Weight Reduction For Men - A Quick Look
As women like 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 careful about the right diet and nutrition for a healthy way of life.
Dieting is a major issue 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 each decade as they get older. For example, the appropriate caloric need of 2500 per day for an average male of about 5ft 9in and 170lbs drops to roughly 2350 per day with age.
The cause is the relative change in the muscle mass. A large amount of calories is necessary to deliver 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 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 uses. The basic rate of metabolism for most men is approximately 70 calories per hour and amounts to about 60% of the caloric need per day. Age and other hormonal changes decrease the basic rate of metabolism.
Also, glands such as the adrenalin and thyroid which are responsible for regulation become less productive with age which consequently lowers the metabolic rate. Therefore, consuming equal 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 goes beyond a certain limit it will result in health problems, combined with 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 over 30 is above the safe limit for everyone and if it is over 40, it is regarded as overweight. Similarly, a waist circumference of above 35 inches is on the good area and those with over 40 inches are in general viewed as obese.
When you consume more calories than you burn, it leads to the 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 solve it is to lower the daily consumption by about 100 calories for every 10 years after the age of 29 alternatively you can also burn the extra calories by walking an additional mile a day.
Controlling your diet and increasing your physical exercises are the best methods to stay healthy and fit for your whole life.
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