As women prefer to adopt diet programs to lose their extra weight, men would rather achieve their weight loss mainly through exercise. Even so, men too should be equally concerned about proper diet and nutrition for a healthy lifestyle.
Dieting is a major concern for men with the onset of middle age. The caloric need of men normally is highest in their 20s and begins to drop by approximately 2 to 4% for every decade as their age increases. For instance, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs reduces to roughly 2350 per day with age.
The cause is the relative change in the muscle mass. Loads of calories is necessary to supply blood to the muscles and other vital internal activities. The muscle mass of men starts to reduce with age and therefore the amount of calories needed also decreases.
Another factor is the change in the basic metabolism. Basic metabolism is the pace where our body spends the consumed calories for its various functions. The basic rate of metabolism for most men is around 70 calories per hour and amounts to about 60% of the daily caloric need. Age and other hormonal changes reduce the basic rate of metabolism.
Also, glands such as the adrenalin and thyroid which are responsible for regulation become less productive with age which in turn reduces the metabolic rate. So, taking in the same amount of calories in their middle age as they did in their young age will result in storing of the extra calories in the adipose tissue, meaning you will gain weight or body fat. Once this excess body fat exceeds a particular limit it will lead to health problems, not to mention the effect on one's looks.
Apart from the number aspect, one should also be thoughtful about their BMI or Body Mass Index, which can be measured by dividing weight by height squared. A BMI of more than 30 is above the safe limit for anyone and if it is over 40, it is considered as overweight. Similarly, a waist circumference of above 35 inches is on the good area and those with above 40 inches are generally considered 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 leads to weight gain. An easy way to fight this is to reduce the daily intake by about 100 calories for each decade after the age of 29 alternatively you can also burn the extra calories by walking an additional mile a day.
Controlling your intake and increasing your activities are the best methods to stay healthy and fit for a lifetime.
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