KEY POINTS:
We all know that men are from Mars and women are from Venus. But when it comes to losing weight, the sexes are also on different planets.
That's why a man can eat a whole pizza, run round the block and still drop the kilos whereas most women
have to count every calorie, exercise like demons and still know there's only one answer to the dreaded "does my bum look big in this?" question.
As unfair as it seems, men do tend to lose weight faster than women, says Wellington dietitian Gemma Dunkley.
"The key physiological reason is that men tend to have more muscle than women, which allows them to burn more calories, even when they're resting."
Genetically, it seems the cards are stacked in men's favour. "Women are predisposed to store and retain fat, primarily for reproductive purposes," Dunkley explains.
"Men use fuel more efficiently because of their higher muscle mass, so they can eat more than women without gaining weight."
And let's not forget the other advantage that men have in the battle of the bulge - their bodies generally respond more quickly to exercise.
Mish McCormack, a former Ms World Fitness and three-time winner of New Zealand's top personal trainer award, says men have a higher tolerance for exercise than women.
"They tend to have a greater lung capacity, so even if males and females are exercising at the same level, women can often feel as if they're working harder than men."
So if you're a man hoping to drop a few kilos, should you approach the weight loss game differently to women?
Not when it comes to food, says Dunkley.
"Despite finding it easier to lose weight than women, the rules are pretty much the same for both sexes in terms of nutritional guidelines such as eating plenty of vegetables, legumes and fruit, wholegrain breads and cereals such as rice, pasta and noodles."
Other foods that get her tick include lean meat, fish, poultry and reduced-fat dairy products such as milk, yoghurt and cheese (or alternatives for vegetarians and vegans).
Dunkley's weight-loss tips for men and women include serving food on a smaller plate, drinking lots of water and eating small amounts regularly, such as five to six small meals a day.
"You should also try to improve your portions by making your plate one-quarter meat, chicken or fish, one-quarter rice, pasta or potato and fill the other with light vegetables, such as broccoli, carrot, courgette or salad."
Dunkley's top tip, though, is to eat slowly and chew your food well, "because it can take 20 minutes or more for your brain to register that you're full".
The other side of the weight-loss equation is exercise, and McCormack says both genders need to engage in aerobic activity if they want to ditch the love handles.
"But when it comes to toning the muscles to improve body shape, men and women may have different goals and therefore can benefit from different training programmes," she says.
Generally, men seek workout routines that tone and build their chest and arms.
Typical exercises that can work for them include bench and shoulder presses, seated cable rows, squats, stiff-legged dead lifts, calf raises, bicep curls, tricep extensions and abdominal crunches. "The programme should involve three to five sets of eight to 10 repetitions per exercise and all body parts should be trained at least once a week," says McCormack.
This is because men respond better to fewer repetitions and more sets, while it's usually the opposite for women.
"But I encourage my weight loss clients to train all body parts to increase the total amount of muscle they carry which, among other things, increases their calorie-burning capability and ensures a balanced physique."
McCormack says a personal trainer or gym instructor can work with you to develop a weights programme to target your specific weight-loss goals. "If you follow this two to three times a week, with cardio on most of the remaining days, and start eating well, you'll soon drop the unwanted baggage."
- Detours, HoS
