As men reach middle age, they tend to gain weight, especially around the midsection. Genetics, hormones and reduced metabolism all play a contributing role. Fortunately, the basic rules of maintaining your weight still apply. You need to burn more calories than you consume. With some adjustments to this basic premise, you can keep your weight under control with hard work and perseverance. Keeping fat off the belly isn't just a matter of vanity; extra fat around the abdomen can lead to high blood pressure, diabetes and even some forms of cancer.
Aging and Weight
The most important factor that contributes to weight gain in middle-age men is decreased testosterone and increased estrogen and insulin, according to the website Life Extension Health Concerns. Reduced testosterone shrinks muscle mass, which slows the metabolism. The fat that is gained accumulates around the abdomen, which further reduces testosterone. As a result of the slower metabolism, fewer calories are burned at rest and when exercising. This process typically starts between the ages of 30 and 35, and gradually continues as men age.
Calories
To maintain your weight, you need to expend as many calories as you consume. Because your metabolism slows as you age, you need to reduce your caloric intake accordingly. Men between the ages of 31 and 50 should consume 2,200 to 2,400 calories a day if they are sedentary, according to the U.S. Department of Agriculture. Men who are moderately active should consume 2,400 to 2,600 calories a day, and men who are very active should consume 2,800 to 3,000 a day.
Diet
What you eat is always as important as how much you eat. Lean meats, poultry, fish, nuts and eggs should all be consumed in reasonable portions. Fresh fruits and vegetables, whole grains and low-fat dairy are all recommended as well. Avoiding foods high in sugar, saturated fat, trans fat and cholesterol will keep your calorie count lower and keep you healthier.
Cardio Exercises
Exercise is important to maintain weight because it burns excess calories and boosts the metabolism. Cardio exercises, such as running, biking and swimming, performed three to five days a week for 30 minutes at a time will help maintain weight. As you age, you need to adjust the amount of cardio you do per year, according to Paul Williams of the Berkeley Lab. For example, men should increase the amount of miles they run by 1.4 miles per week every year to adjust for the aging process. This means a 30-year-old who runs 10 miles a week should run 17 miles a week when they reach 35.
Strength Training
Adding strength training to your exercise regimen will help increase muscle mass, which will help burn more calories, boost your metabolism and build endurance. The American College of Sports Medicine recommends that those under 65 should include strength training at least twice a week, working out each major muscle group -- the abdominals, chest, biceps, triceps, hamstrings and quadriceps -- for one set of 8 to 12 repetitions. The training should be done on nonconsecutive days.
References
- MayoClinic.com: Belly Fat In Men -- Why Weight Loss Matters
- U.S. Department of Agriculture: Dietary Guidelines 2010
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
- Berkeley Lab: Middle-Age Weight Gain -- Men Unlikely To Outrun It
- Life Extension Health Center: Why Middle-Age Men Gain Weight
- CBS News; "FYI -- Testosterone And Aging"; Melissa McNamara; November 2006
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