Weight Loss for Women

Several biological factors can make weight loss more challenging for women than men:

• Higher body fat percentage: Women naturally carry a greater proportion of body fat.

• Hormonal fluctuations: Changes throughout the menstrual cycle can influence appetite, cravings and energy expenditure.

• Lower muscle mass: Women typically have less skeletal muscle, so they burn fewer calories at rest.

• Hormone-related conditions: Conditions such as PCOS and hypothyroidism, which are more common in women, can make weight management more difficult.

While these factors can affect the rate of weight loss, they do not prevent it. Understanding the underlying factors contributing to weight gain can help women choose the most appropriate treatment and support for their individual needs.

There is no single “best” diet for weight loss. Sustainable results are more likely to come from long-term healthy eating habits than short-term restriction.

A balanced diet can include:

• Lean protein to support fullness and help maintain muscle mass

• Fibre-rich foods such as vegetables, fruit, beans and whole grains

• Healthy fats from foods such as nuts, seeds and oily fish

• Minimising ultra-processed foods and excess calories

• Mindful eating by paying attention to hunger and fullness cues

Small, sustainable changes are often more effective than highly restrictive diets. A dietitian can help create a personalised eating plan based on your health, preferences and lifestyle.

There is no single calorie target that works for every woman. Calorie needs vary based on age, height, weight, body composition and activity levels.

For many women, losing weight involves taking in fewer calories than the body uses. NHS and NICE guidance suggests reducing daily calorie intake by around 500–600 calories, which may lead to a gradual weight loss of around 0.5–1 kg (1–2 lb) per week. 

A personalised calorie target should take into account:

• Current weight and BMI

• Activity levels

• Medical conditions

• Weight loss goals

• Individual nutritional needs

Your Envigore dietitian can recommend a calorie intake that is appropriate for your circumstances.

Yes. Hormonal changes during perimenopause and menopause can make weight management more challenging.

Common changes include:

• Increased abdominal fat accumulation

• Reduced muscle mass

• Changes in energy expenditure

• Altered appetite and hunger signals

Research suggests women may gain weight more rapidly during the menopausal transition, partly due to declining oestrogen levels. These changes are not simply a result of ageing and often require a different approach to weight management.

Envigore offers dedicated menopause support alongside our clinician-led weight loss programmes to help women navigate this stage of life.

According to NICE guidance, for most women, a healthy and sustainable rate of weight loss is approximately 0.5–1 kg (1–2 lb) per week.

This rate can help:

• Promote body fat loss

• Preserve lean muscle mass

• Reduce the risk of nutritional deficiencies

• Support long-term weight maintenance

Findings from a Public Health England campaign showed that a realistic goal is often to lose 5–10% of your starting body weight within the first three to six months of a structured weight loss programme.

Rapid weight loss may increase the risk of muscle loss, nutrient deficiencies and other health complications, particularly without medical supervision.

You may benefit from medical support if weight loss has been difficult despite making lifestyle changes, or if an underlying health condition could be contributing to weight gain.

Consider seeking clinical advice if:

• You have repeatedly struggled to lose weight or maintain weight loss

• You have symptoms of conditions such as PCOS, hypothyroidism or insulin resistance

• Your weight is affecting your physical health

• You have been diagnosed with conditions such as high blood pressure, type 2 diabetes or sleep apnoea

• Your weight is impacting your confidence, mental well-being, or quality of life

At Envigore, your initial consultation is designed to identify the factors affecting your weight and recommend the most appropriate treatment and support for your individual needs.

Trust healthcare professionals who specialise in weight loss for women. Improve your health with clinically-proven medications and personalised support.