Why Losing Weight Can Shrink Your Libido — and 7 Things to Do About It

If you're super motivated to lose pounds but not when it comes to getting a little frisky with your partner, there could be a reason. When you're giving so much energy to weight loss, you don't have much in the tank for other things — including sex.

“Sex takes energy, and if you're really restricting your calories, chances are good you won't have much of it,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It: Taking You From Label to Table.

This may be particularly true if you're trying the ketogenic diet. The diet, which involves ramping your fats up and your carbs down, can squash your libido. “It can lead to what's called the 'keto flu' in the very beginning, as the body adjusts from its normal steady fuel of glucose to a more fat-adapted approach,” says Kristin Kirkpatrick, RD, a nutritionist at Cleveland Clinic.

Any diet in which you're dramatically cutting back on certain macronutrients or calories — think Atkins, paleo, or another detox-type diet — forces your body to compensate, which can impact your hormones and mood, Kirkpatrick says.

But, remember, there’s light at the end of the tunnel. One study found that diet-induced weight loss increased sexual function in women who lost 2 percent or more of their initial body weight. Other research shows similar benefits for men with erectile dysfunction.

Experts give us the lowdown on ways to keep up your libido while losing weight.

1. Avoid Alcohol

Consumption of alcohol can lower inhibitions, which can help alleviate body image concerns and increase your nerve to actually get intimate, says Taub-Dix. The catch? It's also a central nervous system depressant, which means it can also be harder for you to achieve orgasm, she says.

Alcohol in any amount is considered bad for your health, according to Mayo Clinic; plus, it’s loaded with empty calories. It’s best to skip it.

2. Don’t Overly Restrict Calories

The “Dietary Guidelines for Americans” lay out caloric intake recommendations based on age, activity level, and sex. Men generally need to eat more calories than women, and the amount of calories you're consuming can dramatically impact both your weight loss and libido.

“You need to be consuming enough that you can still exercise every day and have the energy to do activities you enjoy, which includes sex,” says Taub-Dix. If you're feeling fatigued, dizzy, or just like there's no gas in your tank, consult with a physician or registered dietitian to ensure you're consuming the right amount based on your goals.

3. Steer Clear of Processed Foods

Processed foods — or anything that doesn't come straight from the ground or isn't grown on a tree — can sap your energy, says Kirkpatrick.

Plus, they're not exactly great for your body — period. Research shows the consumption of processed foods may be associated with an increased risk of high blood pressure, metabolic syndrome, and obesity, as well as increases in LDL (“bad”) and total cholesterol.

4. Fuel Up on Fish and Nuts

Fatty fish like salmon, mackerel, tuna, herring, and sardines, as well as nuts, seeds, and plant oils including flaxseed, soybean, and canola oil, are all rich in omega-3 fatty acids. These can help boost blood circulation, says Taub-Dix.

More blood circulation means that there is a greater amount of blood flowing everywhere in your body — including your genitals — which makes it easier to get aroused, she adds, saying that the omega-3s in these foods also boost dopamine levels in the brain, a hormone linked to sexual response. An animal study published in 2023 showed that omega-3s improve sexual and erectile function in males.

5. Spice Up Your Meals

One easy way to add zest to your foods without adding high-calorie sauces or dressings is to reach for red pepper flakes, says Kirkpatrick. They contain capsaicin, a compound that is good for your heart and circulation. Just resist the impulse to flavor with salt instead — it's linked to high blood pressure, a real libido killer.

6. Get Your Sleep

Sleep is super important. A critical component of everything we do throughout our waking hours — from digestion to recovery — our time tucked in can impact our weight as well. Research shows sleep disorders are strongly linked to sexual dysfunction in women. Bonus: If you're safely in bed, you won't be raiding the kitchen at midnight.

7. Don’t Smoke

A slew of negatives go hand in hand with cigarette smoking, including a diminished sex drive and worse sexual health compared with non-smokers. Smoking constricts arteries and decreases your blood flow everywhere, says Kirkpatrick.