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 somber 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.
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) 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.
(2) 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.
(3) 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.
(4) 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 equal 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 semi the calories of a Martini. Another problem to deem if you are male is the contribution that alcohol makes to your fat stomach. In my experience, round drinkers who give up alcohol experience an immediate reduction in their stomach size, which is very good news for their health.
(5) 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.
(6) 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 adequate healthy foods, you should be able to include a few treats without interfering with your weight decrease. If the idea of joining Weight Watchers doesn’t appeal, customize an online diet plan or seek an individualized eating plan from a registered dietitian.
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 relatives, a man typically has to spend extra hours working in its place 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 leaving. No easy choices here, I’m afraid, although the rational decision must be to make exercise a higher priority. This is principally true for men over 40. For men who really want to lose weight, I put ahead you first watch your doctor for a quick check-up. Then, if all is well, I advise you start with 45 minutes/day hours of light exercise. Does this for 2-3 weeks or until you notice obvious benefits such because improved mouthful of air latent and hunger? Then steadily increase the duration and intensity of your training program awake to 60 minutes a day. The best means to avoid overstrain is to loosen up with stretches at the beginning of each exercise session, and wind down with stretches afterwards.
Posted on April 21st, 2008 by catlin
Filed under: Health & Fitness
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