Why Two Women Lost Different Amounts of Weight — Even When Dieting Together

Let’s talk about Neha and Riya (names changed).

They both started a weight loss journey around the same time.Neha is 40, weighs 72 kg, and works as a nurse.Riya is 28, weighs 70 kg, and works at a desk job.

One month later:👉 Neha lost 3 kg👉 Riya lost 1.5 kg

Let’s break down why.

🔍 1. Your Job = Your Lifestyle (aka NEAT)

Neha is constantly on her feet. As a nurse, she:

• Walks throughout her shift

• Carries her lunch (avoiding takeout)

• Walks her dog in the eveningAll of this contributes to NEAT — Non-Exercise Activity Thermogenesis, or calories burned doing everyday things.

Riya, on the other hand, sits most of the day in front of a screen and only walks occasionally.Her lifestyle naturally burns fewer calories — even if both do the same gym workout.

🧠 Key point:Even if you work out for 1 hour, it’s what you do in the other 23 hours that matters most.

🥗 2. Nutrition Habits Matter More Than You Think

Neha:

• Packs her meals

• Eats a high-protein dinnerProtein helps preserve muscle mass, keeps you fuller for longer, and boosts metabolism.

Riya:

• Eats out for dinner

• Practices “moderation” but ends up eating more calories unknowingly

🧠 Key point:You can’t outwork a poor diet — especially one full of hidden calories (like oils, sauces, and sugary drinks).

🏋️‍♀️ 3. Training Frequency + Recovery

Neha works out 5 days a week with structure.Riya just walks and skips structured strength training.Strength training + high-protein intake helped Neha retain muscle mass and boost fat loss.

🔢 Let’s Talk Deficits: How to Calculate Calorie Deficit

Step 1: Estimate TDEE (Total Daily Energy Expenditure)

Use the Mifflin-St Jeor Equation:

BMR (women) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Then multiply BMR by your activity factor:

• Sedentary (desk job): × 1.2

• Lightly active: × 1.375

• Moderately active: × 1.55

• Very active (nurse + workouts): × 1.725

👉 That gives your TDEE (calories burned per day)

Step 2: Create a Deficit

To lose 0.5 kg/week, you need a 500-calorie/day deficitTo lose 1 kg/week, you need about a 1000-calorie/day deficit

⚠️ Going below 1200-1300 calories/day (for women) is usually not recommended.

🎯 Final Takeaway:

Weight loss is not just math — it's lifestyle + habits + consistency.Neha’s structured lifestyle and habits naturally pushed her to a higher calorie burn and better food control.Riya’s efforts still count — but her environment and habits reduced her net deficit.

If you're Riya, the goal isn't to feel bad — it’s to get aware.Small daily tweaks like walking after meals, prepping dinner, or strength training twice a week can tip the scale in your favor.