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From ezinearticles:

Men and weight – a weighty matter

According to the latest figures from the National Health Survey in 2007-08, men are more likely to be obese than women, with 68 percent of men now classified as overweight or obese compared with 55 percent for women. Unfortunately, many overweight people do not recognize your beer belly as a problem, with 44 percent see themselves as weighing “acceptable.”

Being overweight increases the risk of many life problems such as type 2 diabetes, heart disease, hypertension, high cholesterol and sleep apnea, many of which are preventable with a healthy diet and exercise.

Weight is in the center – the apple or the typical beer belly weight distribution of men – is another health problem. It puts men at increased risk of heart disease and diabetes than women with pear-shaped. This abdominal fat is more metabolically active than the weight in the hips and thighs, as it enters the main circulation much faster and increases blood cholesterol or blood sugar.

On the positive side, abdominal fat is much easier to move, so once a man decides to eat less and move more, their efforts are rewarded Weight loss much more quickly than most women.

What is the goal weight?

Use one of these measures as a goal weight for a healthy weight for yourself:

1. Waist
Run a tape measure around your waist at most. Choose a waist circumference that is less than 102 cm (40 inches) or 95 cm (38 inches) if you are Asian.

2. Body mass index (BMI)
Calculate your weight in kilograms and height in meters. Divide your weight by height squared. Your body mass index should be below 25. This applies to men over 18 years.

The 10 steps for adequate nutrition for men

Forget about the ways and supplements. Follow the bulk and weight will come off gradually.

1. Goal to halve its consumption of alcohol. That man beer belly is not a myth – the alcohol is an important factor in kilojoules (calories). Stick to one or two glasses of red wine a night trade to light beer or low-carb, insert a mineral water or soft drinks when you are away.

2. Keep portions small. Unless you are working or in training, the goal of no more than 200g 300g meat or chicken or fish. Do not return for a few seconds.

3. Fill your plate with vegetables or salad, cut the potatoes, pasta and rice. A large baked potato or one cup cooked pasta or rice is sufficient for most men. vegies easier for men to cook the tomatoes are (also good for prostate health), broccoli, peas (frozen corn as nutritious as fresh ones), mushrooms and onions (well with BBQ steak).

4. Avoid fast food with its super-size and can clog arteries saturated fats and trans fats. Subway Sandwiches example, friction burgers, sushi rolls barbecue chicken and fried Asian vegetables are generally healthy (but not always – it depends on the output). Say no to chips.

5. Exchange of white bread for whole grains, trade Frosted Flakes oat fiber high or options. These fill you and stay with you more of the same kilojoules.

6. Search option when high-fiber breakfast cereals may, soups, cookies, crackers, vegetable sticks instead of crackers.

7. Buy fruits you can eat anywhere without having to peel and cherries, grapes and blueberries. Or dice up to 4 or 5 different fruits and pots shaped fruit salad to take to work or have on hand as a snack when hungry.

8. In the restaurant, go and fish or meat to his director. Be sure to ask for vegetables or salad. Avoid rich sauces and salsa. Do not feel obligated to clean your plate.

9. Do not skip breakfast. A Danish pizza or early in the morning add more kilojoules a simple bowl of whole grain cereal with milk.

10. Move. Walking the dog with children, find a friend walking down your street to meet twice a week, swimming in the ocean, join the local gym. Tip: write two classes per week in his newspaper to remember. Notch up to 30 minutes of exercise every day life.

Catherine Saxelby is a dietician and nutritionist who writes articles on health and well being for Australian health insurance provider ahm. She regularly provides healthy eating and nutrition advice for people looking for health insurance and health cover.

Article Source: http://EzineArticles.com/?expert=Catherines_Saxelby

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