Diet for Desire: Can Weight Loss Help with Erectile Dysfunction? 

Excessive weight is one of the leading lifestyle risk factors for erectile dysfunction. Research has shown that men with erectile dysfunction tend to have a BMI above the normal range. Given this correlation, one begins to wonder: will losing weight help with erectile dysfunction? 

Do You Have the Right Weight? 

Weight only becomes a problem if it doesn’t fall within the range that should be normal for you. While being underweight also carries its own set of consequences, being overweight is what poses the greatest risks to your sexual health. You can calculate whether your weight is appropriate using the body mass index (BMI). The formula for BMI is weight (kg) divided by height (m) squared. If your weight is 78 kg and your height is 173 cm, your BMI will be 26.1 (rounded off), which falls within the overweight range. 

Alternatively, you can search “BMI calculator” on Google to calculate your BMI automatically. Here are the weight categories and corresponding ranges (BMI result): 

• Underweight: Lower than 18.5 
• Normal: 18.5 to 24.9 
• Overweight: 25 to 29.9 
• Mild Obesity: 30 to 34.9 
• Moderate Obesity: 35 to 39.9 
• Severe Obesity: Higher than 40 

BMI isn’t the only marker of healthy weight. You can have a normal BMI and still be considered obese depending on how much visceral fat you have. A beer belly or dad bod has been normalised among men as part of body positivity. However, having a waist circumference above 40 inches makes you abdominally obese and severely increases your risk of chronic diseases such as atherosclerosis, hypertension, diabetes, kidney disease, and liver disease. These conditions can directly cause erectile dysfunction. 

Effects of Excess Weight on Sexual Health 

Obesity has been shown to directly correlate with a variety of sexual health disorders. You might be wondering: does weight affect erectile dysfunction specifically? Yes, it does. In fact, it significantly impairs your erectile health in several ways. Men who are obese tend to have a higher percentage of body fat compared to muscle. Research has found that an abundance of body fat puts the body in a state of chronic inflammation, which is associated with erectile dysfunction. 

The constant inflammation can also cause endothelial cell damage, which increases your blood pressure. High blood pressure can harden your blood vessels, decreasing blood flow to the penis and leading to weaker erections. Fat cells also release a substance called aromatase, which converts testosterone into estradiol. This means your circulating testosterone will be reduced. Note that testosterone is essential for the regulation of erections and ejaculation. 

Low testosterone supply increases the risk of erectile dysfunction, premature ejaculation, low libido, and infertility. Obesity is also part of the metabolic syndrome, a collection of conditions that increase your risk of chronic diseases that can cause sexual dysfunctions. If you have excessive weight, you likely have high triglycerides, hypertension, high blood sugar, and high LDL cholesterol. All of these factors increase your risk of developing erectile dysfunction. 

Can Losing Weight Reverse Erectile Dysfunction? 

Now that we know erectile dysfunction and weight are closely related, the question becomes: can losing weight help with erectile dysfunction on its own? The quick answer is yes. Losing weight will definitely aid recovery from erectile dysfunction. If obesity and the rest of the metabolic syndrome are the only causes of your weak erection, then weight loss alone could improve your erectile function. If there are other contributing factors, weight loss will still reduce the severity of your erectile dysfunction. 

Sustainable Steps to a Healthy Weight 

While it’s true that weight loss can help with erectile dysfunction, recklessly trying to reduce weight can have detrimental effects on your overall health. To prevent any issues arising from losing weight and erectile dysfunction, we’ve come up with a guide on how to adjust your lifestyle safely and gradually: 

1.Avoid UPFs – Rather than focusing on calories, the best thing to eliminate from your diet is ultra-processed foods (UPFs). UPFs undergo extensive processing and contain harmful substances such as preservatives and trans fats. You can check the NOVA classification to learn more. A simple trick is to buy foods that don’t have a list of ingredients. 

2.Eat More Fibre – Not only does fibre feed your gut microbiome, but it also slows down the absorption of glucose, meaning your insulin levels are less likely to spike and you’re less likely to experience cravings. Fibre also helps regulate bowel movements. You can get fibre from vegetables and fruits, but you might want to start with small amounts to allow your body to adjust. 

3.Try the Keto Diet – The best diet for weight loss is the ketogenic diet, as it puts your body in a state of ketosis, which burns existing fat. If you have a lot of belly fat, this diet could be particularly beneficial for you. A ketogenic diet consists of 5% carbs, 20% protein, and 75% healthy fats. You can check Dr Berg’s guide on what to eat for a healthy keto diet. 

4.Incorporate Fasting – Fasting is an excellent way to lose weight without doing heavy workouts. It won’t be a struggle if you’re eating the right kind of food that keeps you satiated long enough. You may want to start with a 16:8 fasting schedule before transitioning to 24-hour fasts. Fasting is helpful in managing diabetes as it stabilises insulin levels. 

5.Don’t Binge Eat – While you can eat once a day, you shouldn’t gobble down food or eat rapidly. Another option is to consume small portions of the right kind of food during the recommended eating period. The Japanese also recommend eating only up to 80% of your stomach’s capacity to avoid straining your tummy. 

6.Do Daily Cardio – While not necessarily intended for weight loss, cardio or aerobic exercise is helpful for maintaining your current weight (preventing weight gain). It’s also beneficial for your circulatory system, which is critical for the erectile process. Cardio will help you stay energised, enabling you to last longer throughout the day and in bed. 

7.Build Muscles – When it comes to testosterone, building muscles is the best way to stimulate its production. This can be achieved through resistance training or strength training. We recommend working with a coach to avoid injuries. Having more muscle will also lower inflammation, as there will be a lower percentage of body fat. 

8.Try the Dead Bug – The dead bug is a specific type of exercise that stimulates your fascia, a connective tissue that can make your stomach appear flabby if not exercised. To do this exercise, lie flat on your back and lift your knees. Your knees, hips, and ankles should form 90° angles. Then, stretch each leg without resting it on the ground, as demonstrated in this video. 

9.Get Into Therapy – You may be obese because of the state of your mental health. Depression and anxiety can increase food cravings and lead to binge eating. Therapy can teach you skills to regulate your emotions and manage your stress levels. Cortisol, the stress hormone, is associated with both obesity and low testosterone. 

Warning: Stick to Small Changes 

Some men are plagued with doubts and continue to wonder: will losing weight help erectile dysfunction? This is because they often don’t see effects immediately. It may take several months before you start to see results, as you likely have more than just excess weight as the trigger for your erectile dysfunction. The lifestyle changes you’re making will address all the other risk factors alongside professional treatment. It will take time for all these factors to “clear” so to speak. 

Additionally, crash diets are not recommended. Although men frequently search for “rapid weight loss and erectile dysfunction,” losing weight too quickly can be dangerous to your health. Your risk of developing cholecystitis or gallbladder inflammation increases with rapid weight loss. Sudden weight loss due to caloric deficit (decreasing food intake) may also slow your metabolism, leading to long-term weight gain. Remember, slow and steady is better. Choose a lifestyle you can be consistent with. 

Conclusion 

The answer to “does weight affect erectile dysfunction” is clear: being overweight can trigger erectile dysfunction, but there’s hope. Losing weight can restore your erectile capacity. However, if you’re struggling to lose weight and recover from erectile dysfunction despite your best efforts, book an appointment with us. Our ED experts and nutritionists will ensure safe weight loss that enhances your overall sexual health!