What should I do if I can't afford to lose weight after dieting

Erectile dysfunction after dieting and weight loss may be related to malnutrition, hormone imbalance, psychological stress, lack of exercise, and underlying diseases. It can be improved by adjusting dietary structure, supplementing key nutrients, psychological counseling, moderate exercise, and medical examination.

1. Malnutrition:

Long term excessive dieting can lead to deficiencies in key nutrients such as zinc and vitamin E, directly affecting testosterone synthesis. Zinc is involved in male hormone metabolism, and it is recommended to supplement 15 milligrams daily through foods such as oysters and beef; Vitamin E can improve microcirculation in the reproductive system and can be obtained from nuts and olive oil. Strict calorie restriction in the short term may result in insufficient protein intake and affect endothelial function.

2. Hormonal imbalance: A rapid decrease in body fat percentage can disrupt levels of leptin and testosterone. When the body fat percentage is below 15%, the function of the hypothalamic pituitary gonadal axis may be inhibited. The accompanying fluctuations in thyroid hormones can also reduce metabolic activity. It is recommended to monitor data through a body fat analyzer and gradually restore carbohydrate intake to over 150 grams per day to stabilize endocrine function.

3. Psychological stress:

Weight loss anxiety and body image disorders can trigger sympathetic nervous system overexcitation. About 42% of dieters will experience sustained cortisol elevation, a stress state that inhibits smooth muscle relaxation in the corpus cavernosum of the penis. Mindfulness meditation and regular sleep can effectively reduce stress hormones. It is recommended to go to bed before 23:00 and ensure 7 hours of sleep.

4. Lack of exercise:

Simply dieting without exercise can lead to a decrease in vascular elasticity. Pelvic floor muscle atrophy can reduce the efficiency of blood filling during erection, while squats and Kegel exercises can improve local blood circulation. Performing 30 minute aerobic exercise combined with impedance training three times a week can enhance the activity of nitric oxide synthase.

5. Basic diseases:

Potential diabetes or hyperlipidemia may be covered up during dieting. Fluctuations in blood sugar can damage the microvessels of the penis. It is recommended to test for glycated hemoglobin and blood lipids. If fasting blood glucose remains above 6.1mmol/L or erectile dysfunction persists for more than 3 months, endocrine diagnosis is required to rule out organic lesions.

It is recommended to gradually increase daily calorie intake to 1.2 times the basal metabolic rate, with priority given to increasing the proportion of high-quality protein and healthy fats. Foods such as salmon and eggs contain DHA and arginine, which can improve vascular function; The magnesium element in pumpkin seeds and dark chocolate helps with nerve conduction. Combined with 150 minutes of moderate intensity exercise per week, hormone levels and sexual function can naturally recover within 3-6 months. Persistent symptoms require examination of penile blood flow Doppler and six levels of sex hormones by a urologist.