Weight Loss Advice For Men

If diet and weight are as​ important to​ health and wellbeing as​ experts believe,​ American men need to​ make changes to​ what they eat and how often they exercise. They are too overweight and suffer years of​ ill-health despite the​ fact that per capita health funding is​ the​ highest in​ the​ world. the​ statistics make interesting reading. First,​ an​ estimated 27.7 percent of​ American males aged 20-74 years are obese. By comparison,​ obesity affects 19 percent of​ Australian men,​ 12 percent of​ French men and only 3.6 percent of​ Japanese. Second,​ the​ average life span of​ American men is​ 74.9 years,​ (Japan 77.8) of​ which an​ estimated 8 years are lived in​ ill-health (Japan 6.5). Also significant are the​ negative health effects of​ the​ American diet on​ male immigrants from countries such as​ Japan,​ who typically experience a​ noticeable rise in​ diet-related illness such as​ obesity and heart disease.

Health Effects of​ Obesity in​ Men
Obesity has several adverse health effects. the​ most serious dangers include hypertension,​ heart disease,​ cancer and diabetes,​ although joint problems and psychosocial hardship can also be very distressing.

Obesity is​ a​ serious risk factor for hypertension,​ which affects 7 out of​ 10 obese men,​ and develops as​ follows. as​ the​ amount of​ fat tissue in​ the​ body increases,​ the​ heart is​ forced to​ pump more blood around the​ body in​ order to​ meet the​ extra demand for additional oxygen and nutrients. as​ this extra blood passes through the​ arteries,​ it​ increases pressure on​ the​ arterial walls,​ leading to​ higher blood pressure. Hypertension,​ which is​ sometimes referred to​ as​ "the silent killer",​ is​ a​ significant contributor to​ cardiovascular disease.

Obesity is​ also classified as​ a​ major risk factor for heart disease,​ with almost 70 percent of​ diagnosed cases occurring in​ obese patients. the​ prevalence of​ atherosclerosis (clogging of​ the​ arteries) is​ 10 times higher in​ obese men compared to​ those who are not obese. This type of​ coronary artery disease occurs when fatty deposits build up on​ the​ walls of​ arteries that supply the​ heart,​ reducing blood flow and increasing the​ risk of​ heart attack.

Although the​ link is​ not fully understood,​ there is​ a​ clear association between obesity in​ men and an​ increased risk of​ colon and prostate cancers. it​ may be due to​ specific eating habits,​ such as​ overconsumption of​ red meat allied with an​ insufficiency of​ antioxidant-rich foods like fresh fruit and vegetables. the​ prevalence of​ prostate cancer in​ American males is​ 18.7 per 100,​000,​ compared to​ 10.2 in​ Japanese men.

Obesity is​ the​ major cause of​ type 2 diabetes. Almost 8 out of​ 10 type 2 diabetics are obese. Even mild obesity significantly increases the​ risk of​ diabetes. Weight gain after the​ age of​ 18 is​ a​ particular contributor. Obesity is​ also closely associated with insulin resistance,​ high blood sugar levels and pre-diabetes.

Abdominal Obesity Even More Dangerous
While obesity in​ general is​ a​ major predictor of​ serious ill-health in​ men,​ abdominal obesity - excess fat around the​ stomach - is​ an​ added health risk,​ which is​ bad news for men as​ they typically store fat around their middle. Men under stress are doubly at​ risk as​ stress triggers the​ release of​ the​ hormone cortisol which appears to​ stimulate fat storage around the​ stomach and abdomen. Abdominal obesity is​ one of​ a​ number of​ interlinked conditions (the others being high cholesterol,​ high blood pressure,​ insulin resistance,​ high levels of​ inflammatory and clotting components in​ the​ blood) that comprise the​ condition known as​ metabolic syndrome. This disorder has been identified as​ a​ complex risk factor for cardiovascular disease. an​ estimated 1 in​ 3 of​ overweight or​ obese men have metabolic syndrome.

Health Benefits of​ Modest Weight Reduction
Although untreated obesity may have serious health consequences,​ even modest weight loss can bring noticeable health benefits. For example,​ a​ weight loss of​ as​ little as​ 10-20 pounds can eliminate the​ need for hypertension or​ type 2 diabetes medication. in​ addition,​ it​ can raise HDL cholesterol (the good blood-fats) reduce LDL cholesterol and triglycerides (the bad blood-fats) and thus reduce the​ risk of​ heart disease. Even so,​ the​ more weight you can lose in​ a​ steady sustained way,​ the​ greater the​ health improvements,​ especially if​ you can reduce the​ amount of​ fat around your middle.

Diet Advice For Men
A nutritious calorie-controlled diet is​ the​ foundation for lasting weight loss. And don't worry about cutting down on​ junk food. in​ my experience,​ a​ person's appetite for high-fat or​ high-sugar foods falls dramatically within a​ couple of​ weeks of​ healthy eating. So if​ you want to​ lose weight but can't enjoy a​ meal without a​ huge slab of​ fatty red meat,​ a​ large helping of​ mayo,​ or​ a​ bag of​ tortilla chips,​ try switching to​ a​ healthier diet for 2 weeks and see what a​ difference it​ makes to​ your taste buds.

(1) Improve Your Health And Save Money
Instead of​ simply cutting calories and thinking "I must diet",​ make a​ point of​ choosing healthy foods and think "I want to​ eat healthily". You may even motivate yourself by focusing on​ the​ reduced health insurance costs you will achieve by getting into shape.

(2) Personalize Your Eating Plan
There is​ no single diet plan that fits every man. Moreover,​ eliminating all your favorite foods is​ not a​ winning weight loss strategy. as​ long as​ your regular daily diet is​ calorie-controlled (1500-1850 calories) and contains enough healthy foods,​ you should be able to​ include a​ few treats without interfering with your weight reduction. if​ the​ idea of​ joining Weight Watchers doesn't appeal,​ customize an​ online diet plan or​ seek an​ individualised eating plan from a​ registered dietitian.

(3) Healthy Eating Guidelines For Men
As a​ general guide,​ choose foods which are low in​ fat - especially saturated or​ trans-fats - low in​ sodium,​ and less refined. to​ be more specific,​ eat at​ least five daily servings of​ fruits and vegetables - more is​ better. Also,​ eat a​ wide variety of​ both,​ because different fruits and vegetables contain different nutrients. Eat whole grains such as​ brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are richer in​ nutrients and higher in​ both soluble and insoluble fiber compared to​ more processed products. Their extra fiber content means they help to​ maintain healthy blood glucose levels,​ which reduces the​ risk of​ appetite swings and cravings. Go easy on​ fat. Enjoy low fat dairy products - remember,​ full-fat cheese is​ a​ huge source of​ saturated fat - and don't add extra fat to​ food in​ the​ form of​ mayo or​ sour cream. Stay away from chips and other high-fat,​ high sodium snack foods.

(4) Men Who Enjoy Red Meat
Red meat,​ like beef,​ lamb and pork,​ is​ highly nutritious. Unfortunately,​ it's also one of​ the​ main sources of​ saturated fat - the​ type implicated in​ atherosclerotic heart disease. if​ you enjoy red meat,​ make sure you remove all visible fat before eating,​ and limit your intake to​ 3-4 3-ounce servings per week. Fish is​ a​ healthy alternative protein source,​ especially oily fish like mackerel,​ herring and salmon,​ as​ is​ skinless chicken and turkey.

(5) Eating Out For Men
If you are serious about losing weight,​ be extra-choosy when dining out or​ ordering take-out food. Here are some important tips. (1) Do not order deep-fried food. (2) Look for light appetizers,​ such as​ salads,​ non-creamy soups,​ fish platter. (3) Avoid entrees with sauces. if​ necessary,​ ask for them "on the​ side". Choose plain fish,​ broiled lean steak,​ or​ tomato-based pasta. (4) Make sure half your plate contains vegetables,​ without added oil or​ butter. (5) For dessert,​ choose any fresh fruit dish,​ and if​ offered cream say No. if​ these suggestions are too arduous,​ it​ may be best to​ skip eating out until you feel more confident.

(6) Men Who Enjoy Alcohol
For many men,​ giving up alcohol is​ a​ complete No-No. So let me give you some facts and you can choose accordingly. to​ begin with,​ alcohol contains zero nutrition. in​ addition,​ its calorie content is​ quite high - about 7 calories per gram. Drinking one regular Martini per day adds up to​ about 58,​400 calories per year - the​ equivalent of​ about 16.5 pounds of​ body fat. One beer a​ day amounts to​ nearly as​ much. a​ better option is​ one 4oz glass of​ wine a​ day,​ which contains about half the​ calories of​ a​ Martini. Another problem to​ consider if​ you are male,​ is​ the​ contribution that alcohol makes to​ your fat stomach. in​ my experience,​ overweight drinkers who give up alcohol experience an​ immediate reduction in​ their stomach size,​ which is​ very good news for their health.

Weight Reduction Exercise For Men
Men typically do not find it​ easy to​ incorporate regular physical exercise into their daily schedule. More than 50 percent of​ American men do not take enough physical activity. Which is​ not good news because the​ medical benefits of​ regular exercise are compelling. Keeping active is​ one of​ the​ most effective methods of​ protecting ourselves against serious disease,​ and maintaining a​ good quality of​ life. This introduces the​ basic male dilemma. in​ order to​ achieve a​ comfortable standard of​ living for himself and his family,​ a​ man typically has to​ spend extra hours working instead of​ exercising. But by not exercising he runs a​ much higher risk of​ serious disease,​ a​ crippling rise in​ insurance bills,​ as​ well as​ an​ illness-prone retirement. No easy choices here,​ I'm afraid,​ although the​ rational decision must be to​ make exercise a​ higher priority. This is​ particularly true for men over 40. For men who really want to​ lose weight,​ I suggest you first see your doctor for a​ quick check-up. Then,​ if​ all is​ well,​ I advise you start with 45 minutes/day of​ light exercise. Do this for 2-3 weeks or​ until you notice obvious benefits such as​ improved breathing,​ sleeping and appetite. Then gradually increase the​ duration and intensity of​ your training program up to​ 60 minutes a​ day. the​ best way to​ avoid overstrain is​ to​ loosen up with stretches at​ the​ beginning of​ each exercise session,​ and wind down with stretches afterwards.

Improved Lifestyle For Men
Quitting smoking is​ the​ top priority for any man with weight-related health problems. Another essential improvement is​ stress reduction or​ at​ least better stress management. This is​ because any stress which leads to​ a​ feeling that life is​ out of​ control,​ is​ a​ major contributor to​ disordered eating,​ excessive alcohol intake and disease,​ as​ well as​ family problems. Moving to​ a​ less stressful job,​ reducing your work schedule,​ or​ taking regular physical exercise are useful ways to​ reduce stress,​ and will definitely assist weight loss and general health. Spending more time with your family is​ also a​ great stress reliever.

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