Although women prefer to stick with diet plans to lose their extra weight, men prefer to achieve their weight loss mainly through exercise. Yet, men too should be equally careful about the right diet and nutrition for a healthy way of life.

Dieting happens to be a major concern for men with the onset of middle age. The caloric need of men commonly is greatest in their 20s and begins to decrease by around 2 to 4% for each decade as they get older. For example, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs reduces to approximately 2350 per day with age.

The cause is the relative change in the muscle mass. A lot of calories is necessary to deliver blood to the muscles as well as other vital internal activities. The muscle mass of men begins to reduce with age and thus the amount of calories needed equally reduces.

The second factor is the change in the basic metabolism. Basic metabolism is the rate where our body spends the consumed calories for its various uses. The basic rate of metabolism for most men is roughly 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.

In addition, glands such as the adrenalin and thyroid that are responsible for regulation become less productive with age which consequently lowers the metabolic rate. In that case, taking in the same amount of calories in their middle age as they did in their young age will cause the storing of the extra calories in the adipose tissue, which means you will gain weight or body fat. If this excess body fat goes beyond a certain limit it will bring health issues, not to mention the effect on one's looks.

Apart from the number aspect, one also needs to be careful about their BMI or Body Mass Index, which is measured by dividing weight by height squared. A BMI of over 30 is above the safe limit for everyone and once it is above 40, it is considered as overweight. Similarly, a waist circumference of more than 35 inches is on the acceptable area and those with over 40 inches are in general regarded 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 causes weight gain. A simple way to fight it is to lower the daily consumption by about 100 calories for each decade after the age of 29 alternatively you can also lose the extra calories by walking an extra mile a day.

Limiting your diet and increasing your physical exercises are the most effective solutions to stay healthy and fit for a lifetime.

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