While women prefer to follow diet plans to lose their extra weight, men would rather achieve their weight loss mainly through exercise. Yet, men too should be equally mindful about proper diet and nutrition for a healthy standard of living.

Dieting becomes a major concern for men with the onset of middle age. The caloric need of men in general is greatest in their 20s and begins to decline by around 2 to 4% for every decade as their age increases. To illustrate, the appropriate caloric need of 2500 per day for an average male of about 5ft 9in and 170lbs reduces to about 2350 per day with age.

The cause is the relative change in the muscle mass. Loads 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 so the amount of calories needed also reduces.

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

In addition, glands such as the adrenalin and thyroid which are responsible for regulation become less efficient with age which in turn reduces the metabolic rate. As a result, consuming the same amount of calories in their middle age as they did in their youth will cause the storing of the extra calories in the adipose tissue, meaning you will gain weight or body fat. If this excess body fat exceeds a particular limit it will give rise to health risks, not to mention the effect on one's appearance.

Apart from the number aspect, one also needs to be thoughtful about their BMI or Body Mass Index, that 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 more than 40, it is considered as obese. Similarly, a waist circumference of more than 35 inches is on the ideal range and those with above 40 inches are generally perceived as obese.

When you consume more calories than you burn, it results in storing of the excess calories as fat in the adipose tissue which consequently leads to weight gain. An easy way to deal with this is to reduce the daily diet by about 100 calories for every decade after the age of 29 or you can also lose the extra calories by walking an additional mile a day.

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

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