Although women prefer to adopt diet plans to lose their extra pounds, men prefer to achieve their weight loss mainly through exercise. However, men too should be equally concerned about proper diet and nutrition for a healthy standard of living.

Dieting happens to be a major concern for men with the onset of middle age. The caloric need of men normally is strongest in their 20s and starts to decrease by about 2 to 4% for every decade as their age increases. To illustrate, 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.

This is because of the relative change in the muscle mass. A considerable amount of calories is needed to supply blood to the muscles and other vital internal activities. The muscle mass of men begins to reduce with age and thus the amount of calories needed also decreases.

The second reason is the change in the basic metabolism. Basic metabolism is the rate at which our body spends the consumed calories for its various functions. The basic rate of metabolism for most men is about 70 calories per hour and amounts to nearly 60% of the daily caloric need. Age and other hormonal changes reduce the basic rate of metabolism.

Additionally, glands like the adrenalin and thyroid that are responsible for regulation become less efficient with age which in turn reduces the metabolic rate. As a result, taking in the same amount of calories in their middle age as they did in their young age will lead to the storing of the excess calories in the adipose tissue, which means you will gain weight or body fat. When this excess body fat exceeds a particular limit it will give rise to health issues, not to mention the effect on one's looks.

Apart from the number aspect, one must also be concerned about their BMI or Body Mass Index, which is calculated by dividing weight by height squared. A BMI of more than 30 is above the safe limit for anyone and once it is above 40, it is considered as overweight. Similarly, a waist circumference of more than 35 inches is above the acceptable range and those with above 40 inches are generally perceived 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 consequently results in weight gain. A simple way to deal with this is to reduce the daily diet by about 100 calories for each decade after the age of 29 alternatively you can also lose these extra calories by walking an extra mile a day.

Reducing your intake and increasing your activities are the most effective solutions to stay healthy and fit for a lifetime.

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