Trying to lose weight, but you’ve hit a wall in your progress, despite your efforts at the gym and in the kitchen cooking lean meals?
If that's the case, it might be time to look closely at your hormones.
Testosterone is crucial in controlling body physiology and can significantly impact how well your gym sessions will help shed those pounds, especially for men.
No matter how disciplined you are in following a weight loss regime, it will be an uphill battle if your testosterone levels drop.
With the correct understanding of testosterone production and its effects on metabolism and weight loss, you can ensure that your fitness journey is effective – all while helping ensure lasting health benefits.
So, here's a closer look at how decreasing testosterone levels can impact your weight loss efforts as a man and what you can do about it:
What is testosterone, and how does it affect men's weight loss goals?
Testosterone is a hormone produced naturally in the body that is essential to male physical development and health.
It is created in the testes and impacts many different functions in the male body. It influences muscle mass and strength but can also affect other physiological processes like metabolism.
Testosterone is responsible for multiple different functions in the body, including:
- Responsible for developing the male reproductive system, including the testes and prostate gland.
- Promotes the development of secondary sex characteristics, such as facial and body hair growth, deepening of the voice, and increased muscle mass.
- Essential for sexual function and fertility in men. It helps to regulate libido, sperm production, and erectile function.
- Plays a role in bone and muscle health. It helps maintain bone density, muscle mass, strength, and stamina.
- Linked to mood and well-being. Low testosterone levels have been associated with depression, fatigue, and irritability.
- Plays a role in heart health as well. Low testosterone levels have been linked to an increased risk of heart disease.
In addition to all this, testosterone can also impact weight gain and weight loss. This is because, in men, lower testosterone levels can lead to slower metabolism rates, resulting in difficulty dropping excess weight.
Understanding testosterone's role in metabolism is vital for those seeking to lose weight or maintain their ideal body composition – its production should be monitored and managed for maximum efficiency when working towards weight loss goals.
Why do Men Lose Testosterone as They Age
Decreasing testosterone is an unfortunately natural part of the ageing process for men.
As men age, hormones change. Testosterone production slows significantly because of reduced testicular and pituitary function, leading to decreased muscle mass and strength and difficulty building lean muscle.
Your levels of testosterone vary a lot at different stages of your life. It's typically at its peak in your early twenties and slowly reduces as the years roll by unless you do something to boost your testosterone levels.
Your testosterone levels are also low during puberty, where your entire chemical makeup is completely imbalanced. Some of the symptoms you experience during that period can reappear as your testosterone falls when you age.
As you age, the natural reduction of testosterone in the human body can make it harder to burn fat, resulting in weight gain.
There are several other causes of testosterone decline, such as stress, poor diet, nutrient deficiencies, and lack of exercise, which can make low testosterone hit even earlier.
If you want to prolong your health as you age and maintain good condition, muscle mass and low fat, it's essential to identify areas in your life that need improvement and work on improving them for optimal hormone health.
Small changes like reducing stress levels, exercising regularly, eating healthy meals loaded with micronutrients, and supplementing your diet if necessary, can all help maintain healthy testosterone levels and keep weight loss goals achievable, regardless of age.
How Does Low Testosterone Impact Weight Loss in Men
As previously established, low testosterone can greatly impact a man's weight loss goals. This is because lower levels of testosterone production in the body can lead to increased fat storage, decreased metabolism and reduced motivation to stick to diet and fitness plans.
All things that make keeping those extra pounds off even more of a struggle.
As testosterone is crucial in regulating and maintaining muscle mass, a drop will see a lot of this potential muscle reduce in size and potentially even turn into fat tissue instead.
Men need to know the relationship between low testosterone and weight gain as part of their overall health and wellness journey to reach their goals and work around this issue.
By familiarising themselves with the signs of low testosterone, men can maintain a healthy hormone balance and achieve sustainable weight loss without putting in unsustainable amounts of effort.
Of course, it can be tough to know if you have low testosterone.
If you're concerned about your testosterone and other hormone levels, symptoms of low testosterone that you should look out for include:
1. Low sex drive
One of the most common signs of low testosterone is decreased sex drive.
This symptom can seriously affect your relationship and can play into low feelings of self-worth, so it's a good idea to try and identify the reason for this.
If you used to have a strong sex drive but no longer feel interested in sex, it could be a sign that your testosterone levels are low. Low sex drive can also be a symptom of depression, so it's worth investigating the cause to see if you can get the help you need.
2. Erectile dysfunction
Erectile dysfunction, or the inability to get or maintain an erection, is another common sign of low testosterone.
This is because testosterone is important in regulating the function of your sexual organs.
If you used to be able to get erections easily but can no longer do so, it could be a sign that your testosterone levels are low, and you might need to make some changes to help you increase your hormone levels.
3. Low sperm count
Related to how testosterone plays a massive part in sexual health, low testosterone levels can also decrease sperm count.
If you're not producing as much fluid during sex, it may be a sign of low sperm count. Of course, the best way to know is to have it checked by a doctor.
The repercussions of low sperm count can be huge, as it can make you infertile in extreme cases and, in general, make it much harder for you to get a partner pregnant.
4. Fatigue
Fatigue is another common sign of low testosterone. If you feel tired all the time, even after getting a good night's sleep, it could be a sign that your testosterone levels are low and that you need to try to fix things if you're looking to lose weight.
5. Depression
Depression is another common sign of low testosterone. If you feel down or hopeless, it could be a sign that your testosterone levels are low.
This happens because low testosterone means an imbalance in your hormones, meaning different brain signals are being sent.
Depression can also go hand in hand with fatigue caused by low testosterone.
Another way that low testosterone can impact you is that it may lead to a hormone imbalance where estrogen, the female sex hormone, overrides it, leading to a few side effects that can affect your ability to lose weight and can cause you to gain weight.
For example, if men have a higher estrogen level than testosterone, they can start to develop male breasts. These are fatty growths on their breath tissue which can give the appearance of man boobs, making the individual look larger as a result.
As well as this, estrogen in men can also facilitate weight gain, which, when paired with male breasts, can drastically impact a man's appearance and send them into a spiral of low confidence, potentially bringing on other symptoms and side effects.
The Benefits of Enhancing Testosterone Levels
Although healthy testosterone levels are essential for all men, some of us may require a little help to boost our natural production. Enhancing testosterone is a practical approach to reducing weight and can be vital to any diet plan.
When combined with a healthy lifestyle that includes a balanced diet and regular exercise, increasing your testosterone levels can be beneficial in terms of reaching your desired weight-loss goals.
Moreover, improved testosterone levels may also convey additional benefits that make you feel healthier and better.
In addition to being a great way to facilitate weight loss, an increase in testosterone can also spark some other benefits, such as:
Improved Muscle Mass
One of the primary benefits of increasing testosterone levels is that it can help to improve muscle mass.
Testosterone is a hormone that helps to build and maintain muscle tissue. Therefore, increasing testosterone levels can lead to increased muscle mass. Testosterone can also help increase strength and power, making you feel and look more manly as a result.
Improved Bone Density
Another benefit of increasing testosterone levels is that it can help to improve bone density. Testosterone helps promote the production of new bone cells, leading to increased bone density.
This is especially beneficial for older men at risk for osteoporosis, a condition characterized by fragile and porous bones. Better bone density can help you avoid injuries, allowing you to work out more, which can help with weight loss.
Improved Libido
Increasing testosterone levels can also lead to improved libido or sex drive. This is because testosterone plays a role in sexual arousal and desire.
Testosterone can also help improve erectile function, allowing you to perform better, which can be useful for your relationship.
Enhanced Mood
In addition to the physical benefits of increasing testosterone levels, there are also psychological benefits. Testosterone has been shown to improve mood, reduce anxiety, and increase feelings of well-being.
Testosterone can also help improve cognitive function and memory, helping you go about your day-to-day better.
Reduced Risk of Heart Disease
Finally, increasing testosterone levels can also reduce the risk of heart disease. Testosterone has been shown to improve cholesterol levels and reduce inflammation.
These effects can lead to a reduced risk of heart disease, which can be fatal if left for too long without significant changes to your lifestyle.
Food Choices, Exercise and Supplements for Increasing Testosterone in Men
For men looking to increase their testosterone levels and reach their desired weight loss goals, healthy food choices, proper exercise, and supplements can be practical tools.
Ensuring your diet includes plenty of lean proteins, complex carbohydrates, unsaturated fats, and great hydration is vital to maintaining a sense of well-being and overall health.
Incorporating a regular exercise routine that focuses on strengthening muscles and cardiovascular activity helps support hormone balance, too. Sticking with your exercise, even if it doesn't first look like it's working, will help naturally boost your testosterone.
Additionally, certain vitamins, adaptogenic herbs and natural supplements can also be effective in increasing testosterone, or if you'd rather, you can also turn to dedicated and effective weight-loss pills and supplements to do the trick.
As with any health-related decision, speaking with an expert medical practitioner who can point you in the right direction for the best outcomes is recommended.
Your hormones are essential for your health
Overall, testosterone is essential for men to understand to maintain and reach their weight loss goals.
Knowing the basics of testosterone, learning why levels drop as men age, and understanding how to improve testosterone levels with exercise, food choices, and supplements can be key building blocks toward better health.
Furthermore, tracking progress is critical for any health goal, so monitoring your testosterone levels via simple lab tests is a good idea. With this knowledge in your pocket, you'll be ready to face the challenges of weight loss head-on and look forward to success in the future.
Testosterone is the most critical chemical for men, so ensure your body produces enough of it to help you achieve your goals and lead a fulfilling life.
