For many men struggling to lose weight, the issue often comes down to hormonal imbalances. Hormones regulate nearly every function in the human body, including metabolism and the storage and mobilization of fat. When certain hormonal levels drift too high or low, it can become incredibly difficult to shed pounds and body fat.
Let's explore some of the key hormonal culprits that may be sabotaging your weight loss efforts because following the latest trending "healthy diets" aren't a one-size-fits-all solution for long-term weight loss in LA.
Low Testosterone
Testosterone is often thought of as the male sex hormone. But it serves many purposes beyond sex drive and reproduction. Testosterone plays an integral role in building lean muscle mass. It also helps mobilize stored body fat for energy use. When testosterone dips too low, men often have trouble losing weight and gain excess body weight.
Common causes of low testosterone in Mandeville, LA include:
Aging - Testosterone production peaks in early adulthood then slowly declines with age. As men age, testosterone levels drop 1-2% every year.
Obesity - Body fat contains an enzyme called aromatase that converts testosterone into estrogen. The more fat a man carries, the more testosterone gets converted.
Chronic stress - Long-term physical, emotional, or psychological stress can blunt testosterone production.
Poor sleep - Not getting enough good quality sleep disrupts hormonal balance.
Injury or infection of the testes - Testosterone is produced in the testicular Leydig cells. Damage from inflammation, infection or physical trauma can impair hormone production.
Symptoms of low testosterone include low libido, erectile dysfunction, depressed mood, fatigue, and muscle loss. Bloodwork is required for an accurate diagnosis. Testosterone replacement therapy can effectively and safely treat clinically low levels in most men.
Elevated Cortisol
Cortisol is often called the main stress hormone. It’s produced by the adrenal glands in response to both physical and emotional stress. Short bursts of cortisol help regulate energy production and focus. But when stress becomes chronic, cortisol stays elevated leading to trouble losing weight.
Studies confirm that higher cortisol is linked to the deposition of fat in the abdominal area rather than peripheral regions. Cortisol also makes the body more insulin resistant and affects food cravings. The end result is more belly fat that’s nearly impossible to lose through lowering calorie intake and exercise alone.
Common causes of elevated cortisol include:
High stress jobs and lifestyle
Sleep deprivation
Imbalanced diets such as very low carb
Chronic infections like Lyme disease
Intense endurance training without enough recovery
Use of steroid medications like prednisone
Lowering excess cortisol requires identifying and managing life stressors along with proper rest, balanced nutrition, and smart training plans for athletes. Certain adaptogenic herbs may also help blunt cortisol spikes during stressful situations.
Insulin Resistance
Insulin is the hormone responsible for allowing cells throughout the body to utilize sugars and carbohydrates for energy. But over many years, factors like poor diet, inactivity, and excess body fat can make cells resistant to insulin’s effects. This results in chronically high blood sugar levels and increased insulin production by the pancreas.
This perfect storm of hyperinsulinemia and insulin resistance promotes an environment primed for obesity - especially the accumulation of dangerous visceral belly fat. Losing weight with diet and exercise seems nearly futile when insulin levels remain so high. Reducing dietary carbohydrates is often necessary to improve insulin sensitivity and promote weight loss in men with poor blood sugar control and suspected insulin resistance.
Some signs of possible insulin resistance include:
Waist circumference over 40 inches
Fasting blood sugar over 100 mg/dL
High triglycerides over 150 mg/dL
Low HDL cholesterol under 40 mg/dL
In some cases, medications like metformin or other insulin-sensitizing drugs may be appropriate to improve insulin signaling. However, dietary changes should be considered the first line of therapy.
Types of Exercise for Weight Loss With Hormone Imbalances for Men
When battling hormone-related weight gain, the right type of physical activity can make a big difference. Certain exercise regimens in your weight loss plan can help improve hormonal balance while burning fat and calories. The best approach tends to combine strength training with high-intensity interval training (HIIT).
Strength Training
Lifting weights and performing bodyweight resistance exercises build lean muscle mass. The more muscle a man carries, the higher his metabolic rate. More muscle means more calories burned around the clock. Strength training also naturally boosts testosterone production which further aids fat loss efforts.
Aim for 2-4 strength workouts per week allowing at least 1 day of rest between sessions for proper recovery. Multi-joint exercises like squats, deadlifts, bench press, pull-ups, and overhead shoulder press maximize muscle fiber recruitment and testosterone response.
HIIT
HIIT involves short bursts of intense cardio exercise followed by brief rest periods. HIIT enhances insulin sensitivity, boosts fat-burning hormones like growth hormone, and burns more calories than steady-state aerobics.
Effective HIIT protocols for men with hormonal obstacles include:
30 seconds of maximum effort sprints or battle ropes followed by 60 seconds of rest
Kettlebell swing intervals - 30 seconds of hard swings, 30 seconds rest
Bodyweight circuits - 10 reps per exercise, 15 seconds rest between
Aim for 2 HIIT sessions weekly to complement strength training days. Start with 10-15 minutes building towards 25-30 minutes over time as fitness improves.
An integrated workout plan that mixes challenging strength training and HIIT is ideal for attacking stubborn hormone-induced weight gain in men. Follow sensible nutrition habits that balance hormones and combine exercise with adequate rest for optimal results with your weight loss goals.
Let's Change Your Approach to Weight Loss for Men in Louisiana
Tracking a low amount of calories per day seems to be the only way people say you can achieve weight loss success. However, that's far from the truth. There are a lot of factors that can be at play, especially if you are already making the right food choices and not seeing a change.
Contact us today for a consultation to help you get to the healthy weight you deserve.
Comentarios