Much harder than simply cutting your calories and watching the weight fall off.

I am, however, hoping that I can use my experiences to help you.

Then I would have an off day, and spiral out of control.

I would gain back all of the weight I lost, plus more.

Fast forward to last year, I ended up at 311 pounds after torturing myself with the yoyo dieting.

I felt permanently guilty and disgusted with myself.

I’ve always felt that I relate better to my female clients than male ones.

Knowing the magnitude of this battle will allow you to be kinder to yourself when you stumble.

Thermic effect of intentional activity: Activities burned from moving around all day.

Non-exercise activity thermogenesis (NEAT): Calories burned from spontaneous activity that your body undertakes.

In your average person, resting metabolism accounts for about 70% of total calories burned in the day.

So what happens when people over-consume calories with no additional exercise?

Most people know that your body stores most of these calories as fat.

Cici’s Pizza Buffet for everyone, right?

This is why women physiologically get the short end of the stick.

Research has corroborated this observation; self-compassionate people areless likely to make the same mistake again.

Women are also a lot more compassionate toward others than men are.

The discrepancy between how women treat themselves and how they treat others is bigger than it is with men.

This is detrimental to progress.

Self-criticism, in place of self-compassion, acts to foil positive progress.

The first issue is water retention.

(I use the quotations because this is something that clients often say.)

Adding to this, appetite control tends to worsen as a symptom of PMS.

A theorized cause behind this is serotonin, the “happiness hormone.

“Research has shown that serotonin levels are lower prior to menstruation.

This gives rise to depressive symptoms and emotional eating, compounded by intense cravings and weaker self-control.

Women, on the other hand, don’t have it so easy.

And you wonder why it sometimes takes us hours to get ready.

Men don’t have to deal with these issues.

Sure, these are societal issues, but they’re there.

How does this relate to weight loss?

It’s because decisions impact your available willpower.

But you’re not lazy.

You kick ass, work hard, and bring home the goods.

The truth is thatwillpower is a finite resource.

Forgiving yourself for past mistakes, then learning how to manage it can make all the difference.

*There’s relatively recent research to suggest that the concept ofwillpower may just be in your head.

This is just one data point out of tons of research on the subject.

Regardless, it still makes senseto believe that willpower is finite.

Let’s take portion size for example.

Most people already know thatportion sizes have increased over the years.

But you probably haven’t thought about how much more pronounced this is for women.

Think you’ll know when to stop?

Cardio is like paying off a credit card, whereas strength training is like paying a mortgage.

With the latter, you’re building an asset.

It’s not just marketers that keep women away from strength training.

The typical gym environment does so as well.

Detoxes, cleanses, andother scamstend to be marketed towards women as well.

Well, she started being kinder to herself:

I started being, gasp, NICE to myself.

I made the eating plan fit into my life, rather than fitting my life into the diet.

I have since lost almost 40 pounds.

Being nice to myself has allowed me to forgive myself and stay on a positive path.

Also, while I am eating well, I feel positive rather than punished.

I can truly see myself continuing on this journey.

As a woman, you’re facing a unique set of difficulties.

Therefore, weight loss has to happen more slowly.

Don’t rush things through aggressive cardio or diet.

Remember, even at this pace you’re still losing 30-50 lbs in one year.

Measure your weight month-over-month.This will account for your the hormonal impact on water retention.

Obsess over ROI.You’re already making tons of decisions every day.

Cut out all decisions that don’t have a tangible impact on your results.

Strength train.Be wary of “advice” dictating that women should have completely different fitness protocols.

You are not fat.

Besides, the time will pass anyway.

Images byWarren Goldswain,Ed Yourdon,Neil Moralee,r1aviator,Vagabondanse,Sharehows, andThe Q Speaks.