According to the National Institute of Diabetes and Digestive and Kidney Diseases, (NIDDK), more than two-thirds of the American population is either overweight or obese, or having a body mass index (BMI) of greater than or equal to 25. In real numbers, that translates to 65 million women and 68.3 million overweight men. But, when most men hit middle age, you can bet that when they brag about their "six pack," they're describing the beer in the refrigerator and not what's around their mid-section.
On the whole, men have a much easier time losing weight than women, as they're free of childbearing or fluctuations in hormones. They also have a higher percentage of lean body weight, even if they are overweight. But men still have their problems. Maintaining their ideal weight is no piece of cake.
Body Composition and Age
By nature, men are leaner than women and require far less fat to survive. Men can maintain good health with less than 5 percent body fat (8 percent for women). As we age and our basal metabolic rate declines, our body fat increases. The optimal percent body fat for men is 10 to 25 percent (18 to 30 percent for women). Depending on your diet, lifestyle, choice of activities and age, those numbers can go up or down. Between the ages of 20 and 60, you can expect to gain between one to three percent fat and lose up to two percent of bone mass per year. Even if you weigh the same total body weight between 20 and 60, you could theoretically have twice the body fat and only half the lean tissue.
As you embark on your weight loss goal, make it a point to weigh yourself and record the results. But, more importantly, pay attention to how your clothes fit. They won't lie to you. When you start to feel more room in your waist or thighs, you'll know that you're making progress.
Unique Qualities of Men
One unique quality separating men from women is that they are made up of a higher percentage of lean tissue, much of which is composed of muscle. Muscle tissue is more metabolically active than fat tissue. This means it burns more calories during exercise and at rest. As such, men also tend to have higher basal metabolic rates (BMR), or idling speeds, for consuming calories. As we approach middle age, it's important to maintain your basal metabolic rate. The best way to do that is to engage in a program of daily aerobic activity, coupled with resistance training. According to the American College of Sports Medicine, healthy adults under the age of 65 should get a minimum of 30 minutes of high quality aerobic activity at least five days a week. Once your base fitness program is established, adding light to moderate resistance training two to three times a week will help you maintain your muscle tone and keep your basal metabolic rate high.
Heart Healthy Diet
Activity is only one portion of losing weight as you age. Another important factor is eating a heart healthy diet and avoiding calorie-dense and highly processed foods. If you're new to the concepts of eating a low-fat, high-fiber and low cholesterol diet, a good place to start is the Dietary Guidelines for Americans (www.dietaryguidelines.gov), which is loaded with helpful information, including the USDA Food Pyramid. The Food Pyramid divides all foods into six major groups: grains, vegetables, fruits, milk, meat, and beans and oils. It also recommends how many ounces equals one serving of each type of food, examples of healthy food choices and even what types of foods to avoid.
Setting Goals
Ask men and women what their goals are for losing weight, and you'll get two different answers. Women generally want to quickly lose weight to look good. A special event, a particular dress--those are the usual goals that motivate women to lose weight. On the other hand, men tend to want to lose weight to improve their athletic performance and get into shape. Neither reason necessarily tends to focus on the health-related effects of losing weight, such as lowering blood pressure, fending off diabetes, and avoiding heart disease or high cholesterol. As such, men will often be motivated more by setting goals than how they look or even how they feel.
A good place to start if you've never exercised is to set a small goal, such as walking around the block for 20 minutes. Continue pursuing that goal, while either bringing down the time or extending the distance. Or set a goal of losing one pound a week. One pound of body fat is the equivalent of 3,500 stored calories. When you achieve your goal, reward yourself with a non-caloric gift, such as a new electronic toy or a trip out of town.
Learn New Behaviors, Not Fads
It's important to learn new behaviors that you can maintain--hopefully for the rest of your life. That's why it's so important to start slowly and set challenges that are difficult, but achievable. Learn more about food and what's contained in it, instead of subscribing to one of the popular weight loss programs that prepare all of your food for you. Whenever possible, involve your spouse, neighbors or friends--especially in your fitness program. By having exercise buddies, you'll keep each other honest and help each other establish life-long behaviors.
Member Comments