Weight Reduction For Men - A Quick Look
As women prefer to stick with diet programs to lose their extra pounds, men prefer to achieve their weight loss mainly through exercise. Yet, men too should be equally careful about the right diet and nutrition for a healthy way of life.
Dieting is a major concern for men with the onset of middle age. The caloric need of men commonly is highest in their 20s and starts to decline by around 2 to 4% for each decade as they get older. For example, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs reduces to approximately 2350 per day with age.
This is due to the relative change in the muscle mass. A lot of calories is necessary to deliver blood to the muscles as well as other vital internal activities. The muscle mass of men begins to reduce with age and therefore the amount of calories needed equally reduces.
Another reason is the change in the basic metabolism. Basic metabolism is the rate where our body spends the consumed calories for its various uses. The basic rate of metabolism for most men is roughly 70 calories per hour and amounts to nearly 60% of the daily caloric need. Age and other hormonal changes reduce the basic rate of metabolism.
Also, glands like the adrenalin and thyroid that are responsible for regulation become less productive with age which consequently lowers the metabolic rate. In that case, taking in the same amount of calories in their middle age as they did in their young age will result in storing of the excess calories in the adipose tissue, which means you will gain weight or body fat. If this excess body fat goes beyond a certain limit it will bring health problems, not to mention the effect on one's looks.
Apart from the number aspect, one should also be concerned about their BMI or Body Mass Index, that is measured by dividing weight by height squared. A BMI of over 30 is above the safe limit for everyone and once it is over 40, it is considered as overweight. Similarly, a waist circumference of above 35 inches is above the ideal area and those with over 40 inches are in general regarded as obese.
If you consume more calories than you burn, it results in storing of the excess calories in the form of fat in the adipose tissue which in turn results in weight gain. A simple way to fight it is to lower the daily consumption by about 100 calories for each decade after the age of 29 alternatively you can also burn these extra calories by walking an extra mile a day.
Limiting your diet and increasing your physical exercises are the most effective methods to stay healthy and fit for a lifetime.
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