Although women prefer to follow diet plans to lose their extra pounds, men would rather achieve their weight loss mainly through exercise. However, men too should be equally careful about proper diet and nutrition for a healthy standard of living.
Dieting happens to be a major concern for men with the onset of middle age. The caloric need of men in general is greatest in their 20s and starts to drop by about 2 to 4% for each decade as their age increases. To illustrate, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs reduces to about 2350 per day with age.
This is caused by the relative change in the muscle mass. Loads of calories is needed to deliver blood to the muscles and other vital internal activities. The muscle mass of men begins to reduce with age and therefore the amount of calories needed also reduces.
The second reason is the change in the basic metabolism. Basic metabolism is the pace at which our body spends the consumed calories for its various uses. The basic rate of metabolism for most men is about 70 calories per hour and amounts to nearly 60% of the daily caloric need. Age and other hormonal changes reduce this basic rate of metabolism.
In addition, glands like the adrenalin and thyroid which are responsible for regulation become less efficient with age which consequently reduces the metabolic rate. As a result, taking in the same amount of calories in their middle age as they did in their youth will cause the storing of the excess calories in the adipose tissue, meaning you will gain weight or body fat. When this excess body fat goes beyond a particular limit it will give rise to health issues, not to mention the effect on one's appearance.
Apart from the number aspect, one also needs to be concerned about their BMI or Body Mass Index, which can be calculated by dividing weight by height squared. A BMI of over 30 is above the safe limit for anyone and once it is above 40, it is considered as obese. Similarly, a waist circumference of more than 35 inches is above the good range and those with over 40 inches are generally perceived as obese.
If you consume more calories than you burn, it results in storing of the excess calories as fat in the adipose tissue which consequently results in weight gain. An easy way to combat it is to reduce the daily diet by about 100 calories for each decade after the age of 29 or you can also lose these extra calories by walking an additional mile a day.
Reducing your diet and increasing your activities are the most effective solutions to stay healthy and fit for a lifetime.
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