Could losing weight naturally help raise testosterone levels in men? According to endocrinologists, the answer can be yes – particularly in men whose low testosterone is linked to obesity.
Dr. Nandini Shankara Narayana, Consultant – Endocrinology and Andrology, KIMS Hospitals, explains that obesity and low testosterone can have a bidirectional relationship. “Excess body fat can contribute to lower free testosterone, while low testosterone may also make it harder to maintain healthy body composition,” she says.
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Losing weight may improve testosterone
For men with obesity-related low testosterone, losing excess body fat can improve free testosterone levels. The improvement varies from person to person, but losing around 5-15 per cent of body weight may lead to a meaningful change in testosterone levels.
The effect may be particularly relevant when weight loss reduces abdominal or belly fat.
Why belly fat matters?
Visceral fat – the fat stored around internal organs – is metabolically active and can influence hormonal and metabolic health. Excess abdominal fat has been associated with problems including low testosterone, reduced libido, low energy, and erectile dysfunction. “Abdominal adiposity can lead to low libido, low energy, erectile dysfunction and low free testosterone. These symptoms improve with weight loss,” said Dr. Narayana.
Sustainable weight loss is key
Crash diets are not the answer. Rapid, extreme weight loss can be difficult to maintain and may result in loss of muscle mass. Instead, experts recommend a balanced, calorie-controlled diet combined with regular physical activity. The goal should be to reduce unnecessary body fat while preserving or building lean muscle.
Adequate protein, nutritious whole foods, portion control, and consistent physical activity can all contribute to sustainable weight management.
Can Exercise Increase Testosterone?
Exercise is an important part of a healthy weight-loss strategy. Resistance training, in particular, can help preserve and build lean muscle while reducing body fat.
“Physical activity also boosts metabolism, which is important in achieving a normal hormonal balance,” said Dr. Narayana. These benefits extend well beyond testosterone.
Low testosterone symptoms can have other causes
Low libido, fatigue, mood changes, reduced muscle mass, and erectile problems do not automatically mean a man has low testosterone. Several medical and lifestyle factors can produce similar symptoms. According to endocrine guidelines, a diagnosis of male hypogonadism should be based on compatible symptoms and consistently low testosterone confirmed through appropriate testing.
Testosterone levels should generally be assessed using morning blood samples, with low results confirmed on a separate morning test.
Should men take testosterone injections for weight loss?
No. Testosterone therapy is not a weight-loss treatment and should not be started simply to lose body fat or improve physical appearance. “When obesity is believed to be contributing to low testosterone, and no other underlying cause is identified, doctors may recommend focusing on weight loss and lifestyle changes first,” Dr. Narayana added.
Importantly, losing weight can offer benefits beyond testosterone. It may help improve insulin resistance, high blood pressure, cholesterol, fatty liver disease, obstructive sleep apnoea and joint health.
For men whose low testosterone is associated with obesity, losing excess weight – particularly abdominal fat – may naturally improve free testosterone levels. But testosterone problems require proper medical evaluation. A sustainable diet, regular exercise, and gradual weight loss should be prioritized over crash diets or unsupervised testosterone injections.