active and easier to burn off than the subcutaneous fat (just under the skin) which is more common in women [1].
But Long-Term, the Story Changes
Over time, the gender gap in weight loss narrows and in some cases disappears entirely. A systematic review of long-term weight loss studies found no significant difference between men and women in total weight loss after 12 months or more [3]. While men often experience more dramatic early results, women tend to lose weight more steadily and may be more successful at keeping it off.
Hormones at Play
Hormones don’t just affect weight loss at the start, they also evolve throughout the process. One 2024 study showed that for each kilogram of body weight lost, testosterone levels increased in men, but decreased in women, even after controlling for menopause [4]. These hormonal shifts could influence how body composition and metabolism change over time, potentially affecting weight loss and maintenance strategies.
So What Does This Mean for You?
If you're a woman trying to lose weight, don't get discouraged by slower results. A slower, steady approach is often better for long-term success. For men, while early weight loss may come easier, maintenance can be more challenging, especially if the initial results came from aggressive dieting rather than sustainable habits.
Ultimately, understanding your body and working with it rather than against it is key. Regardless of gender, strategies like building lean muscle through resistance training, eating nutrient-dense foods, getting enough sleep, and managing stress are essential for healthy weight loss.
Conclusion
Yes, men lose weight faster initially but it’s not a race. Women may be better suited to the marathon of it especially when they focus on habits that promote overall health, not just the number on the scale. Instead of comparing yourself to others, focus on your own biology, lifestyle, and long-term goals.
Because when it comes to lasting weight loss, slow and steady might really win the race.
References
Blaak, E. (2001). Gender differences in fat metabolism. European Journal of Clinical Nutrition, 55(Suppl 1), S107–S112. https://doi.org/10.1038/sj.ejcn.1601240
Christensen, P., Meinert Larsen, T., Westerterp-Plantenga, M., Macdonald, I., Martinez, J. A., Handjieva-Darlenska, T., ... & Astrup, A. (2018). Men and women respond differently to rapid weight loss: Metabolic outcomes of a multi-centre intervention study after a low-energy diet in overweight individuals with pre-diabetes. Diabetes, Obesity and Metabolism, 20(11), 2840–2851. https://doi.org/10.1111/dom.13466
Robertson, C., Archibald, D., Avenell, A., Douglas, F., Hoddinott, P., van Teijlingen, E., ... & Boyers, D. (2015). Should weight loss and maintenance programmes be designed differently for men? A systematic review of long‐term randomised controlled trials presenting data for men and women: The ROMEO project. Obesity Facts, 7(5), 325–338. https://www.stir.ac.uk/research/hub/publication/596602
Brzozowska, M. M., Bliuc, D., Mazur, A., Baldock, P. A., Eisman, J. A., Greenfield, J. R., & Center, J. R. (2024). Sex-differential testosterone response to long-term weight loss. International Journal of Obesity. https://www.nature.com/articles/s41366-024-01591-7
