Women are the major market for weight loss programs and diets. Men on the other hand tend to focus more on exercising. Despite this difference in priorities, both exercise and being a healthy weight is important for both sexes. Men also need to concern themselves with proper diet and nutrition as part of a rounded program of weight loss and health.
With the onset of middle age, diet becomes a greater concern for me. Calorie needs are usually highest in the mid-2os and taper off about 2 to 4 % with every passing decade. For a male of average size (5 ft 9 inches, 170 lbs), the appropriate daily caloric intake reduces over time from an initial value of 2500 to 2200 – 2350.One of the reasons for this change is an average reduction in muscle mass. It takes a lot of calories to continue to feed blood to muscles, to perform cellular repair, and to maintain internal body temperature amongst other things. Thus less muscle mass will mean fewer calories are required.
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The other major reason is a shift in the basal metabolic rate. This is the “base” or “natural” rate at which your body burns calories for all its functions, even when at rest. For most men, it amounts to approximately 70 calories per hour, and constitutes roughly 65 % of the calories that are required daily. Hormonal and other natural changes reduce this basal rate.
The thyroid gland, which participates in regulation, and other glands such as the adrenal gland tend to become less active and less efficient as we age. Glandular reduction is one of the internal factors that actually defines biological aging and is wholly normal. However, taking in the same number of calories in mid-life as you consumed during earlier decades will thus result in the excess being stored in adipose tissue. In other words, you'll gain body fat. For most men, this resulting body fat is considered unsightly. Beyond a certain level it poses serious health risks.
Although it is not the only number you should be concerned about, a BMI (Body Mass Index = weight (kg)/height squared(m) ) of greater than 30 should start alarm bells ringing. A BMI that is over 40 is generally considered obese. Additionally, a waist circumference of over 35 inches for the average male is an indicator of health risks. Over 40 inches is considered obese for most.
Whatever you eat, taking in more calories than you use leads to the excess being stored as fat. This leads to weight gain. Reducing the daily intake by as little as 50-100 calories per day for every decade past age 29 can go a long way towards eliminating this problem. Alternatively, along with other benefits, burning an extra 50-100 calories will also work and will lead to better overall health. Walking an extra mile per day is enough to accomplish this.
Reduce your caloric intake and stay active so that you can look and feel fit for a lifetime.
