by Alisa Hrustic, Melissa Matthews

Youve hit the dreaded weight loss plateau.

Its a bummer when your fat loss slows, but hitting a weight loss plateau is completely normal.

The leaner you get, the harder it gets to lose those last few pounds, says Tony Gentilcore, C.S.C.S., owner of CORE in Brookline, Massachusetts.

As you continue losing weight, your metabolism starts to slow down, so you either need to eat fewer calories or burn more calories to see continued weight loss. But still, your current weight doesnt have to be your ending weight. You just need to start approaching your fat loss plan a bit differently if you want to see results. Here, eight reasons youve stopped losing weightand what you can do to get back on track.

Your metabolism slows when you lose weight because your body doesn't require the same level of energy to maintain your size, according to Roy Gildersleeve, RDN, LD at the Ohio State University. Then, you have to account for the loss of muscle mass which naturally occurs when you shed pounds. The more muscle you have, the more calories you burn, so "the goal is to preserve that muscle," says Gildersleeve. To do this, you'll want to keep protein intake between <a href="https://www.menshealth.com/weight-loss/a19540326/lose-weight-gain-muscle/" id="4a5455c9-4be0-32e1-ad3e-bee21b788ac5"> .8 grams to 1 gram of protein </a> per kilograms of body weight.

<h1> You don't portion out your food </h1>

A lot of guys devalue the importance of <a href="https://www.menshealth.com/nutrition/a19546108/portion-size/" id="7905811f-3819-32fe-a235-f0aaacc563ed"> portion sizes </a> , says Gentilcore. You might think eyeballing the amount of food you eat isnt doing much harm, but it can make a big difference when youre trying to shed those last few pounds.

Say, if you add just a couple extra tablespoons of peanut butter to your daily <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="346c119e-ec76-35e0-a845-06edefcefd2a"> smoothie </a> , thats around 120 extra calories, adding up to 840 extra calories a week.

As you get a little bit closer to your target weight, you have to be a bit more meticulous, says Gentilcore.

If youve stopped seeing results, you need to pay attention to portion control. First, familiarize yourself with what you should actually be eating. For instance, a serving of beef is 3 ounces (about the size of a deck of cards) and a serving of ice cream is half a cup (about the size of half a tennis ball). Then, measure it out, Gentilcore says.

After you get used to what that amount looks like, you can go back to eyeballing your portions. Here are 12 easy ways to <a href="https://www.menshealth.com/nutrition/a19546108/portion-size/" id="86fef4b7-2fcc-3e50-a3d7-73ecec7ade95"> estimate servings sizes </a> if you need a place to start.

Whats the harm of one brownie after a hard workout, right? Well, that kind of mindset can stunt your weight loss, says John Raglin, Ph.D. an exercise researcher at Indiana University Bloomingtons School of Public Health.

You could run an extra five miles, but its really easy to reward yourself with more than 500 calories, he says. The reward usually far exceeds the extra calories you expended.

These excess calories stack up: If you eat a 500-calorie treat several times a week, that could be an extra days worth of calories each week, or more than 6,000 calories per month. And that can make a big difference if you cant seem to move the scale, says Raglin.

Instead of binging on a sundae because you earned it, choose smaller portions of treats you really love, suggests Raglin, like a really decadent piece of dark chocolate or one scoop of your favorite, high-quality vanilla ice cream.

Heres one rule to go by: Only 10 to 20 percent of your daily calories should come from junk food, says Mens Health nutrition advisor, Alan Aragon. If you feel like youre not seeing results, try to stick to the 10 percent range if a craving hitsso if youre an active guy eating about 2,800 calories a day, that treat should only be around 280 calories.

<h1> You think you're more active than you really are </h1>

When you start working out more, you might experience something called compensatory inactivity, says Raglin. That means you might be exercising more, but moving less throughout your day.

Many people fall into this habit of keeping score. You bust your butt during your morning sweat session. Then when you get home, you plop down on the couch for the rest of the day to binge watch your favorite Netflix show because you feel like youve already done enough for the day.

Thats a mistake: If youre serious about keeping up with your weight loss, falling into this habit of not moving after exercising can really hold you back, says Raglin.

Dont miss out on opportunities to walk or be active or take the stairs, he says. Its a small difference, but youre keeping your metabolism up.

Whats more, incorporating more movement throughout your day can keep you motivated, says Raglin. Make an effort to be active whenever you cantake your dog for a walk, kick around a soccer ball with your kids, or give yourself a daily step count target. The pounds will keep coming off, he says.

Sticking to a high-intensity routine boosts your appetite, says Raglin. You might end up feeling ravenous <a href="https://www.menshealth.com/nutrition/a19546508/best-post-workout-foods/" id="2d7c421f-0b73-33ef-a7e2-9d15044e5218"> post-workout </a> , causing you to overeat and gain all of those calories back instantly.

So play the preventive game: If youre hungry going into your workout, chances are good youll be starving afterward. In that case, consider having a <a href="https://www.menshealth.com/nutrition/a19542644/pre-workout-snacks/" id="b683aefa-81cd-3db6-a117-9c06d67110c4"> pre-workout snack </a> to manage your hunger, says Raglin. You dont want something too heavy or rich, which can make you feel uncomfortably full. Instead, shoot for an apple, which is full of simple carbs to give you energy, or a handful of almonds, which contain good fats and some protein to hold your hunger over. Or you can try one of these <a href="https://www.menshealth.com/nutrition/g19519889/best-protein-bars-for-men/" id="1e26dbf0-1c1c-3304-a7b2-376b11d9945f"> protein bars </a> .

If you work out before work or after leaving the office, you will need to eat afterwards. Just make sure youre doing it right: If you have some time to kill before your usual dinner time, make yourself a <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="7fbc754f-0931-3a57-ac59-982b6053f211"> protein shake </a> or have a small snack so youre not tempted to overeat at dinner, says Raglin.

If you finish your workout just in time for dinner, check out one of these <a href="https://www.menshealth.com/nutrition/g19547145/post-workout-meals/" id="d46371fd-36d5-30bc-a4dc-ceb9c75589bd"> simple post-workout meals </a> .

<h1> Youre not consistent in the gym </h1>

Consistency matters when youre trying to lose that last bit of weight, says Gentilcore. In fact, skipping just one workout can increase your odds of missing another one by 61 percent, according to British research.

And consistency matters in your routine, too. Despite what you may hear, novelty doesnt necessarily equal progress, says Gentilcore. For a fat loss program to work, you have to stick to a routine long enough so you can really master it.

The squat, <a href="https://www.menshealth.com/content/deadlift/" id="42080ae1-f9a7-3c3a-ad90-08b6bd146fe9"> deadlift </a> , and <a href="https://www.menshealth.com/fitness/a19531127/shoulder-saving-bench-press/" id="2e3d9821-a297-301a-a1bc-108cfd8bdb65"> bench press </a> are staples for a reason, he says. People dont give themselves enough time to learn and master these moves.

The sooner you become proficient at an exercise, the better you get at it. That means you can add more weight to it, helping you gain and retain musclewhich helps you burn more calories throughout the day and fend off fat. But if boring really bothers you, add new stuff to the last 10 minutes of your usual routine as a finisher, suggests Gentilcore.

Then, usually after about 4 to 6 weeks, you can think about switching your exercises up, says Gentilcore. Once youve mastered your staples, you can seek out some more challenging variations, like switching up the classic flat bench press with the incline or close-grip bench press.

Youre not going to maintain or continue your weight loss if youre too sore to keep up with your workout plan out for the rest of the week. Not taking your <a href="https://www.menshealth.com/fitness/a19546874/surprising-reason-you-need-to-take-a-recovery-day/" id="09e6c35f-1e68-3e4f-a91e-0e8181753f58"> recovery period </a> seriously can cause you to plateau, says Gentilcore. When you pump iron, youre literally breaking down your body by causing micro tears in your muscle tissues, so you need give it time to rebuild that muscle before you get back into it.

People dont understand that going home and eating well, going to sleep, and drinking enough water is going to allow your body to recover so you can go back to the gym a day later so you can do it again, he says.

When youre first starting out, training three days a week seems to be a happy medium for most guys, says Gentilcore. Or you can do full body workouts every other day and allow a day of recovery in between.

But if you really want results, Gentilcore says it doesnt hurt to get in the gym 6 days a week, just make sure youre alternating muscle groups, he says. So if Monday is your chest day, work your legs Tuesday to give your upper body time to recover.

If youre constantly feeling too sore to get moving again, try one of these ways to <a href="https://www.menshealth.com/fitness/a19537875/relieve-pain/" id="b86d9cca-8498-3ad5-a4eb-13a8f195220f"> speed up recovery after a hard workout </a> so you can stay on track with your exercise routine.

<h1> You're stressed and don't sleep </h1>

Gildersleeve recommends patients analyze more than just their diets when the scale refsues to budge. Worrying and logging less than six hours of sleep per night can impact your waistline, he says. That's because stress and sleep changes hormone function and increases cortisol levels, <a href="https://patty-menshealth.hearstapps.com/en/content/edit/b048ca8f-538f-405e-bbdf-5f1d87e8f97c" id="1a3bc98b-cccb-3251-af95-81a93c59f6ed"> which is tied to excess weight and belly fat </a> .

"I cant stress the importance of REM sleep when it comes to weight loss," says Gildersleeve.

In addition, higher cortisol levels stimulate hunger, particularly for junk food, says Gildersleeve.

We know it's not easy, but prioritizing sleep will greatly impact your weight loss efforts and improve your mood, too.

There's a reason that people attribute their weight loss success to food journals: it offers a clear idea of what you're really eating. Many times people think they've plateaued while eating the same foods, doing the same exercise, and getting the same amount of sleep. But that generally isn't the case, Gildersleeve says.

" If were keeping a healthy [calorie] deficit, eating whole foods, and getting plenty of sleep and water, the likelihood of a plateau is much less," he says.

Although tracking your workouts, calories, and sleep may not be for everyone, it can help dieters ensure they're truly being consistent. However, this habit can be trigger disordered eating habits in some people, so steer clear if it doesn't work for you.

Our bodies adjust to whatever we throw at them, meaning it gets used to living on fewer calories fairly soon.

"If on average youre only taking in 1200 calories, which is something none of us should be doing on a regular basis, your body is going to learn to function on 1200 calories," Melanie Boehmer, R.D. at Lenox Hill Hospital previously told <a href="https://www.menshealth.com/health/a31954052/not-losing-weight-intermittent-fasting/" id="4a82c876-578e-3409-abec-ecee2fc8d7df"> Men's Health. </a>

That's why experts say you should lose weight slowly. Boehmer recommends reducing calorie intake by just enough to lose about a pound per week.

"When we talk about losing weight, the goal is always to lose as much weight eating thee most that you can so you dont create that metabolic inhibitor," she says.

Your favorite cocktail may have more calories than you think. For example, a margarita can contain <a href="https://www.menshealth.com/health/a19532341/what-happens-when-you-stop-drinking-alcohol/" id="f850fc52-eb5c-31bd-a7a4-c1fc7d3ab1de"> upwards of 300 calories </a> . Aside from its calorie content, alcohol can also lead you to eat more overall.

People who drank an alcohol infusion that equaled roughly two drinks consumed 30 percent more food than those who received a placebo, <a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21109/abstract" id="4eb6e175-2a7c-38c6-a84e-29b1271f8287"> according to the </a> <a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21109/abstract" id="330e2370-c49f-3ce3-a03f-d659e119c8f2"> American Journal of Clinical Nutrition. </a>

If you've stopped losing weight, it may be time to cut back on the number of alcohol drinks you have per week.

11 Reasons You’ve Stopped Losing Weight

Losing weight is a battle: And like any good fight, you dont always come out on top. At first, you were dominating, dropping weight every time you stepped on the scale. Then, the numbers began to slow, and now theyre completely stagnant.

11 Ways to Lose Weight When You've Hit a Plateau

Dieting is a popular Reddit topic and many turn to the message boards asking for <a href="https://www.reddit.com/r/AskReddit/comments/7qdimn/serious_what_are_some_weight_loss_diet_and/" id="d2782626-ead6-3c91-abd0-2ea0c699a504"> weight loss and workout tips/tricks that actually work </a> .

On multiple threads, people share which habits made a meaningful impact in their weight loss efforts. Although respondents are from everyday users, many of the tips have a strong backing in science.

We looked to Reddit for the best weight loss strategies that helped real people shed pounds. Try them out and see if they work for you, too.

7 Weight Loss Strategies That Actually Worked For Real People

Its a simple, but effective, swap. Nixing empty, liquid calories-like soda, booze, and sugary coffee drinks-will make a big impact.

Soda is loaded with sugar and potentially <a href="https://www.menshealth.com/health/sketchy-ingredient-soda" id="23a07c4b-8c23-3c7b-a51a-833fbaaaf1e8"> sketchy ingredients </a> . For instance, one can of Coke contains 39 grams of added sugar (more than your <a href="http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.Wmil7pM-fuM" id="483a857e-ef36-323d-a64c-62a0ca2ddb6a"> daily recommended max of 36 grams </a> ) and 140 calories. Just one a day will save you nearly 1,000 extra calories a week.

Plus, drinking the sweet stuff might increase your risk of some serious health conditions. One <a href="http://jn.nutrition.org/content/144/8/1283.full.html" id="e9ade2f1-7792-3926-a3c5-244b08415624"> study </a> published in the Journal of Nutrition suggests that people who sip sugary drinks like soda have 10 percent more visceral fat-the fat you cant see hiding deep within your body around your organs-than people who avoid the stuff. This type of fat <a href="https://www.menshealth.com/nutrition/what-soda-does-to-your-body" id="ef13500e-c56e-3eed-a4e9-ffc04faecfa9"> has been linked to heart disease and diabetes </a> .

<h1> Meal prep will change your life. </h1>

If you have a hard time making healthy food choices in the moment, prepping meals ahead of time can save you from those impulsive not-so-great decisions.

Hectic work schedules and family commitments make it hard to turn down fast food or frozen meals that can be made in minutes. Taking a day or two out of your week to prep will ensure that your meals are full of muscle-building protein, filling fiber, and healthy carbs and fats- <a href="https://www.menshealth.com/weight-loss/weight-loss-myths-that-are-setting-you-up-for-failure" id="4cd867f9-9cba-3748-a7d0-4a4361355b28"> all essentials when youre looking to drop pounds </a> .

Check out our <a href="https://www.menshealth.com/nutrition/beginners-guide-to-meal-prep" id="bb8a14ff-f2e4-3269-a8a1-e6fee235fecc"> beginners guide to meal prep </a> for the basics on getting started-and <a href="https://www.menshealth.com/nutrition/common-meal-prep-mistakes" id="fe570bca-05a3-3cb8-a2b7-656c04b51ed8"> avoid these mistakes </a> if you want meals that taste fresh and delicious for longer than a day.

<h1> Intermittent fasting. It's been 8 weeks. Ive lost 18 pounds. </h1>

More than one person on Reddit gave a shout out to <a href="https://www.menshealth.com/weight-loss/intermittent-fasting-for-weight-loss" id="ff8a83f0-47fc-32e2-a52a-fee55066badc"> intermittent fasting </a> . Basically, your eating is restricted during set times and you eat as normal-or even more than you would otherwise-during others.

In fact, <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528" id="ecd202ea-fb38-3660-a17b-614d3513524e"> intermittent fasting is just as effective for weight loss as daily calorie restriction </a> , according to a study from the University of Illinois at Chicago. In this experiment, people who fasted ate 25 percent of their daily calorie needs every other day, known as fast days. On their feast days they ate 125 percent of their calorie needs. So if you typically eat 2,000 calories a day, youd eat 500 calories one day, followed by 2,500 the next.

Any diet can work-as long as youre consistent and able to stick with it. The people who can benefit from this type of alternate-day fasting are those who would rather feel like they arent restricting food intake 3.5 days out of the week, Mens Health nutrition advisor, Alan Aragon, M.S. <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528" id="39fa8e34-e24c-3679-ab9f-bc98f5464f8a"> told us </a> . That means you find it hard to stick to a diet all the time, and youd like the flexibility that feast days can give you.

<h1> One sustainable change at a time. </h1>

Overhauling your diet and fitness routine can be daunting, which is why Reddit user p-nutz encourages people to <a href="https://www.reddit.com/r/AskReddit/comments/a7azd1/former_fat_people_of_reddit_what_is_your_best/" id="60df4721-ab1b-3a04-a7d2-ebb8647d4d86"> start with just one small tweak </a> . For example, make your goal to walk every day rather than to run three miles. After a while that will be normal, the Redditor writes. Then tackle any mindless eating until thats normal. Eat healthier food until thats normal. Count calories until its second nature, maybe start paying attention to macros after a while, join a gym or pick up that hobby youve been wanting to try, they explain.

In 2009, a combined task force made up of the American Society for Nutrition, Institute of Food Technologists, and International Food Information Council, concluded that were the best way to tackle obesity. This is because small tweaks, like walking everyday, are easy to maintain.

Although everyone wants the pounds to come off the instant they adopt healthy habits, quick weight loss isnt necessarily the best as it can be hard to maintain and result in muscle loss.

It's frustrating in the moment, but much more satisfying over time than yo-yo crash dieting, says <a href="https://www.reddit.com/r/AskReddit/comments/a7azd1/former_fat_people_of_reddit_what_is_your_best/" id="d65bbeb7-2d5f-337e-a5c5-2146cd0293b7"> Redditor verascity </a> , who lost 60 pounds.

<h1> Not drinking any calories makes a huge difference. </h1>

Don't Drink Your Calories if You Want to Lose Weight

Although smoothies or protein shakes may seem like a healthy choice, they dont always keep you satisfied. Redditor lazerdude07 attributes this small tweak with making a significant change in his weight loss efforts.

As Mens Health previously reported, liquids empty out of your stomach in less than an hour while solid foods take two to four hours. Plus, blending foods pulverizes their fibers and your body breaks them down faster, reducing satiety.

<h1> All you really need is decent movement everyday. </h1>

I lost 40 kg a few years ago, one user wrote-that's the equivalent of 88 pounds. The only thing that really worked for me was to do cardio every single day, just 30 min of good cardio a day.

The user added: All you really need is decent movement every day. <a href="https://www.menshealth.com/exercise/jumping-jack" id="67ccdd21-6a3f-3628-a26c-4a57b05a797f"> Jumping jacks </a> are really effective for weight loss, they helped me most.

Cardio can feel like a chore (unless you try one of these awesome <a href="https://www.menshealth.com/fitness/indoor-cardio-workouts-not-on-a-treadmill" id="b6b3d19f-f1d6-3c62-ac8e-27ecba00c4ae"> indoor cardio workouts </a> ), but according to a <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-12-704" id="84ad6efd-d713-37d5-a766-4afb3ade44b4"> study </a> in BMC Public Health, overweight people who included both cardio and weight training into their 12-week exercise program lost more body fat than those who stuck to just one or the other.

Dont eat anything that comes out of a bag, box, or restaurant, one user pointed out in the thread.

Its a good point: One <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-017-0567-y" id="adb814b6-405d-38c0-abe5-8bd5fc646fbb"> study </a> from the U.K. found that people who ate more than five home-cooked meals per week were 28 percent less likely to have an overweight body mass index (defined as anything above 25) and 24 percent less likely to have excess body fat than those who ate less than three home-cooked meals per week.

Thats because people who whip up their own meals tend to use healthier prep methods, eat a larger variety of foods (like fruits and vegetables), and eat less processed foods, which tend to be higher in added sugar and calories, the researchers note. Whats more, cooking at home motivates you to add other healthy habits into your daily routine, like exercising regularly.

<h1> Include fruits and vegetables with every meal. </h1>

<a href="https://www.menshealth.com/nutrition/americans-not-eating-enough-fruits-and-vegetables" id="dadf6cc7-bf8c-3f8b-acb1-1beed07d02f2"> Youre probably not eating enough fruits and vegetables </a> , according to <a href="https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w" id="525435ad-ee95-34a5-a6ba-5b915c7f7c5d"> data </a> from the Centers for Disease Control and Prevention (CDC). Only 12 percent of Americans eat at least 1.5 to 2 cups of fruit, while only 9 percent down a minimum of 2 to 3 cups of vegetables a day.

But filling your plate with fruits and vegetables is crucial if you want to eat more food while downing fewer calories. (Two cups of broccoli <a href="https://ndb.nal.usda.gov/ndb/foods/show/2872?man=&amp;lfacet=&amp;count=&amp;max=50&amp;qlookup=Broccoli%2C+cooked%2C+boiled%2C+drained%2C+without+salt&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q5401=2&amp;Q5402=1&amp;Q5403=1&amp;Q5404=1&amp;Q5405=1&amp;Qv=1&amp;Q5401=0.5&amp;Q5402=1&amp;Q5403=1&amp;Q5404=1&amp;Q5405=1" id="0c76ae1c-d38c-3012-a3f0-9ce93a311a3c"> serves up only 109 calories </a> . Compare that to just one cup of white pasta, <a href="https://ndb.nal.usda.gov/ndb/foods/show/6574?manu=&amp;fgcd=&amp;ds=Standard%20Reference" id="fd7267cb-ba7b-3342-ab00-a4594d26c32b"> which gets you around 200 or more </a> .) Fruits and vegetables also contain lots of gut filling <a href="https://www.menshealth.com/nutrition/truth-about-fiber" id="671feb3a-0e39-388a-aeca-70d73ffe5f19"> fiber </a> , which will help keep your hunger at bay between meals.

Plus, packing in colorful produce can reduce your risk of chronic health issues, like heart disease, type 2 diabetes, obesity, and even come cancers, says the CDC report.

Try this: Fill half your plate with fruits or vegetables, and split the other between quality carbs (like whole grains) and lean protein for a satisfying meal, Wesley Delbridge, R.D., spokesperson for the Academy of Nutrition and Dietetics, <a href="https://www.menshealth.com/weight-loss/weight-loss-myths-that-are-setting-you-up-for-failure/slide/1" id="52fac1bd-eb56-3e5d-ab62-d99e6f29257e"> told Mens Health recently </a> .

<h1> Keto has worked for me. But mostly because it helps me reduce my calorie intake." </h1>

The <a href="https://www.menshealth.com/nutrition/ketogenic-ketosis-diet-for-beginners" id="a31b8005-5a0f-3b16-a763-eff6df81f695"> ketogenic diet </a> is all anyone can talk about lately-but its not exactly new. The keto model is similar to the Atkins diet of the early 2000s, but focuses more heavily on carb restriction. When you go keto, 60 to 80 percent of your diet is composed of fat, 10 to 15 percent comes from protein, and less than 10 percent is made up of carbs.

Heres the thing: Keto is extremely restrictive, which automatically means it wont work for everyone. But if you can stick with it, you should go into in a ketogenic state, which will theoretically force your body to run on fat rather than glucose (a type of sugar found in carbs), helping you burn fat by default.

Plus, as the Reddit user noted, youre forced to eat a limited number of foods, which means you have less of any opportunity to rely on unhealthy options. Plus, you cant really eat carbs, so you will immediately eliminate refined carbs, like sugar cereals and packaged snacks, which can help you reduce your calories.

Heres <a href="https://www.menshealth.com/nutrition/ketogenic-ketosis-diet-for-beginners" id="0365fb67-655a-3cc8-a2ee-d075bbc2b9db"> everything you need to know about keto </a> before you try it, including three tips that will prime you for success. This <a href="https://www.menshealth.com/nutrition/ketogenic-diet-meal-plan" id="aef8e840-f4ca-37eb-a679-080e1d7ef674"> ketogenic diet meal plan </a> will serve some recipe inspiration, too.

It goes without saying that losing weight is hard. Sometimes, particularly on days when you want to down an entire pizza, getting advice from other dieters can keep you on track to achieving your weight loss goals.

10 Weight Loss Strategies That Actually Worked For Real People

Think about it: Some of the smallest blood vessels and nerves in your body can be found in your penis, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. So if youre slamming down junk like pizza and fries every day, your blood vessels down under may get clogged with fat and cholesterol.

This restricts blood flow to your penis, preventing you from getting hard when youre ready for action and even putting your <a href="https://www.menshealth.com/health/a19540964/heart-protection/" id="cc92a276-b652-3870-a516-bddec9886a40"> heart health </a> at risk down the road. Many of these foods can increase your chances of developing high blood pressure, too.

It may sound wacky, but you should treat your penis like a luxury car, says Dr. Brahmbhatt. To keep your ride running smoothly, you need to fill it with the recommended fuel and keep up with the suggested maintenance. Well, your penis needs the same-like healthy foods and plenty of exercise-to keep it going strong, he says.

Filling up with the right foods can boost your <a href="https://www.menshealth.com/health/a19533958/5-easy-ways-to-increase-your-manpower/" id="f823e381-5dec-30f9-a497-f930b9856746"> testosterone </a> , strengthen your <a href="https://www.menshealth.com/health/a19546830/7-signs-of-healthy-semen/" id="77442c80-f9c5-3b57-a253-a1de6f458a83"> sperm </a> , and supercharge your erection. Even better, a good diet will keep your heat healthy. So, what do we recommend as premium fuel? These 15 foods are a good place to start.

<h3> Food to improve your sex life: coffee </h3>

Your morning <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0123547" id="4e696c05-116c-362e-af89-8da03e2258cb"> coffee may improve your sex life </a> , according to a study of more than 3,700 men from the University of Texas Health Science Center at Houston.

Those who downed the equivalent of 2 to 3 cups of a <a href="https://www.menshealth.com/health/a19546477/health-benefits-coffee/" id="c3a9ea35-1ee7-3c1e-a163-f49051b562af"> coffee </a> a day-between 170 to 375 milligrams (mg) of caffeine-were less likely to report <a href="https://www.menshealth.com/health/a19547035/erectile-dysfunction-myths/" id="ff3767f5-38f0-36e6-a45e-b2ce35152d22"> erectile dysfunction </a> (ED) issues than men who skipped their cup of Joe.

Why? <a href="https://www.menshealth.com/health/a19532981/caffeine-overdose/" id="9a5a0815-a3c8-3449-a703-fd1307b9cbeb"> Caffeine </a> triggers a series of effects in your body that help the arteries in your penis relax and blood flow to increase, producing an effect similar to ED drugs like Viagra, the study authors explain.

<h3> Food to improve your sex life: salmon, egg yolks, and fortified milk </h3>

Your D needs vitamin D, suggests one Austrian <a href="https://www.ncbi.nlm.nih.gov/pubmed/21154195" id="99f683e8-44f8-339c-a54b-77eca48094a5"> study- </a> and the foods above are great sources of it.

After researchers had men take either 3,332 IU of vitamin D or a placebo per day for a year, they found that free testosterone levels-the powerhouse behind your sex drive-significantly increased in guys loading up with vitamin D.

Plus, insufficient D levels may also <a href="http://onlinelibrary.wiley.com/doi/10.1111/jsm.12661/abstract" id="cf2d7be3-8351-3920-aff9-5078c137257f"> increase your risk for erectile dysfunction </a> , Italian researchers found. When you dont get enough vitamin D, you produce free radicals that decrease nitric oxide in your body, a compound that helps your blood vessels function, the researchers say.

Without it, your blood vessels cant relax, hindering the flow of blood to your penis. That makes it difficult for you to get hard, says Larry Lipshultz, M.D., chief of male reproductive medicine and surgery at Baylor College of Medicine.

So how much D do you really need? Thats still up for debate: The National Institutes of Health <a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" id="a0eac8e1-71ca-36fb-aa0c-ced244668983"> recommend </a> getting 600 IU daily, while the Endocrine Society <a href="https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2011-0385" id="c4e64c0b-d849-31cc-a0ac-9330fce0f712"> notes </a> that some people may need to go much higher with 1,500 to 2,000 IU a day. Talk to your doctor to find out what works best for you.

<h3> Food to improve your sex life: pistachios, almonds, and walnuts </h3>

Need a snack? <a href="http://www.nature.com/ijir/journal/v23/n1/full/ijir201033a.html" id="65f7be10-288a-3682-a4ce-5d72d20ad033"> Choose nuts </a> , researchers from Turkey suggest. After 17 men with ED ate 100 grams of pistachios for three weeks, they all reported a significant improvement in their erectile function, ability to orgasm, libido, sexual satisfaction, and overall happiness in life. As a bonus, they all had higher HDL, or good, cholesterol and lower LDL, or bad, cholesterol, too.

Pistachios contain a high amount of an amino acid that boosts nitric oxide in your body, the researchers say. And like almonds, walnuts, and most other nuts, theyre a great source of healthy fats, which are good for your heart and therefore your penis, says Dr. Brahmbhatt.

<h3> Food to improve your sex life: blueberries and oranges </h3>

Only 13 percent of Americans eat enough fruit, <a href="https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm" id="f072817d-7834-3e1a-a298-5ef67ab16502"> according to </a> the Centers for Disease Control and Prevention.

Big mistake: Eating enough of the right ones can work wonders to improve your sexual health.

In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate <a href="http://ajcn.nutrition.org/content/early/2016/01/06/ajcn.115.122010" id="cdf1875c-6081-354d-ab92-8d9ab5ae7844"> foods packed with certain flavonoids </a> -anthocyanins, flavanones, and flavones-had a lower ED risk than guys who didnt eat as much of them. The effect was particularly strong among those under 70 years old.

In fact, men who ate flavonoid-rich foods-like blueberries, strawberries, apples, and citrus fruits-a few times a week reduced their ED risk by 9 to 11 percent compared to those who ate them less frequently. The researchers speculate that flavonoids found in these foods may help improve the health of your blood vessels by relaxing your arteries.

Bonus points if you like to break a sweat: Men who were physically active (consider that 2 to 5 hours of brisk walking a week) and ate flavonoid-rich fruits reduced their ED risk by 21 percent.

So make sure youre fitting enough in your diet: The U.S. Dietary Guidelines <a href="https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#table-1-1" id="a0572fe9-b542-3241-ab87-c6a0305a8fea"> recommend </a> consuming two cups of fruit every day. (This handy <a href="https://www.choosemyplate.gov/fruit" id="8d2bbd1e-fe4e-3627-a4e5-664cf9feb75b"> chart </a> can help you figure out portion sizes.)

<h3> Food to improve your sex life: legumes, whole grains, and olive oil </h3>

Since the <a href="https://www.menshealth.com/health/a19540276/mediterranean-diet-helps-cholesterol/" id="e78bea2c-a16a-3d51-a3cf-090046535546"> Mediterranean diet is good for your heart </a> , its not exactly surprising that it may benefit your penis, too. <a href="https://www.menshealth.com/health/a19548301/erectile-dysfunction-increases-risk-for-death/" id="640e59b5-d55f-3b8b-af3c-ac07c7e93721"> Heart disease is actually one of the most common causes of ED </a> . Once plaque starts to build up in your blood vessels, the ones in your penis are the first to get blocked up.

So to truly test the diets benefits, Italian researchers had 35 men with diagnosed with ED and metabolic syndrome-a group of factors linked to heart health problems-load up their plates with lots of fruits, vegetables, whole grains, olive oil, and fish. Another 30 men with metabolic syndrome followed a control diet.

After two years, about one third of the men following the Mediterranean diet regained normal sexual functioning and saw lower levels of <a href="https://www.menshealth.com/health/a19530336/what-is-inflammation/" id="e17ec8fc-5201-36db-a79e-2afdd5a3c74a"> inflammation </a> in their bodies.

Researchers arent exactly sure why the diet could help men with ED, but they believe the combination of eating more fiber-filled and antioxidant-rich foods may have anti-inflammatory properties, which helps promote healthy blood flow, the study authors say.

And you dont have to be dealing with heart problems to notice the diets benefits in the bedroom. Men who eat lots of monounsaturated fats (a Mediterranean diet staple), like fish and nuts, also have the <a href="https://www.menshealth.com/health/a19533958/5-easy-ways-to-increase-your-manpower/" id="93181a42-5e1c-39f6-a10d-3f1ba3e2a3c4"> highest levels of testosterone </a> , research suggests.

Other studies have shown that the Mediterranean diet <a href="https://www.menshealth.com/nutrition/a19543268/mediterranean-diet-benefits-entire-body/" id="6314b90f-3cea-3c48-a062-691955a0e4b2"> can help you drop a few pounds </a> , and a healthy body weight is linked to stronger erections. That's because extra weight can harm <a href="https://www.menshealth.com/health/a19544341/daily-drink-could-fight-erectile-dysfunction/" id="5ede2a3b-c1bc-338d-ab76-479f4f39f572"> your vascular function </a> , which interrupts blood flow to your penis. A study of more than 7,000 adults published in <a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(16)30085-7/abstract" id="f539864e-751a-3d21-a05c-ff46be2fef46"> The Lancet </a> found the Mediterranean diet can help people lose weight without counting calories. It's <a href="https://www.consumerreports.org/dieting-weight-loss/truth-about-mediterranean-diet-for-weight-loss/" id="f08d10c7-1737-3093-a2b1-c38d6ef1cd12"> particularly great at reducing belly fat </a> , which raises your risk of heart disease.

<h3> Food to improve your sex life: peppers, peaches, and spinach </h3>

<a href="https://www.ncbi.nlm.nih.gov/pubmed/1426355" id="481fefee-4541-3915-a5d6-c0274087871e"> Vitamin C is key for healthy sperm </a> , according to research from the University of Texas Medical Branch.

In the study, researchers divided 75 men-all heavy smokers with poor semen quality- into three groups. One group took 200 mg of vitamin C, another took 1,000 mg, and the last group took a placebo.

After four weeks, the 200-mg group improved their sperm quality by 15 percent, meaning they not only had a higher sperm count, but their sperm were able to swim more efficiently and survive longer, too.

Whats more, the 1000-mg group more than doubled that by 40 percent. Vitamin C seems to protect your sperms DNA from cell-damaging free radicals, the researchers say. That's important, since damaged sperm might mess with your ability to conceive when youre ready to have a kid.

<a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" id="c9656142-055d-3103-aece-6066e7ee3540"> Aim for a minimum of 90 mg </a> and no more than 2,000 mg of vitamin C a day, suggests the National Institutes of Health. While the participants in the study popped a supplement, you can easily get your daily dose through <a href="https://www.menshealth.com/nutrition/g19544750/vitamin-c-foods/" id="7c530ead-1fcb-3b5f-a79e-01aff7aa11d8"> vitamin-C rich foods </a> , which is always your best bet. Of course oranges are the most obvious choice, but yellow peppers, peaches, and spinach are great sources of vitamin C.

Additional reporting by Christa Sgobba

A crappy diet can do more than wreck your waistline-it can <a href="https://www.menshealth.com/health/a19521877/8-things-that-wreck-your-erection/" id="58f79fae-b7b7-353d-a676-f81ac00828b7"> sink your erection </a> , too.

15 Foods That Help Improve Erections

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