Having low testosterone can be disadvantageous to men. The male hormone is generally responsible for overall masculinity, including sexual drive and physical determination. Men in such unfortunate conditions are prone to obesity. Fortunately, the boosters to increase testosterone levels in your body can help. Here we have some weight loss tips that can also boost testosterone.
Relation Between Testosterone Level and Weight
Being overweight simultaneously puts one at risk of having a low level of testosterone. The health concern can affect the HPG (hypothalamic-pituitary-gonadal) axis, which is responsible for regulating the testicles. If something bad happens, sexual drive and reproduction capability will be immensely reduced.
Another health scare of being overweight or obese is becoming leptin-resistant. Leptin is a hormone produced by fats, and the non-response of this hormone can lead to eating disorders. It will trigger an endless cycle of feeling inappropriately hungry and demanding to eat more. As this situation occurs, the production of testosterone will be negatively affected.
How to Lose Weight for Males With Low Testosterone
Experts say that when overweight men manage to lose 5 to 8 percent of body weight, there will be a noticeable increase in testosterone levels. Here are some effective tips that one may try in order to achieve such weight loss.
Be Active Daily
Having low testosterone can make one feel fatigued. So, it helps to stay active on a daily basis. You can do this by maintaining an exercise routine that is broken into different parts with enough intervals for rest. For example, doing three 20-minute exercises with enough rest in between is as good as having a non-stop 1-hour workout. Walking can be a great start.
Spend Time For Strength Training
As you are getting active every day, it will be helpful to incorporate strength training. Lifting weights is one way to build strength and develop muscles to replace fat.
Doing strength training for at least 10 minutes a day and 3 times a week can help you build muscle. In case you lack equipment or time to go to a gym, doing push-ups in your room is also effective.
Avoid Consuming Simple Sugars
You can hear a lot of experts saying that sugar is evil. That may be mostly true. However, it may be complete if we say that overconsumption of sugar is the real evil. Common foods that are rich in carbohydrates, like bread, rice, pastries, and pasta contain sugar levels that take a gargantuan amount of effort to burn. If you can’t avoid them, you may try regulating.
Don’t Get Hungry
You may think that calorie deficit methods can really make you lose weight. Frankly, it really does but overdoing it can put your body in worse condition. You have to learn when to fast, how long it has to be done, and what foods you need to consume beforehand.
Get Adequate Sleep
Sleep deprivation can contribute to gaining weight. When you are sleep derived, your level of leptin is lowered while the level of ghrelin is increased. This translates to poor stimulation of appetite.
Eight hours of sleep will always be the usual recommendation. However, if you have a busy schedule, you can compensate this by taking occasional naps as many as possible.
Drink Alcohol Moderately
Overconsumption of alcohol can affect your testosterone. As your decision-making will become cloudy, your internal bodily functions are also greatly disrupted. Furthermore, development in the gut and the so-called “beer belly” are evidences that having more alcohol can increase one’s weight.
It may be hard to loss weight for males who have lowered testosterone levels. However, when the momentum is building up, you can see that there will be significant positive changes in your masculinity. Consistency is a great component to keep pushing through.