In recent years, discussions surrounding sexual health and wellness have become increasingly open. One aspect of this conversation that often emerges is the relationship between masturbation and weight loss. Does engaging in solo sexual activity have any impact on shedding those extra pounds? This article aims to delve into this topic, separating fact from fiction and providing a comprehensive understanding of the potential link between masturbation and weight management.
Introduction
Masturbation gets a bad rap it doesn't deserve. Masturbation is often surrounded by various myths, one of which suggests that it can lead to weight loss. While it is true that the act involves some energy expenditure, whether it significantly contributes to weight loss remains unclear. This article aims to explore the facts behind this claim, clarify common misconceptions, and examine other effective methods for burning calories. We will also discuss the potential health benefits and possible drawbacks of masturbation, and address frequently asked questions related to the topic.
Masturbation and Calorie Burning: The Reality
Firstly, it’s essential to address the burning question: Can masturbation lead to weight loss? While masturbation does burn calories, it’s not as effective as engaging in vigorous physical activities like cardio exercises or weightlifting. The number of calories burned during masturbation varies depending on factors such as duration and intensity.
Does Masturbation Really Burn Calories?
Masturbation does involve some energy expenditure, particularly during arousal and climax. However, the number of calories burned is relatively low and not sufficient to be considered a significant method for weight loss.
After an intense masturbation session, your heart rate is elevated and you're sweating like you just ran a mile. It may feel like you're doing a lot, but that energy expenditure may not be as intense as it feels, unfortunately. Think of masturbation as a workout. When you indulge in a little solo play, you’re getting your blood pumping and your heart rate up. The longer and more intense the session, the more calories you’re likely to burn. You expend the most energy when you climax, which means you may burn more calories during orgasm.
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However, it's important to maintain realistic expectations. Anecdotal reports suggest that one solo session can burn, at a minimum, between five and six calories. It all depends on how long, hard, and fast you’re going at it, and if you climax.
Even if you ramp up the heat, what you burn won’t be enough to replace your regular workout.
Energy expenditure during masturbation
The number of calories burned varies based on the intensity, duration, and orgasm. However, this is not sufficient to cause weight loss.
Comparing masturbation to other physical activities
While sexual activity, including masturbation, does burn some calories, it is minimal when compared to high-intensity physical activities. For reference, a normal high-intensity exercise session would typically cause a calorie burn of about 9.2 calories per minute (that's an estimate: these studies are very limited, and more research needs to be done). Exercises such as running, swimming, jogging, or yoga offer significantly greater cardiovascular and metabolic benefits than sexual activity alone. Partner sex may take a bit more energy, but you're still only burning around 4.2 calories a minute, according to a small study done by scientists at the University of Montreal in 2013. Pair that with the point that sex typically only lasts for 5.4 minutes, and you're probably not getting the workout you thought you were getting. For comparison, research shows that a 175-pound person can burn up to 200 calories during a 40-minute sex session.
The Theory Behind Masturbation and Weight Loss
In this section, we will explore common myths and examine the potential links between masturbation, energy expenditure, and weight management.
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The relation between sexual activity and energy expenditure
Masturbation can lead to a temporary increase in heart rate and blood flow. However, its overall contribution to calorie expenditure is minimal. Although energy is used during climax, it is not sufficient to support meaningful weight loss.
Common misconceptions
The notion that masturbation can lead to weight loss is a common belief. However, it is important to understand that the energy expenditure involved is significantly lower than that of most forms of physical exercise. Therefore, masturbation should not be considered a practical or effective method for weight loss.
"I have never seen a reliable estimate of calories burned during sex, much less masturbation. Some scientists have estimated from heart rate and similar, but such estimates are not reliably related to calories," says sex researcher Nicole Prause, Ph.D. "We do not even know how long masturbation typically lasts to be able to compare the duration with sex."
Can You Turn Masturbation into a Workout?
No, you can’t really turn masturbation into a workout. However, you can choose to masturbate in ways that burn more energy or strengthen your muscles. If you want to increase the impact of masturbating, you should choose positions that are challenging to hold. Moving your hips up and down can be a gentle workout for your abdominal and core muscles. The key to burning more calories while masturbating is to stay an active participant. That means really turning up the heat so you can get your blood pumping. Duration, intensity, position, activity, and length of orgasm all affect how many calories you burn during masturbation.
Although slowly building up to an orgasm may seem like the way to go, being passive won’t get your heart rate up, no matter how long you take to masturbate.
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Instead, focus on what you’re doing. Some techniques likely to burn more calories include:
- moving your fingers faster and harder
- vigorously using a toy on your clitoris and in your vagina
- trying different positions, such as the pretend lover or squatting, while using toys
- exploring your erogenous zones while you stimulate your clitoris and vagina
However, the impact is likely to be minimal. It may be better to focus on the pleasure of masturbation and save the workout for the gym.
Alternative Ways to Burn Calories
Achieving visible weight loss requires consistent and sustainable lifestyle practices.
Exercise and Weight Loss
Regular physical exercise is essential for effective weight loss. It helps build stamina, enhances muscle tone, and increases calorie expenditure, all of which contribute to a leaner and healthier physique.
Types of exercises to burn more calories
- Cardio exercises (e.g. brisk walks, running, and swimming)
- Strength training (weights and resistance workouts)
- High-intensity interval training (HIIT)
- Yoga and pilates
Besides calorie burning, these activities also improve heart health, build muscle, and increase flexibility.
Diet and Weight Loss
In addition to regular exercise, maintaining a balanced diet is crucial for effective weight management. Nutrient-rich food choices play a key role in supporting sustained and healthy weight loss.
Weight gain often occurs when you consume more calories than you burn.
Healthy food choices
The following tips can help guide healthier food choices at each meal, supporting overall well-being and weight management.
- Eat a lot of fruits and vegetables.
- Prefer whole grains over refined options.
- Choose lean protein like fish, poultry, beans, and legumes.
- Limit saturated and trans fat intake.
- Control portion sizes to avoid overeating.
Importance of calorie deficit
A calorie deficit occurs when you consume fewer calories than your body expends in a day.
Potential Health Benefits of Masturbation
Just because masturbation may not aid in weight loss doesn't mean it's not worth doing. "Masturbation to orgasm is hardly ever studied experimentally, which is required to show that masturbation caused benefits, but there are numerous positive associations," says Prause. Masturbation to climax increase oxytocin and prolactin release, which may cause feelings of relaxation and happiness after orgasm. It's also been seen to increase sleep latency in animals, and is expected to have a similar response in humans. "Those who masturbate more often also have been demonstrated to have higher self-esteem, more orgasms more consistently, higher relationship and sexual satisfaction, healthier sperm," says Prause. Those are benefits worth investing in no matter what happens to your weight. Solo play is a fun, natural, and safe way to learn about your body, practice self-love, and get a better sense of what turns you on between the sheets. The fact that masturbation can also burn calories is an added bonus.
Solo play is a fun, natural, and safe way to learn about your body, practice self-love, and get a better sense of what turns you on between the sheets. The fact that masturbation can also burn calories is an added bonus.
Learning more about what you like sexually
Masturbation is a safe space to try new things and figure out what feels good. Regular masturbation can improve your body confidence and help you feel good about sex.
Relieving stress
Orgasms release feel-good hormones, including endorphins and oxytocin, that can boost your mood, reduce stress, and leave you feeling content.
Releasing sexual tension
There’s nothing wrong with masturbation, and it can release that pent-up sexual tension.
Strengthening your pelvic floor
During orgasm, the muscles in your pelvis contract rhythmically, giving them a mini workout. This is a great way to engage and strengthen those muscles.
You can’t catch an STI or get pregnant masturbating
One of the significant benefits of masturbation is that there’s zero risk of getting pregnant or catching an STI if you masturbate alone. Even if you’re partaking in mutual masturbation, there’s no risk as long as you’re careful to ensure your bodily fluids remain separate.
Helping you sleep
When you orgasm, your body releases prolactin, which can make you sleep. This is why men often fall asleep after sex; however, sex can make women sleepy, too. Anecdotally, lots of people masturbate before bed to help them fall asleep at night.
Masturbation could even improve your relationship; while there is a myth that people in relationships don’t masturbate, this is far from the truth. Masturbation can play an essential role in relationships, ensuring each partner is getting enough orgasms for their sex drive.
Given the pain-alleviating power of endorphins, “people who experience certain types of chronic pain may also notice temporary pain relief after masturbating,” she says.
A little between-the-sheets solo action may also help you sleep better, Blanton says.
If you have a prostate, regularly masturbating to the point of ejaculation may help reduce your risk of prostate cancer, says Prause.
Stress Reduction
Masturbation may help reduce stress by stimulating the release of endorphins, which have a calming effect on the mind. These natural chemicals can ease feelings of anxiety and promote a sense of relaxation and well-being, which may support mental health, particularly during challenging periods.
Mental Health Benefits
Regular masturbation may contribute to improved self-esteem and mood, as well as reduced stress levels. Over time, it might also support cognitive function. Additionally, it can encourage a healthier body image and a more comfortable relationship with one’s sexuality.
Improved Sleep
There is a notable connection between masturbation and improved sleep quality. The act of self-pleasure may promote relaxation and help induce restful sleep. This effect is partly due to the release of oxytocin, a hormone that can calm both the mind and body.
Increased Libido and Better Sexual Performance
Masturbation is also linked to improved sexual life, as it can help individuals better understand their own sexual needs and preferences. Regular self-exploration may lead to greater awareness of desires and boundaries, facilitating more effective communication with partners regarding one’s sexual requirements. This, in turn, can promote increased sexual relaxation and compatibility within relationships. A thorough understanding of one’s body and what provides pleasure may enhance the overall enjoyment of sexual intercourse and encourage open, honest discussions that deepen intimacy with partners.
Improved Body Confidence
Regular masturbation can positively influence self-perception, potentially enhancing self-confidence and body image. Becoming familiar with one’s body through self-pleasure may foster a greater appreciation of physical form and sexuality, which in turn can contribute to improved self-esteem and a healthier body image.
Studies have observed that individuals who engage in more frequent masturbation tend to have healthier sperm, experience greater satisfaction in their relationships and sexual lives, and report higher levels of self-esteem.
Potential Disadvantages of Masturbation
While masturbation offers numerous benefits, there can be drawbacks if it is practiced excessively or inappropriately.
Moderation and Balance
It is important to practice moderation. Excessive masturbation may lead to certain undesired effects, including physical discomfort or interference with daily activities and relationships.
Healthy masturbation habits
Balance is key. Maintaining a healthy equilibrium between masturbation and other aspects of life supports overall sexual well-being and holistic health.
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