Although women prefer to stick with diet programs to lose their extra weight, men prefer to achieve their weight loss mainly through exercise. Yet, men too should be equally mindful about adequate 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 commonly is highest in their 20s and begins to decrease by around 2 to 4% for every decade as they get older. To illustrate, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs drops to approximately 2350 per day with age.

The cause is the relative change in the muscle mass. A lot of calories is needed 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.

Another factor 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 approximately 70 calories per hour and amounts to nearly 60% of the daily caloric need. Age and other hormonal changes reduce this basic rate of metabolism.

Also, glands such as the adrenalin and thyroid that are responsible for regulation become less efficient with age which in turn decreases the metabolic rate. As a result, taking in the same amount of calories in their middle age as they did in their youth will result in storing of the extra calories in the adipose tissue, which means you will gain weight or body fat. If this excess body fat exceeds a certain limit it will give rise to health issues, as well as the effect on one's appearance.

Apart from the number aspect, one should also be careful about their BMI or Body Mass Index, which is calculated by dividing weight by height squared. A BMI of over 30 is above the safe limit for everybody and once it is above 40, it is considered as obese. Similarly, a waist circumference of above 35 inches is on the acceptable range and those with above 40 inches are in general perceived as obese.

If you consume more calories than you burn, it results in storing of the excess calories as fat in the adipose tissue which in turn causes weight gain. A simple way to deal with this is to cut the daily diet by about 100 calories for each 10 years after the age of 29 or you can also burn 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 forever.

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