How the Female Body Loses Weight (and Why It’s Different)

Hello fellow Fierce crew. Here’s this weeks blog to hopefully help you progress in your fitness journey! Remember to share the information to those you feel would benefit! Let’s stay connected and remember- train fierce, live empowered 💪🏽

Happy reading 😊

How the female body loses weight - just the facts; no fluff

1. Caloric Deficit Is the Foundation

• Weight loss happens when the body burns more calories than it consumes.

• A calorie deficit can be created through:

  
  

  • Reduced food intake

  • Increased physical activity

  • A combination of both

2. Hormonal Influences on Weight Loss

Estrogen & Progesterone

• Hormonal fluctuations throughout the menstrual cycle impact:

  
  

  • Hunger and cravings

  • Motivation and mood

  • Water retention and bloating

Cortisol

• Elevated cortisol from stress can increase fat storage, particularly around the abdomen.

Insulin

• Insulin resistance, especially common in PCOS, can make weight loss more difficult.

3. Fat Storage Patterns in Women

• Women have higher essential body fat than men.

• Fat is commonly stored in the hips, thighs, buttocks, and lower abdomen.

• These areas are biologically designed to store fat and may be slower to respond during weight loss.

4. Muscle Mass and Metabolism

• Women naturally carry less muscle mass than men.

• Less muscle means a slower resting metabolism.

• Strength training helps:

  
  

  • Preserve or build muscle

  • Increase calorie burn

  • Improve body composition

  
  

5. Life Stages Affect Fat Loss

Puberty

• Natural increase in fat for reproductive development.

Pregnancy

• Fat stored for fetal development and breastfeeding.

Postpartum

• Hormonal changes and sleep deprivation can impact metabolism and fat retention.

Menopause

• Estrogen decreases, often leading to more abdominal fat and a slower metabolism.

  
  

Key Takeaways for Women

• Strength training is essential.

• Cycle tracking can help tailor training and nutrition.

• Adequate protein intake supports fat loss and muscle retention.

• Avoid extreme diets that stress the body and disrupt hormones.

• Prioritize sleep and stress management to support hormone balance.

FEMALE FAT-LOSS GUIDE: Strong, Not Starved

Step 1: Determine Your Calorie Target

• Estimate your maintenance calories using a BMR calculator and activity multiplier.

• Subtract 300–500 calories per day for a sustainable fat loss rate.

• Avoid dropping below 1,400–1,500 calories unless supervised by a professional.

Step 2: Use the Balanced Plate Method

• ¼ plate protein (chicken, tofu, eggs, beans)

• ¼ plate carbs (quinoa, oats, rice, potatoes)

• ½ plate vegetables

• Add healthy fats (olive oil, avocado, nuts)

Sample Day

• Breakfast: Greek yogurt, berries, chia seeds

• Lunch: Grilled chicken, sweet potato, mixed greens

• Dinner: Salmon, quinoa, roasted broccoli

• Snacks: Protein shake, boiled egg, apple with peanut butter

Step 3: Combine Strength and Cardio Training

• Strength training: 3 times per week

  
  

  • Focus on compound movements like squats, lunges, presses, and rows

  • 3 sets of 8–12 reps per exercise

    
    

• Cardio: 2–3 sessions per week

  
  

  • Mix of steady-state, interval training, or low-impact options like walking

  
  

Step 4: Sync Workouts with Your Cycle

Week 1–2 (Follicular and Ovulation)

• Energy is higher; ideal time for intense strength and cardio sessions

Week 3–4 (Luteal and Menstrual)

• Energy dips; focus on recovery, lower-intensity exercise, or lighter strength work

• Increased appetite and cravings are normal—plan balanced snacks and meals

Step 5: Lifestyle Habits to Support Fat Loss

• Sleep: 7–9 hours per night

• Hydration: 2–3 liters of water daily

• Stress management: use breathing techniques, journaling, or gentle movement

• Limit alcohol and reduce caffeine if sleep or hormones are affected

Hope this information will be of use to you and it will serve you well on your journey! Struggling? Why now hire me? Personal trainer in London. Stay strong 💪🏽