Although women like to follow diet plans to lose their extra pounds, men prefer to achieve their weight loss mainly through exercise. However, men too should be equally careful about adequate diet and nutrition for a healthy lifestyle.

Dieting happens to be a major issue for men with the onset of middle age. The caloric need of men in general is greatest in their 20s and starts to decrease by about 2 to 4% for each 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 decreases to about 2350 per day with age.

This is caused by the relative change in the muscle mass. A considerable amount of calories is needed to provide blood to the muscles and other vital internal activities. The muscle mass of men starts to reduce with age and thus the quantity of calories needed also reduces.

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 uses. 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 decrease this basic rate of metabolism.

In addition, glands like the adrenalin and thyroid that are responsible for regulation become less efficient with age which consequently decreases the metabolic rate. So, taking in equal amount of calories in their middle age as they did in their youth will cause the storing of the excess calories in the adipose tissue, which means you will gain weight or body fat. When this excess body fat goes beyond a particular limit it will lead to health issues, coupled with the effect on one's appearance.

Apart from the number aspect, one also needs to be concerned about their BMI or Body Mass Index, which is calculated by dividing weight by height squared. A BMI of higher than 30 is above the safe limit for everybody and if it is above 40, it is regarded as obese. Similarly, a waist circumference of more than 35 inches is above the acceptable range and those with over 40 inches are generally considered as obese.

If you consume more calories than you burn, it leads to the storing of the excess calories as fat in the adipose tissue which consequently results in weight gain. A simple way to combat it is to cut the daily intake by about 100 calories for each ten years after the age of 29 or you can also lose these extra calories by walking an extra mile a day.

Reducing your habit of eating and increasing your activities are the best solutions to stay healthy and fit for your entire life.

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