9 Best Weight Loss Tips For Women, According To Experts (2024)

“Many factors can contribute to weight gain or difficulty in losing weight for women,” says Dina Peralta-Reich, M.D., a board-certified obesity medicine specialist and director of New York Weight Wellness Medicine in New York City. In addition to genetic and environmental factors, hormonal and metabolic issues such as hypothyroidism and polycystic ovarian syndrome (PCOS) can cause weight gain, she says.

And as women age, particularly during perimenopause and menopause, estrogen levels decrease, increasing fat accumulation and changes in body composition, adds Dr. Peralta-Reich.

Declining levels of testosterone (starting after age 30) causing a decrease in muscle mass play a role, too, says Florence Comite, M.D., a physician scientist in endocrinology and founder of the Comite Center for Precision Medicine and Health in New York City. “Muscle is more metabolically active than fat is, so with less muscle mass to burn off calories, women tend to put on fat,” says Dr. Comite.

“Emotional and mental factors also play a role, such as emotional eating triggered by anxiety, stress and depression,” adds Dr. Peralta-Reich.

Is It Harder for Women to Lose Weight?

“I work with men and women on varying weight loss journeys, and often, unfortunately, it is harder for women to lose weight due to differences in muscle mass, maintenance calorie requirements and hormonal differences,” says Jeremy Gleeson, M.D., a board-certified endocrinologist at Optum in Albuquerque, New Mexico.

And, as mentioned above, this is especially true as women age due to hormonal fluctuations, weight gain, fat accumulation and a slower metabolism, says Dr. Peralta-Reich.

Instead of extreme diets, which can be unhealthy, Dr. Gleeson encourages a holistic approach to weight loss, including a balanced diet, consistent physical activity, regular sleep, adequate hydration and stress management. Social support can help with motivation, encouragement and goal setting, he adds.

“For women, understanding hormonal fluctuations associated with pregnancy and menopause, certain health conditions such as polycystic ovary syndrome (PCOS), and differences in body composition and metabolism are important to consider,” says Dr. Gleeson.

Dr. Peralta-Reich notes the importance of diagnosing and treating underlying issues potentially contributing to weight gain. “FDA-approved medications are available for obesity and weight management,” she says. “Patients should feel comfortable discussing their options without stigma.”

Focus on Food Quality

Cutting 500 calories from your daily intake is recommended if you’re trying to lose weight. It’s important to note that the amount of calories you need per day varies according to your height, weight and activity level. To find the amount of calories you need to lose weight, determine your individualized maintenance calorie needs (how many calories you need to maintain your current weight) and deduct 500 calories. This will amount to about 1 pound of weight loss per week.

Keep in mind calories aren’t the whole picture—what you eat matters too, says Jen Cadenhead, a registered dietitian nutritionist and executive director of the Laurie M. Tisch Center of Food, Education and Policy at Columbia University in New York. The quality of your food (carbohydrates in particular) is important for weight loss and maintenance, she says.

In fact, a recent study found that high-glycemic carbs, like sugar-sweetened beverages, refined grains and starchy vegetables, were more likely than whole grains, whole fruit and non-starchy vegetables to cause weight gain over time for both men and women^[2]Wan Y, Tobias D. Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. BMJ. 2023;382:e073939. .

Cadenhead encourages eating balanced meals with whole grains, veggies (especially leafy greens), whole fruits, nuts, seeds, legumes and beans. “You get less calories and better nutrient profiles naturally with these foods,” she says.

Eat More Protein

“Protein makes us feel fuller, which helps reduce the likelihood of overeating or going back for seconds,” says Dr. Peralta-Reich. She adds that this can help create a calorie deficit that can contribute to weight loss over time. What’s more, sufficient protein intake is essential for maintaining muscle mass as we age and supporting a healthy metabolism. That’s because muscle burns more calories than fat, even at rest.

Research indicates that 1.2 to 1.6 grams of protein per kilogram of body weight may increase satiety and contribute to weight loss and maintenance^[3]Leidy HJ, Clifton PM, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. .

Prepare Your Meals

Try preparing your meals from scratch—even if they’re simple, advises Cadenhead. That way, you can avoid eating processed foods, which are often higher in calories and linked to weight gain, she says.

A 2017 study found that individuals eating home-cooked meals more than five times weekly consumed a higher quality diet and maintained a lower percentage of body fat than those who consumed self-prepared meals less than three times weekly^[4]Mills S, Brown H, et al. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017;14(1):109. .

Keep a Food Diary

Dr. Comite recommends tracking your food for a few weeks to understand your eating habits better. Make a log of what you eat and drink each day, including the amount, time of day and who you ate it with, and use this information to make changes, such as reducing calories and eating more mindfully.

Tracking your food daily can help you adhere to a healthy eating plan and increase your weight loss odds. A 2017 study examined the effects of maintaining a daily food journal over 49 weeks in combination with regular exercise, reduced portion sizes and a healthy diet. Individuals who tracked their diets over 66% of the time lost an average of 7 pounds more than those who tracked inconsistently^[5]Ingels JS, Misra R, et al. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res. 2017;2017:6951495. .

Limit Alcohol

There are a few ways that alcohol can lead to weight gain. It can be high in calories when combined with sugary mixers, and it can increase hunger, reduce satiety and interfere with fat breakdown.

Research indicates that weight gain is a greater risk factor for heavy drinkers than light-to-moderate ones^[6]Traversy G, Chaput J. Alcohol consumption and Obesity: An Update. Current Obesity Reports. 2015;(4):122-130. . Even so, limiting how much alcohol you drink can enhance your weight loss efforts, says Cadenhead.

Add Resistance Training

You may think cardio is the key to losing weight—after all, it generally burns more calories. But resistance training should be part of your weight loss arsenal, too, says Dr. Peralta-Reich. “Weight training is more effective than cardio at building muscle, and muscles burn more calories at rest than other tissues, including fat,” she says.

You can do resistance training with free weights, machines, resistance bands and medicine balls, or try bodyweight exercises like pushups, squats and yoga. The Centers for Disease Control and Prevention (CDC) advises doing strength training exercises that work all your major muscle groups at least two days weekly.

Move More

In its latest Physical Activity Guidelines, the U.S. Department of Health and Human Services suggests that people attempting to lose more than 5% of their body weight or maintain a significant weight loss engage in at least 300 minutes of moderate-intensity activity weekly. Dr. Comite suggests walking, biking, rowing, housework (and even sex) as ways to hit that target.

Add in Some HIIT

Sprinkling some high intensity interval training (HIIT) into your exercise routine may help you burn more calories. HIIT means alternating short bursts of intense effort (like sprinting) with stretches of less intense exercise (like walking), says Dr. Comite. Research shows that HIIT increases metabolic rate, so you burn more calories at rest and during activity^[7]Hostrup M , Lemminger, AK, et al. High-intensity interval training remodels the proteome and acetylome of human skeletal muscle. eLife .2022;11:e69802. . However, aiming for 10,000 steps per day is a good starting point.

Get Enough Sleep

Recent research indicates that getting less than seven to nine hours of sleep each night increases the risk of weight gain and obesity^[8]Papatriantafyllou E, Efthymiou D, et al. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022;14(8):1549. . On the flip side, getting enough sleep may help moderate your appetite and calorie intake, says Dr. Peralta-Reich.

“When you’re sleep-deprived, you’re more likely to experience an increase in appetite and, thus, consume more calories,” she adds. “A full night’s sleep can energize you for the next day, allowing you to power through your day—and workout.”

“Losing excess weight can benefit overall health, but if not done safely, there are risks,” says Dr. Gleeson. Rapid and significant weight loss can be dangerous, agrees Dr. Comite. “Often, rapid weight loss is due to starvation diets or fasts that may not provide enough of the essential nutrients for good health,” she explains.

Extreme dieting and rapid weight loss may also cause:

• Gallstones
• Headaches
• Fatigue
• Mood disorders
• Bone loss
• Hair loss
• Cold intolerance
• Muscle loss
• Constipation or diarrhea

For safe and sustainable weight loss, aim for a reasonable goal of 1 to 2 pounds per week.

If you have tried changing your diet and have not seen any positive or sustainable results, or if your weight is starting to affect your physical and emotional well-being, visit your doctor, recommends Dr. Peralta-Reich. For example, they can perform blood tests to check your testosterone, estrogen and thyroid hormone levels, says Dr. Comite.

You should also consult your doctor before taking new supplements or changing your diet and fitness routine, adds Dr. Comite. They can provide guidance and prescribe medications if appropriate, she says.

Dr. Gleeson urges being kind to yourself on your weight loss journey. “When considering weight loss for women, it’s perhaps most important to recognize the gap between medically-healthy goals and unreasonable societal expectations,” he says.