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

Dieting becomes a major issue for men with the onset of middle age. The caloric need of men in general is greatest in their 20s and begins to decrease by around 2 to 4% for every decade as they get older. For example, the appropriate caloric need of 2500 per day for an average male of about 5ft 9in and 170lbs drops to about 2350 per day with age.

The cause is the relative change in the muscle mass. A considerable amount of calories is needed to supply blood to the muscles as well as other vital internal activities. The muscle mass of men begins to reduce with age and so the quantity of calories needed also reduces.

The second 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 caloric need per day. Age and other hormonal changes decrease this basic rate of metabolism.

In addition, glands such as the adrenalin and thyroid that are responsible for regulation become less efficient with age which in turn lowers the metabolic rate. In that case, consuming equal 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, which means you will gain weight or body fat. If this excess body fat exceeds a certain limit it will bring health risks, combined with the effect on one's appearance.

Apart from the number aspect, one also needs to be thoughtful 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 everyone and once it is more than 40, it is regarded as obese. Similarly, a waist circumference of more than 35 inches is on the acceptable range and those with above 40 inches are in general regarded as obese.

When you consume more calories than you burn, it leads to the storing of the excess calories as fat in the adipose tissue which consequently leads to weight gain. A simple way to deal with this is to lower the daily consumption by about 100 calories for every 10 years after the age of 29 or you can also lose the extra calories by walking an extra mile a day.

Limiting your intake and increasing your physical exercises are the most effective ways to stay healthy and fit for your whole life.

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