Does Creatine Help with Weight Loss?

Reviewed by Jeremie Walker, MD, MBA · January 26, 2023
does creatine help you lose weight?

The supplement creatine is just one of those things we associate with the gym. And since it seems like the shredded guys are always touting the benefits of creatine, one has to wonder: does creatine help you lose weight?

We all know that losing weight can be challenging and often frustrating. The good news? With the right approach, achieving your weight goals and improving your overall health and well-being is possible. 

This blog post will explore some no-BS strategies and techniques men can use to lose weight, including diet, exercise, and supplements. Most importantly, we’ll examine if creatine actually helps with weight loss. Whether you’re just starting your weight loss journey or have hit a plateau, this post will provide valuable insights and actionable tips to help you achieve your goals. Keep reading to learn more about creatine and weight loss. 

What Is Creatine?

Creatine is a naturally-occurring compound found in red meat and fish and is also available as a dietary supplement. The body uses creatine to produce energy. Creatine is important for high-intensity activities such as weightlifting or sprinting. Creatine is stored in the muscles and fuels intense, short-duration workouts. 

Does Creatine Help You Lose Weight?

Creatine is a popular supplement for both bodybuilders and athletes. But does creatine help you lose weight?

Creatine may be beneficial to weight loss in two ways: by increasing muscle mass and energy levels. Increased muscle mass can help to boost metabolism and burn more calories, even at rest. Additionally, creatine can help increase energy levels, making it easier to engage in physical activity, which aids in weight loss.

However, it’s important to note that creatine is not a weight-loss supplement and should not be used as such. While it can aid in weight loss by increasing muscle mass and energy levels, it will not help you lose weight on its own. Proper diet and exercise are still necessary if you want to lose weight. 

For men trying to lose weight and considering taking creatine, it’s important to consult a healthcare professional before starting any new supplement regimen. They can help you determine if creatine is appropriate for you and provide guidance on dosing and timing.

How to Achieve Your Weight Loss Goals

In addition to creatine, there are several other things men can do to reach their weight loss goals:

1. Eat a Healthy Diet

Following a high-fat, low-carb diet, like the keto diet or paleo diet, can be an effective way to lose fat. This type of diet is based on the idea that by reducing the intake of carbohydrates and increasing the intake of healthy fats, the body will enter a metabolic state known as ketosis. In ketosis, the body begins to burn fat as its primary fuel source, which can lead to weight loss. In addition, the high-fat, low-carb approach can lead to a reduction in appetite. It may also improve certain markers of metabolic health, such as blood sugar and cholesterol levels. 

2. Engage in Regular Physical Activity

Men should focus on a combination of resistance training and cardio exercises to lose body fat while maintaining muscle mass. Resistance training, such as weightlifting and bodyweight exercises, can help build and maintain muscle mass while also increasing metabolism, aiding in weight loss. These exercises should target all major muscle groups, including the chest, back, legs, and core, and should be performed 2-3 times a week. 

Additionally, incorporating cardio exercises, such as running, cycling, or swimming, can help to burn additional calories and promote fat loss. Aim for at least 150 minutes of moderate-intensity cardio to maximize the benefits of cardio. If you’re short on time, 75 minutes of vigorous-intensity cardio per week will also work to promote fat loss.

To maintain muscle mass, men should aim to progressively increase their weight or resistance during their resistance training exercises. This will ensure that the muscles are continuously challenged and stimulated to grow.

3. Get Enough Sleep

Getting enough sleep is essential for men who want to lose body fat while maintaining muscle mass. Adequate sleep is crucial for several reasons:

  • Lack of sleep can disrupt the balance of hormones that control hunger and metabolism, making it harder to control cravings and lose weight. For example, studies have shown that people who don’t get enough sleep tend to have higher levels of the hunger hormone ghrelin and lower levels of the hormone leptin, which signals fullness. This can make it more challenging to stick to a healthy diet and lose weight.
  • Sleep is crucial for muscle recovery and growth. During sleep, the body releases anabolic hormones, such as growth hormone and testosterone, essential for muscle repair and growth. Without adequate sleep, the body may not produce enough of these hormones, making it more difficult to build and maintain muscle mass.
  • Sleep is essential for mental and physical well-being. Insufficient sleep can lead to feelings of fatigue and low energy, making it harder to stick to a workout routine or maintain a healthy diet.

For men who want to lose body fat while maintaining muscle mass, aiming for at least 7-9 hours of sleep per night is important. Additionally, maintaining a consistent sleep schedule, avoiding caffeine and electronics before bed, and creating a comfortable sleep environment can help improve sleep quality.

4. Try Peptide Therapy

Peptides, like semaglutide, are a class of drugs that can help men to lose weight. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). It can help to promote weight loss by reducing appetite and increasing feelings of fullness. This can make it easier to stick to a calorie-controlled diet and lose weight.

Semaglutide mimics the action of the hormone GLP-1, which the gut naturally produces to help regulate appetite. By binding to the GLP-1 receptor, semaglutide can increase insulin release. This can help reduce the amount of glucose in the blood and slow down the absorption of food from the stomach. This can lead to feelings of fullness and reduce overall calorie intake.

Semaglutide is typically used with lifestyle changes, such as a healthy diet and regular physical activity. It can be prescribed by a healthcare professional and is usually administered as a once-weekly subcutaneous injection.

Peptide therapy, including semaglutide, is one of the many services that Opt Health offers. 

In conclusion, creatine can benefit men trying to lose weight by increasing muscle mass and energy levels. However, it is not a weight loss supplement and thus should be used in conjunction with other weight loss strategies such as healthy eating, regular physical activity, and adequate sleep. 

For effective, sustainable weight loss, contact Opt Health. Our Optimization doctors will work with you one-on-one to create a customized treatment plan that helps you to lose weight and keep it off. Click here or call (855) 443-8678 to get started. 

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