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Weight Loss For Men - A Brief Outlook
While women like to follow diet programs to lose their extra pounds, men would rather achieve their weight loss mainly through exercise. However, men too should be equally concerned about the right diet and nutrition for a healthy lifestyle.
Dieting becomes a major issue for men with the onset of middle age. The caloric need of men in general is highest in their 20s and starts to drop by about 2 to 4% for every decade as they get older. For instance, the appropriate caloric need of 2500 per day for an average male of about 5ft 9in and 170lbs drops to about 2350 per day with age.
This is due to the relative change in the muscle mass. A large amount of calories is needed to supply blood to the muscles as well as other vital internal activities. The muscle mass of men starts to reduce with age which means that the quantity of calories needed also reduces.
Another reason is the change in the basic metabolism. Basic metabolism is the pace at which our body spends the consumed calories for its various functions. The basic rate of metabolism for most men is roughly 70 calories per hour and amounts to about 60% of the caloric need per day. Age and other hormonal changes decrease this basic rate of metabolism.
Also, glands like the adrenalin and thyroid which are responsible for regulation become less efficient with age which in turn lowers the metabolic rate. So, consuming equal amount of calories in their middle age as they did in their youth will result in storing of the excess calories in the adipose tissue, meaning you will gain weight or body fat. When this excess body fat exceeds a certain limit it will lead to health risks, combined with the effect on one's appearance.
Apart from the number aspect, one should also be concerned about their BMI or Body Mass Index, which can be calculated by dividing weight by height squared. A BMI of more than 30 is above the safe limit for everyone and if it is more than 40, it is regarded as obese. Similarly, a waist circumference of above 35 inches is above the good range and those with above 40 inches are in general considered as obese.
When you consume more calories than you burn, it leads to the storing of the excess calories as fat in the adipose tissue which in turn results in weight gain. An easy way to combat this is to lower the daily intake by about 100 calories for every 10 years after the age of 29 or you can also burn these extra calories by walking an additional mile a day.
Reducing your intake and increasing your physical exercises are the best ways to stay healthy and fit for your whole life.
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