Diet And Exercise For Men
While women are the main users of fad diets and trendy new weight loss programs, men pour more of their efforts into exercise. However, even for men, a healthy and nutrient rich diet is an essential part of an overall health and weight loss program and lifestyle.
The needs to monitor caloric intake become more important as men begin to reach middle age. Their body's metabolism slows down significantly, at a rate of nearly 5% per decade after the mid 20s. Therefore, the average 170 pound, 25 year old male who comfortably ate 2,500 calories a day will only be able to maintain their weight at a level closer to 2,200 calories.
This is partly due to their body's losing muscle mass, which are huge consumers of calories and boosters of metabolic rate. Muscles need to be maintained, repaired and built anew which requires a lot of energy. As your body loses some muscle mass, it loses its corresponding caloric requirements as well.
However, an even more important reason is as mentioned the slowing of the natural metabolic rate, which is how many calories a body burns given no other activity besides normal life processes. That level is somewhere around 70 calories per hour for most men and represents nearly two thirds of total caloric needs. That level drops slowly, year by year, for men as they age.
The internal organs and important glands also begin to age and work less efficiently. Some examples include the thyroid gland, which becomes less active and efficient, along with the adrenal gland as well.
Clearly, a man's dietary needs change as they get older and they can no longer eat the way they used to. If they do, their body will begin to store all of those excess calories as fat. Some extra body fat may just represent a body change you're unhappy with, while too much can be a serious health concern.
Measuring your Body Mass Index, or BMI, can be one useful guide to how you are doing in terms of weight. It's not an end all be all, but it does provide clues. You can calculate this by dividing your weight in kilograms by your height in centimeters squared. If your result is over 40, you may be obese. Meanwhile, another indicator is waist size, if you're waist size is more than 40 inches you are probably considered obese.
Gaining weight boils down to eating more calories than you burn off every day. Even small changes in your diet can help to reverse the trend. If you cut out 100 calories from your diet for every decade starting in your 30s, that's a great start towards slowing or reversing weight gain.
Additionally, or alternatively, by researching specif fat burning diets you could lose an extra 100 calories every day just through exercise alone. A brisk 15 minute walk after dinner can accomplish this without too much stress or hassle.
Improve your diet and get more exercise and you'll always remain healthy and fit.