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Why Men Lose Weight Differently Than Women

February 04, 2026

You start a new diet with your partner, and within a week he’s down five pounds — while your scale barely budges. Sound familiar?

“When it comes to weight loss, men and women really do experience it differently,” says Kelli Harper, DO, with Hartford HealthCare Medical Group. “It’s not just hormones. It’s metabolism, muscle mass and even how our bodies store and burn fat.”

Here’s a closer look at why the playing field isn’t always even, and what you can do to stay on track.

1. Men tend to lose weight faster

It’s frustrating but true: men often see results sooner, especially in the first few weeks of a new diet or exercise routine.

“Men typically have more lean muscle mass and higher resting metabolic rates, meaning they burn more calories even at rest,” says Dr. Harper. “Women’s bodies are naturally designed to hold onto a bit more fat for hormonal and reproductive balance.”

But don’t let that discourage you — women’s slower progress can actually lead to steadier, more sustainable results.

> Related: Why Most Diets Fail – And What to Do Instead

2. Hormones play a major role

Estrogen, progesterone and testosterone all affect how your body stores and uses fat. And for women, these hormones fluctuate throughout the month — and even more dramatically during menopause.

“Women’s hormones can make weight loss feel unpredictable,” says Dr. Harper. “For example, estrogen can promote fat storage around the hips and thighs, while testosterone helps build lean muscle.”

Understanding those changes can help you work with your body rather than against it.

> Related: How to Reset After a Week of Takeout and Zero Motivation

3. Fat distribution looks different, too

When men gain weight, it often collects around the abdomen. Women, meanwhile, tend to store fat in the hips, thighs and buttocks.

“Visceral fat — the kind that builds up around the midsection — is more common in men and can pose greater health risks like diabetes and heart disease,” warns Dr. Harper. “Women typically carry more subcutaneous fat, which sits under the skin and is less harmful metabolically.”

So while men might lose belly fat faster, women’s overall body composition tends to support better long-term health when paired with regular exercise and balanced nutrition.

4. Exercise impacts each body differently

Men often see faster muscle growth and fat loss from resistance training because of higher testosterone levels. Women, on the other hand, may benefit more from a mix of strength training, cardio and flexibility work.

“Both men and women need muscle-building exercises, but women often see changes in body shape and strength before the scale moves,” says Dr. Harper. “That’s still progress — muscle weighs more than fat but takes up less space.”

Instead of chasing the same numbers as someone else, focus on your energy levels and how strong you feel.

> Related: 4 Things to Know Before Trying GLP-1s for Weight Loss

5. Stress and sleep matter more than you think

When life gets hectic, your body holds onto fat — and for women, stress-related weight changes are especially common.

“Cortisol, the stress hormone, can slow metabolism and increase cravings for high-sugar, high-fat foods,” says Dr. Harper. “And poor sleep can make those cravings even worse.”

Try setting a consistent bedtime, limiting caffeine late in the day and finding ways to unwind.

> Related: 8 Easy Ways to Curb Cravings Without Cutting Out Your Favorite Foods

6. Long-term success looks the same for both

Here’s the good news: even if men lose weight faster, maintaining it requires the same commitment for everyone.

“Regardless of gender, sustainable weight loss comes down to lifestyle. That means eating balanced meals, staying active, managing stress and getting enough sleep,” says Dr. Harper. “Crash diets or extreme workouts don’t work long-term for anyone.”

The key is finding what fits your body and your life — not someone else’s timeline.

Focus on progress, not comparison

Understanding how weight loss differs for men and women can make the process feel less frustrating — and far more sustainable.

“Our bodies are different, and that’s okay,” says Dr. Harper. “The goal isn’t to lose weight like someone else — it’s to find a healthy rhythm that works for you.”

So skip the comparison game. Focus on small, consistent changes, and celebrate progress — even when it’s slow.