You’ve packed on some extra pounds and while you know your lady loves you just the same, you’re worried the weight gain might put a damper on things in the bedroom. It’s true that physical and psychological changes resulting from weight gain can impact sexual performance. Extreme weight gain can cause some men to experience lower energy, decreased self-confidence, and low testosterone levels. And those low testosterone levels can decrease libido and may even result in impaired erectile function.

But don’t worry. MiBella Wellness is here to help. Here are our top tips for weight management for men.

1. Find out what works for you

What helped your cousin or your co-worker lose weight might not work for you. MiBella can help you design a personalized weight loss and management plan that fits your lifestyle and personality. With a resting metabolic rate test, we can figure out exactly how many calories you need to eat to maintain or lose weight. Armed with that knowledge, we can work together to develop a meal plan of small, frequent protein-rich meals to help with metabolism and muscle mass.

2. Get active and stay active

Exercise doesn’t have to mean spending hours at the gym. The Department of Health and Human Services recommends at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.

Getting in just 30 minutes of activity each day can go a long way. Start by simply adding 20 minutes of cardio and 10 minutes of strength training to your daily agenda.

Related Reading: 5 Ways to Crush Your Health and Fitness Goals in 2020

3. Play it safe

If you injure yourself while working out, you won’t be able to maintain your new regimen. So, be sure to wear proper shoes and gear when exercising. If you know you have trouble with your knees or other lower body joints, don’t start off trying to run a marathon. There are plenty of low-impact ways to get in shape. If needed, hire a personal trainer to help you develop the right workout regimen for your body and to make sure you’re working out properly.

4. Have fun

Working out doesn’t have to be miserable. In fact, it can be fun! Find a type of exercise you actually enjoy doing. You could try hiking, kickball, basketball, rock climbing, or indoor or outdoor cycling.

5. Find an accountability partner

Whether it’s a coach, your spouse or significant other, or a close family member or friend, find someone to help you stick with your exercise and eating plan. Cooking with your partner or working out together, for example, could help you keep your wellness and your relationship on track.

Bonus 6. MiBella Wellness Weight Management Online Training

Join Dr. Mia and Joseph W. Brown, Jr., MiBella Wellness Center’s Male Intimacy Consultant, on September 24 at 6:30 p.m. CT, for a free online training on weight management for women and men.

MiBella Wellness offers several intimacy solutions to help you and your partner have the fulfilling sex life you both deserve. But nothing will work unless you do. Overall wellness is the key to ageless intimacy and managing your weight is the first step to a fun and full life in the bedroom and beyond.