Does Losing Fat Increase Testosterone?

More than just a number on a scale, obesity is a major health issue that affects millions of people worldwide and has a significant impact on general health and well-being.

Obesity affects almost every aspect of the body, but while it is well known that too much body fat damages the heart, blood sugar, and cardiovascular system, less is known about how it affects the balance of hormones, especially testosterone levels.

For guys, a high body fat percentage is a bad thing. Your chance of developing heart, brain, and bone diseases significantly rises as your body fat percentage rises above normal limits.

However, what is the evidence about the connection between testosterone levels and body fat percentage?

Body Fat: What Is It?

I believe it’s critical to clarify the distinction between food fat and body fat before we begin.

The body accumulates energy in “adipose tissue,” or body fat, over time. Over time, too many calories (energy), whether from fat, protein, or carbohydrates, cause more adipose tissue to be stored.

There are two main kinds of fat:

• Fat around organs, called visceral fat
• fat beneath the skin, or subcutaneous fat

Other forms of fat include marrow fat, white and brown adipose tissue, and ectopic fat (found in the liver, heart, pancreas, and skeletal muscle).

To keep things simple, though, you’ll likely need to worry about two forms of fat: visceral fat, which is invisible, and subcutaneous fat, which is the stuff you detest pinching.

What is testosterone?

A fundamental hormone that is mainly linked to male health but is equally significant for women, testosterone is essential for controlling mood, energy levels, muscular growth, and sexual function, among other things.

The fact that testosterone levels in males worldwide are dropping is alarming given these crucial roles of the hormone. Obesity is one recognized factor that contributes to this, but others are still up for debate.

Even more significant than age, obesity has been identified as the primary cause of low testosterone.

This article will first discuss the health impacts of low testosterone and the diagnosis process for obesity-associated low testosterone to provide additional insight into this crucial subject.

Following a description of the mechanics underlying this link, the options accessible to those impacted are discussed.

How Does the Production of Testosterone Occur?

What else do you need to know about the function of testosterone in the body and its production by your body?

The hypothalamic-pituitary-gonadal (HPG) axis, which includes the hormones follicle-stimulating hormone (FSH), luteinizing hormone (LH), and gonadotropin-releasing hormone (GnRH), regulates the generation of testosterone.

The hypothalamic-pituitary-gonadal axis is crucial in controlling gonadal function and testosterone levels during puberty. Gonadotropin-releasing hormone, or GnRH, is a hormone secreted by the hypothalamus that makes its way to the anterior pituitary.

Follicle-stimulating hormone (FSH) and luteinizing hormone (LH) are released by the anterior pituitary in response. The Leydig cells, which are found in the male gonads’ testes, are stimulated by LH to produce more testosterone.

The testes manufacture the majority of testosterone, the main androgen in circulation in men, from cholesterol. However, human physiology is a little more complicated than that, thus high testosterone does not necessarily equate to high cholesterol.

Additionally, aromatase enzymes in target tissues such as bone, liver, adipose, and brain tissue can convert testosterone to estrogen. Oestrogen from this reaction is crucial for sperm maturation and libido maintenance in men.

The adrenal cortex and ovaries in women produce testosterone and its precursor, androstenedione. Peripheral tissues like bone, breast, muscle, and fat produce the remaining amount of testosterone.

The implications of insufficient testosterone on health

Because testosterone is involved in many different bodily systems, the effects can be extensive. It should come as no surprise that low testosterone can impact sexual function, exhibiting symptoms such as decreased desire, erectile dysfunction, and lower sexual satisfaction during intercourse, given its primary function as a sex hormone.

Another well-known function of testosterone is to promote muscular growth, as evidenced by bodybuilders who use synthetic testosterone derivatives to gain enormous amounts of muscle.

Given that skeletal muscle supports metabolic health and strength and is linked to a decreased mortality rate, low testosterone is connected with poor skeletal muscle mass and strength, which is undesirable.

But testosterone serves purposes other than those related to sex and muscle. As evidenced by the correlation between low testosterone and depression and cognitive decline, testosterone not only supports bone health but also plays a role in mood and cognitive regulation.

In addition to being unpleasant, low testosterone can also cause feelings of exhaustion and low energy, which can further affect well-being by decreasing motivation to work out and stay active.

Inflammation is also controlled by adequate testosterone levels. Low testosterone can thereby increase the body’s inflammatory response, raising the risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease.

How does low testosterone result from obesity?

The processes via which obesity lowers testosterone can be intricate, involving several bodily systems, and are still being worked out. It is believed that testosterone levels are decreased in mild cases of obesity (~30–35 kg/m2), primarily because of a decrease in a protein known as sex hormone-binding globulin (SHBG).

SHBG distributes testosterone to tissues by binding to it. The amount of free testosterone, or testosterone that is not linked to SHBG, rises when SHBG falls.

This free testosterone is now visible in obesity and can be converted into estrogen by enzymes that fat tissue releases. Obese people release more of this enzyme because they have more fat tissue.

Extreme obesity (>35 kg/m2) also has an impact on testosterone production. Obesity causes persistently high levels of metabolic hormones like insulin and leptin, which might eventually result in resistance to their effects (e.g., “insulin resistance”).

These hormones can affect testosterone production in addition to their metabolic roles. For instance, leptin resistance results in a decrease in the release of hormones from the brain (more especially, the pituitary gland) that stimulate testosterone production and directly inhibit testosterone secretion in the testes, while high insulin and insulin resistance can affect the function of the cells in the testes that produce testosterone.

In addition to these consequences, obesity increases the body’s inflammatory response. Although inflammation has several impacts, the decrease of testosterone production by testicular cells is more pertinent to our subject.

Obstructive sleep apnea, or brief intervals of disrupted breathing while you sleep, is another typical effect of obesity.

Because the buildup of adipose tissue narrows the upper airways, this is more common in obese people. This lowers the quality of sleep, which harms testosterone production.

The vicious circle between testosterone and obesity

Given that testosterone can increase muscle mass and decrease fat mass, it stands to reason that obesity-induced testosterone deficiency can worsen obesity.

This results in a negative feedback loop whereby testosterone falls as fat mass rises, which in turn causes fat mass to rise and muscle mass to fall. This can make things more difficult for people who are obese, but it also emphasizes how critical it is to act before things get out of control.

Management of low testosterone caused by obesity

Nutrition

Reducing body fat typically increases testosterone levels because the effects of obesity on testosterone are reversible. Changing one’s lifestyle is the first step in controlling body fat.

Dietary strategies to lower calorie intake and enhance diet quality include consuming more fruits, vegetables, fiber, and protein while consuming fewer calorie-dense and processed foods.

Do some exercise

Frequent physical activity is also crucial, encompassing cardiovascular exercises like swimming, cycling, running, and so on, as well as resistance exercises like lifting weights, which may be even more crucial. Staying active during the day is also crucial, particularly if your job requires you to be immobile.

This may include walking to work, using a standing desk, using the stairs rather than the lift, or just being aware to break up extended periods of sitting with brief bursts of movement.

Sleep and stress

Sleep and stress are also major contributors to obesity. Overeating is more likely when both of these elements are out of balance since it increases appetite and decreases fullness.

Additionally, both lower exercise performance and engagement, raise the danger of fat storage and a positive energy balance. Lastly, when stressed or sleep deprived, the body is more likely to retain fat rather than use it as fuel.

Drugs

GLP-1 inhibitors, which are anti-obesity drugs like semaglutide, are one example of a pharmacological intervention that can be helpful, but only with a doctor’s prescription. Finally, bariatric surgery may be considered as a surgical intervention in cases of excessive obesity.

The use of testosterone in conjunction with lifestyle modifications has been researched for males with obesity-related low testosterone since it has been shown to have beneficial benefits on both muscle and fat mass.

Although this is still an intriguing approach, further study is required to verify its effectiveness in comparison to lifestyle modifications alone. In most situations, testosterone should return to normal if fat mass can be decreased without the need for medication or surgery.

Losing Weight to Increase Testosterone

Let’s say, for example, that the Everlywell Testosterone Total Test indicates that you have low T levels and are overweight or obese. How can your T levels be raised?

One option is to make an effort to reduce your weight.

It turns out that losing weight raises your testosterone levels. Losing a few pounds is one of the best ways to raise your T levels if you’re overweight (or obese) and have low T levels. Naturally, this is obvious because fat directly affects testosterone levels. Because you’re breaking the previously mentioned “vicious cycle” as you lose fat, your testosterone levels will rise as you lose more weight. No matter how you lose weight, you’ll still get that testosterone boost because bariatric surgery, regular exercise, and dieting can all raise testosterone levels by getting rid of fat that depletes testosterone.

Your well-being can also increase significantly when your body has a greater, healthy level of testosterone. In one study, men who lost 15% of their body weight were more likely to have significantly improved erectile function than a control group. For instance, low testosterone levels can cause erectile dysfunction in some men.

Does Testosterone help with Weight Loss?

Is the inverse also true if losing weight raises testosterone levels? That is, does testosterone contribute to weight loss? There is evidence to support this claim for males with testosterone deficiency: testosterone treatment for hypogonadism in men can result in decreased weight, waist circumference, BMI, and fat mass.

Does reducing body fat have the potential to raise a man’s testosterone levels?

Male characteristics like strength, muscle mass, and sexual function are frequently linked to testosterone, a hormone that is mostly produced in the testicles. From supporting the generation of red blood cells to controlling bone density, it is essential for preserving general health. Although testosterone levels typically decrease with age, lifestyle choices including body obesity and physical activity can significantly affect testosterone levels.

The connection between male testosterone levels and body fat has been the subject of numerous studies. Lower testosterone levels have been linked to excess body fat, especially visceral fat. This is because an enzyme known as aromatase allows fat cells, or adipose tissue, to change testosterone into estrogen. The synthesis of testosterone may then be further suppressed by elevated estrogen levels.

Therefore, reducing body fat may raise a man’s testosterone levels. This idea is supported by the following facts and evidence:

Research in Science:

• After decreasing about 15% of their body weight, men who took part in a weight loss program saw a rise in testosterone levels, according to a 2017 study published in the journal Clinical Endocrinology.
• After having bariatric surgery and decreasing excess body fat, males with obesity showed a considerable increase in testosterone levels, according to another study published in the Journal of Clinical Endocrinology and Metabolism.

Fat Distribution:

• Lower testosterone levels have been positively correlated with visceral or abdominal fat in particular. Consequently, reducing abdominal fat with diet and exercise may increase testosterone levels.
• It’s crucial to remember that visceral fat has a stronger correlation with decreased testosterone levels than subcutaneous fat, which is fat that is found just beneath the skin.

Exercise:

• Exercise and physical activity regularly can help reduce body fat, which may raise testosterone levels.
• It has been demonstrated that resistance training, in particular, raises testosterone levels. To promote muscular growth and boost testosterone levels, this kind of exercise entails lifting weights or doing bodyweight exercises.

Nutrition and Diet:

• Maintaining ideal testosterone levels requires eating a nutritious, well-balanced diet that includes enough of the necessary components.
• The production of testosterone can be supported by eating a diet high in protein, good fats, and vitamins and minerals. However, hormone levels can be adversely affected by diets heavy in processed foods, sweets, and unhealthy fats.

Men’s testosterone levels may rise as a result of shedding body fat, but it’s crucial to address weight reduction and hormone balance holistically. Hormone balance and general health depend on leading a well-rounded lifestyle that includes regular exercise, a healthy diet, enough sleep, and stress-reduction strategies. Speaking with an endocrinologist or other medical expert can also offer tailored counsel and direction on maximizing testosterone levels.

Are there particular lifestyle variables that lead to reduced testosterone levels and a higher proportion of body fat?

The hormone testosterone is essential for controlling several body processes in both men and women. It is best recognized for its function in controlling sex urges and preserving muscular mass. However, both men and women may have a larger body fat percentage as a result of low testosterone levels. Therefore, are there particular lifestyle variables that lead to both lower testosterone levels and a higher body fat percentage? Let’s investigate.

A sedentary way of life

A sedentary lifestyle is one of the main causes of both a higher body fat percentage and decreased testosterone levels. A desk-bound employment and inactivity might cause weight gain and a reduction in testosterone production. Conversely, regular exercise can assist lower body fat percentage and raise testosterone levels.

Unhealthy diet:

A bad diet is another factor that might influence body fat percentage and testosterone levels. Hormonal imbalances and weight gain can result from consuming large quantities of processed foods, sweets, and unhealthy fats. Lower testosterone levels can also result from a diet deficient in important nutrients like vitamins and minerals.

Lack of sleep and stress:

Both testosterone levels and body fat percentage can be adversely affected by stress and sleep deprivation. Prolonged stress causes cortisol levels to rise, which can suppress testosterone synthesis and encourage fat accumulation. Sleep deprivation can interfere with hormone production and lead to weight gain.

Drinking alcohol:

Drinking too much alcohol might reduce testosterone production and increase body fat percentage. Hormonal imbalances and a loss of muscle mass can result from alcohol’s proven ability to raise estrogen levels. Additionally, it contains empty calories, which might lead to weight gain.

Being obese:

Lower testosterone levels and a higher body fat percentage can be caused by obesity itself. The enzyme aromatase, which changes testosterone into estrogen, is produced by excess body fat. Hormonal abnormalities and a loss of muscle mass may result from this. Chronic inflammation is also linked to obesity, and this can further interfere with the production of hormones.

In conclusion, both a higher body fat percentage and lower testosterone levels can be caused by many lifestyle choices. These include being sedentary, eating poorly, being stressed, not getting enough sleep, drinking too much alcohol, and being obese. Enhancing testosterone levels and lowering body fat percentage can be achieved by making good lifestyle choices, such as frequent exercise, eating a balanced diet, managing stress, getting enough sleep, using alcohol in moderation, and keeping a healthy weight. For individualized counsel and direction, it is crucial to speak with a healthcare expert.

Do Supplements Help People Lose Weight?

Three items can be referred to as “testosterone supplements”: testosterone boosters, testosterone replacement therapy, and illegal anabolic steroids.

Illegal Anabolic Steroids

Anabolic steroids are a group of synthetic steroids that are related to testosterone. Additionally, testosterone itself may be referred to by this word.

Anabolic steroids are abused by some bodybuilders to raise testosterone levels above normal and promote muscular building. However, several nations, like the US, have laws against misusing anabolic steroids.

Any sort of anabolic steroids should be avoided by healthy males with normal testosterone levels because prolonged abuse might have negative side effects. These include heart illness, liver issues, violent conduct, and sexual dysfunction.

Some researchers have noted that some of these adverse effects are specific to synthetic derivatives of testosterone rather than testosterone itself. In actuality, testosterone has a legitimate place in the management of a few illnesses.

For example, testosterone replacement therapy is a medication that is legally prescribed to restore normal testosterone levels in deficient men.

Misuse of anabolic steroids is not a suggested weight loss approach, even though legitimate testosterone replacement therapy may help obese men lose weight.

Long-term maintenance of excess muscle mass may be challenging, and over time, underutilized muscles tend to become fat.

Testosterone Replacement Treatment

Legal prescriptions for this hormone are frequently given to treat hypogonadism, or a lack of testosterone, as well as other illnesses.

Under a doctor’s supervision, the medication is called testosterone replacement therapy. It can be applied as an injection, cream, skin patch, or supplement.

There is some indication that obese patients with testosterone deficiency may lose weight as a result of replacement medication.

Injections helped 100 obese men on a low-calorie diet lose 6.4 pounds (2.9 kg) more than those who received no treatment, according to a 56-week research.

On a low-calorie diet, both groups lost both muscle and fat mass, although testosterone significantly increased muscle mass during the weight-maintenance phase.

By encouraging muscular growth, which raises caloric expenditure, it causes weight loss.

Additionally, it might improve motivation, lessen weariness, and encourage more physical activity. Each of these elements has a significant impact on weight loss.

Remember that under medical supervision, these studies looked at the effects of replacement treatment in deficient men.

For healthy men with appropriate testosterone levels, there is no proof that replacement therapy results in weight loss.

Boosters for Testosterone

Testosterone boosters, also referred to as “natural testosterone supplements,” raise your body’s natural synthesis of this hormone.

These supplements are often plant-based and don’t contain any testosterone.

Although the research is conflicting, several testosterone boosters, like ashwagandha, D-aspartic acid, and fenugreek seed extract, may increase testosterone levels and enhance muscle building in men with low levels.

However, there is no scientific evidence to back many of the health claims made about boosters. Tribulus terrestris, a supplement that is frequently marketed as a booster, for example, doesn’t seem to increase levels.

Although some testosterone boosters seem to lower fat mass, no studies have found that they significantly reduce weight.

Conclusion

Good health is indicated by adequate testosterone levels.

Testosterone is linked to a lower risk of weight gain and obesity because it helps you maintain muscle mass, increases your calorie burn, and may keep you motivated to stay active.

You are more likely to have low testosterone if you are overweight or obese. Additionally, under these situations, your body may be put into a vicious loop whereby lower-than-normal T levels lead to increased weight gain, which further lowers your T levels (thus perpetuating the cycle).

However, in certain situations, lifestyle changes that involve losing weight might raise testosterone levels; generally speaking, the more pounds you shed, the higher your T levels will be. Therefore, your doctor can suggest a weight loss plan as the best method to raise your T levels if you are overweight or obese and a testosterone test indicates that your T is low.

A healthcare professional may occasionally advise testosterone replacement therapy to treat a severe testosterone-related hormone imbalance in the body.

Lastly, remember that speaking with your healthcare physician about your low testosterone symptoms is a fantastic way to find out what steps they recommend you take.

FAQs

Reference

• Nalewanyj, S. (2022, June 5). DOES LOSING BODY FAT INCREASE TESTOSTERONE LEVELS? Sean Nalewanyj | Real, Science-Based Fitness Advice. https://www.seannal.com/articles/training/cardio-fat-loss/fat-loss-testosterone-levels.php
• BSc, A. A., PhD. (2023, June 13). Can boosting your testosterone help you lose fat? Healthline. https://www.healthline.com/nutrition/testosterone-and-fat-loss#TOC_TITLE_HDR_7
• Werrett, A. (2024, February 4). The influence of body fat on testosterone levels: Exploring the link. MedShun. https://medshun.com/article/does-body-fat-affect-testosterone-levels
• Testosterone and weight loss: What’s the connection? | Everlywell. (n.d.). https://www.everlywell.com/blog/testosterone/testosterone-weight-loss/
• Ldn, P. S. R. (2023b, January 12). Does losing weight increase testosterone? Nutrisense Journal. https://www.nutrisense.io/blog/does-losing-weight-increase-testosterone