When it comes to weight loss, there are many different benefits that your body will receive. In this blog, we will look at them in detail and also look at how you can increase the level of testosterone in your body.
Testosterone is a male hormone that is responsible for the development of male sexual characteristics. Testosterone helps a man develop confidence and become a leader. It is important for the male body to have enough testosterone at all times. But lifestyle choices and stress often end up depleting the level of testosterone in the body. Here are some things that can promote testosterone production in your body.
If you happen to be obese or overweight then losing the excess pounds can help you increase the level of testosterone in your body. Men who are overweight tend to have lower levels of testosterone in their bodies. So, it becomes important to lose weight to maintain the ideal levels of testosterone.
If you are keen on losing weight to develop a healthy body and naturally increase the level of testosterone, then it is essential to cut out as much sugar from your meals as possible. Not many men realize that sugar can be in the form of fructose and refined sugars found in processed and junk foods. So, it is essential to cut out junk and processed foods from the diet so that it is easier to lose weight. It is best to say no to sweeteners as well as they too might not be fully free from calories.
Try to consume less than 25 grams of fructose per day. If you happen to be insulin resistant, then reduce this even further.
Apart from eliminating fructose from your diet, you must also get rid of gluten-rich foods such as grains and lactose-rich foods such as raw milk. Lactose has been known to increase insulin and in turn body weight.
Try to cut out all refined carbs from your diets such as cereals; waffles, biscuits, cakes and other such foods that can contain refined white flour. They can instantly spike up your insulin levels and lead to health issues. It can also lead to weight gain and digestive issues.
You have to increase the intake of healthy fats such as vegetable-based fats and grains. You can consume natural saturated fats as well. Your body should get carbs in the form of vegetables that are rich in micronutrients instead of grains as it slows down the conversion to simple sugars such as glucose and brings down the level of insulin in your body. Once you cut out the grains, you have to increase the intake of vegetables to balance it out. Go for the ones that are rich in proteins and healthy fats such as yam, artichokes, kale, spinach, beetroots, carrots, etc.
Once you switch up your diet and start losing excess pounds, your testosterone levels will automatically rise and make you a confident person.
High-intensity exercises can help in increasing the testosterone levels in your body. Along with intermittent fasting, it can greatly help in boosting testosterone levels and help you live a healthy life.
Short and intense exercises have been proven to have a positive effect on your testosterone levels and can prevent it from going down. This is unlike other forms of exercises such as aerobics and moderate level exercises that can lead to a fall in the level of testosterone in your body.
Intermittent fasting is all about boosting the testosterone level by increasing the satiety of leptin and a group of hormones including glucagon-like peptide and melanocortins that help in the generation of healthy levels of testosterone in the body and increase the level of libido. It also helps in preventing age-related decline in testosterone levels.
Consuming whey proteins after your workouts can help in increasing the level of testosterone in your body.
Here is a look at the high-intensity exercise routine.
- Warm-up for 5 minutes by stretching your body and doing a few jumping jacks.
- Indulge in intensive body exercises for the next 30 seconds and take a small break for 10 seconds before exercising again.
- Take a break after a minute and a half.
- Do this for 7 to 8 times more.
This means that you work out for only around 15 to 20 minutes per day and that will be enough to help with the increase of testosterone levels in your body.
You can do these exercises without the need for any equipment. If you want, you can be on the treadmill for 30 minutes or swim for 30 minutes to add to your exercise regime. But make sure you do not strain your body after the high-intensity exercises.
There are many types of intermittent fasts to choose from, and you can choose whatever suits you best. The 24 hours fast requires that you not consume a meal for 24 hours. The 16 hours fast requires you to not eat for 16 hours etc.
Try to consume at least eight glasses of water per day and drink fruit infused water if you are bored of regular water.
Zinc happens to be an important nutrient to consume when you wish to lose weight as well as increase the level of testosterone in your body. Zinc helps in supplementing your diet and has been known to help in increasing testosterone content within 4 to 6 weeks. Research has shown that diets that restrict the intake of zinc can cause a drop in the level of testosterone in the body. It is therefore recommended to consume zinc tablets in case your diet does not incorporate enough zinc in it.
If you are a youngster aged 25 to 35, then it is a must that you consume foods that are rich in zinc. Your diet should also contain protein-rich foods such as meats and fish and vegetables and fruits, some natural sources of zinc include raw milk, cheese, beans, and yogurt. Meat eaters will find it easier to meet their daily zinc requirements as compared to vegetarians. So, it is important to consume larger quantities of vegetables that contain meat.
It is best to go for organic foods that have been grown naturally. Inorganically grown vegetables and fruits can have lots of chemicals that will reduce the level of zinc and prevent them from reaching your body.
You have to be careful with the way you cook your food and ensure that the nutrients remain intact. Make use of a slow cooker that cooks food at a lower temperature for longer periods of time.
If you plan on consuming zinc supplements, then it has to be less than 40 grams per day. If you take too much, then you might suffer from nausea.
Apart from high-intensity training, it is also important for you to undertake strength training. It helps in boosting the level of testosterone in your body gives you practice training consistently. When you take up strength training to boost your levels of testosterone, you have to increase the weight and reduce the reps and focus on exercises that work on muscles such as squats.
When you lower the pace and movement, you end up converting it into high-intensity exercises. Slow movement helps your muscles and can help you grow leaner muscles that are tougher to lose.
Vary the weights that you use to train and ensure that you make it progressively heavier.
It is important to increase vitamin D intake to develop a healthy nucleus in sperm cells. Vitamin D also helps in boosting sperm count in your body. Vitamin D enhances testosterone levels and boosts libido. As per one study, those who were overweight were given vitamin D supplements saw a spike in their levels of testosterone within a single year.
Vitamin D deficiency is now quite common, as people do not spend enough time in the sun. So, chances are, you are by default having a vitamin D deficiency, and so, you have to consume a supplement that can replenish the nutrient in your body.
You can visit your doctor to get a test done to determine how much vitamin D you have and what supplement can be consumed to fix it. You must have between 50 to 70 ng/ml.
A good way to naturally increase the levels is by spending as much time in the sun as possible. Try to be out in the sun for at least 30 minutes and catch the morning sun. Your skin should turn light pink. Take up a sport so that you can be out in the sun as well as get some exercise.
Cut down on stress
Stressing out too much can negatively impact your body’s testosterone levels. When you undertake stress, your body ends up releasing a hormone known as cortisol. Cortisol can end up blocking the level of testosterone that is produced and released into your body. This is because cortisol is a chemical that is released to combat a stressful situation or an emergency and testosterone is used for sexual activity, confidence, etc. and not considered to be an emergency hormone.
Modern-day lifestyles have known to cause a rapid depletion in the level of testosterone in the body. This is because of the presence of immense cortisol that is brought on by daily stress. So, the most important thing to do is to cut down on day-to-day stress so that it is easier for your body to produce the right amounts of testosterone.
There are many natural techniques that you can use to reduce stress. Some of them include taking up meditation, yoga, indulging in a hobby, etc. if these are not working and you seem to have immense stress, you can take up acupressure or stress-reducing massages to help you out.
There are many types of meditational practices to pick from and here are some of them.
- Breathing meditation is one of the most practiced forms of meditation. Close your eyes and sit in a quiet place. Focus on your breath and visualize it going into your lungs and exiting. This will help you calm down.
- Chanting meditation is one where you sit down in a comfortable position and chant a calming word. The word should resonate with your body and vibrate as you chant.
- Visualization is a technique that is used to help people get over a stressful situation. All you have to do is think of a future situation where you visualize yourself as having conquered all your issues and leading a great life. You can also visualize yourself surrounded by attractive and successful women who are attracted to you.
Certain habits such as smoking and doing drugs can increase stress levels. You have to stay away from these habits if you wish to increase the testosterone level in your body.
As a rule, you have to cut out all possible sources of sugar from your diet if you wish to develop a healthy body. As per research studies, testosterone levels tend to go down drastically after consuming sugar. Sugar can cause a drop in insulin levels, therefore, leading to lower levels of testosterone in the body.
According to estimates, an average American consumes 12 teaspoons of sugar every day, which is about two whole tons for a lifetime.
Sugar happens to be like a drug that tends to make you happy by increasing the dopamine levels in your brain. You are drawn to consuming more sugar just to feel good. So, it becomes important to resist its consumption and cut down on sugar in your diet.
Once you get into the habit of consuming foods containing sugar on a regular basis, you will find it quite difficult to get off the habit. It is therefore important to avoid consuming sugar-based foods. Fructose is another plant-based sugar that can negatively impact your health. Cut out fructose from your diet as well so that you can make the most of your diet.
Healthy fats are great for your body and can help you maintain and increase testosterone levels. Healthy fats such as polyunsaturated and monounsaturated fats are found in avocados and nuts and are extremely important when you wish to increase the level of testosterone levels in your body.
According to experts, it is best to consume about 70 percent fat per meal. It is essential to know that your body needs saturated fats that can be availed through animals and vegetables such as oils, coconut, and meats. Try to avoid consuming vegetables that are rich in carbs and go for the ones that contain natural and healthy oils.
Research has shown that BCAA can result in the production of higher testosterone in the body when consumed and coupled with resistance training. BCAAs are available in the form of supplements and can be found in higher concentrations in dairy products. They are highest in whey proteins and cheeses.
Leucine that is found in natural foods is often wasted as a base instead of an anabolic agent. So, to have the right anabolic environment, one has to increase leucine content in the body and maintain higher levels.
Bear in mind that leucine consumed as a free-forming amino acid can work against your cause when free form amino acid is consumed as they can disrupt insulin activity in the bloodstream. It can impair glycemic control in your body. It is best to consume this chemical in the form of food-based leucine as it can help you develop leaner, stronger muscles and avoid the side effects.
If you wish to attract attractive women towards you, then it is important that you maintain an attractive external appearance. Here are some of the things to take care of.
Everybody loves glowing skin. It makes you look youthful and healthy. Weight loss can help in imparting a unique glow to the skin. The more you work out, the more the glow. Exercising also helps in regulating hormones, therefore, helping you keep skin issues at bay such as acne and wrinkles. With lesser skin issues and more glow, you will turn into an attractive personality.
Stronger and shinier hair
Thin, brittle hair can be a major turn off for women. You have to make sure that you have thick locks that are shiny and healthy. Exercising regularly helps in releasing natural oils into your body. These oils are important to keep hair shiny and healthy. The consumption of foods such as beef that is rich in proteins ensures that your hair is kept glued to your scalp and growing rapidly.
Teeth and nails
Teeth and nails should be healthy and shiny if you wish to attract women. Brittle nails and yellow teeth can be a major turn off. The consumption of foods rich in calcium can help you enhance your teeth health, and Vitamin c maintains healthy gums. Your nails will be shiny and presentable at all times.
These happen to be the various health benefits associated with weight loss.