Losing fat of any kind requires a lot of work, and a lot of our habits to change. On the other hand, there’s a direct link between having enough testosterone and gaining weight, especially in the belly area. In fact, one of the signs that you may have low testosterone levels is gaining weight.
What are other signs?
Here are a couple of questions you can ask yourself to assess whether you have low testosterone.
Are you over forty? Have you lost your desire for sex or don’t even have it, you have problems with erection, you are losing muscle mass, fatty tissue is deposited in the area of the abdomen and breasts, and you often change moods? Do you sleep poorly, have difficulty concentrating, or are you tired after eating? You exercise, but you don’t see the effect. Probably the answer to all these questions lies in the fact that your testosterone level has decreased.
Before we start analyzing what is the best way to lose belly fat, let’s get familiar with the hormone causing it…
Testosterone is a hormone that is primarily produced in the male testicles, affects sexual desire, but also stimulates the growth of muscles and bones. It is normal for testosterone levels to decrease with age, but if it falls below 300 nanograms per deciliter, there is a problem. With a reduced level of testosterone, there will be a decrease in muscle mass and a weakening of the bones, which will become increasingly fragile over time.
If you are sure that the cause of the low testosterone level is not some disease (type II diabetes, obesity, chronic liver and pituitary problems, testicles, or tumors), then you can help yourself.
In order to lose belly fat caused by the lack of this hormone, the first thing you should do is change your diet
If you introduce certain super food like Macca powder in your daily diet, this can help a lot. It has a positive effect on hormone levels, increases libido, and increases the quantity and quality of sperm, which positively affects testosterone. It will also help you to take arginine, which you can buy in capsules, and nuts, sesame, and chocolate also contain it.
But there is a whole series of foods that directly affect the production of testosterone in the body. For example, egg yolk, which contains vitamin D3, which promotes the production of testosterone in the body. Then there are the hated by many, but very healthy plants from the cabbage family. Kale, cabbage, cauliflower, and broccoli contain various biological ingredients, which have a positive effect on increasing testosterone levels. Increased intake of cabbage, along with improving libido, will also reduce the amount of fat and strengthen muscles. Zinc is also a mineral that helps maintain immunity, so choose foods rich in this mineral, such as chia seeds, pumpkin seeds, walnuts, shellfish, fish, veal liver, and lamb… The list is even longer. Another food that raises testosterone levels is garlic, which also contains a substance that positively affects hormones.
We all understand how important what we eat and drink during the day is. However, at the end of the day, many people have no idea how much food they have taken in, whether it is too much or too little, and how much their diet affects their health and appearance.
In order to get an impression of what your diet actually is and whether you are eating too little or too much, we advise you to keep a food diary.
As we said in the beginning, having low levels of these hormones directly impacts your muscle mass, and can be caused by obesity and wrong eating habits. If you just think about all those men eating fast food, they often have female-like breasts and huge bellies. This is a direct sign of low testosterone levels, caused by poor eating habits.
There’s one type of therapy recently being developed, that gives great results when it comes to increasing muscle mass caused by low T hormone levels. Check out eHormones to see how you can benefit from it.
So, once you have adopted a new way of eating, it is time to start your exercise routine
Regular physical activity is important for many reasons, including better health, lower risk of disease, healthy body weight, and better appearance. Since no training, activity, or exercise can remove fat only from the abdomen or some other critical point, exercise is effective in the overall process of weight loss and fat reduction.
No matter what physical activity you engage in, from walking, running, cycling, aerobics, fitness, or some other sports activity, you will increase your caloric consumption and thus facilitate weight loss. In addition, physical activity reduces inflammatory processes and regulates blood sugar levels and a number of other metabolic imbalances that are associated with abdominal fat tissue.
Our suggestion would also be to find some activity you enjoy. Although there will be times when you are fed up with exercising, doing something you love would make the whole process a lot easier. Finally, you’ll start getting better at what you choose to do, which will come as an extra award, along with looking better.
One final, important thing… If you have a perfectly set training and diet, but do not give your body enough rest and sleep, the results will probably not be what you expected. This is due to several factors. Lack of sleep can affect the level of hormones, which can make you hungrier and tend to choose less suitable types of food. Overall, lack of sleep is associated with frequent weight loss failure. Sleep is also important for maintaining muscle mass during weight loss. Additionally, if it is of insufficient length or quality, low testosterone can also occur. For these reasons, try to support your overall efforts with 7-9 hours of sleep.