Men, who are overweight, are more likely to develop health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout and gallbladder disease. Being overweight can also cause problems such as sleep apnea and osteoarthritis and can have a deleterious effect on one’s self-esteem which, in turn, can affect one’s relationships with others whether these relationships be social, professional, sexual, etc. in nature.
Losing as little as 5 to 10 percent of body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. For example, a 200 pound man would need to lose 10 to 20 pounds. Even a small weight loss can improve health.
Making long-term changes in eating and physical activity habits is the best way to lose weight and keep it off over time.
Whether one is trying to lose weight or maintain weight, one should improve eating habits and increase physical activity and one should also question what precipitated the unhealthy eating habits and lack of physical activity in the first place. Helpful suggestions include:
- Getting a complete physical examination and a doctor’s approval before starting any exercise program.
- Talking to a certified personal trainer. Getting a fitness assessment and discussing goals, then having the trainer design a program that addresses those goals.
- Recording current food intake and getting a sense of how much food is being consumed before determining how many calories to add or subtract.
- Basing a diet on protein (such as lean beef, chicken, and fish) and high-fiber/low-sugar foods (fruits, vegetables, nuts, and whole grains). Each meal should have a high nutrient-to-calorie ratio. Talking to a nutritionist for specific recommendations is an option.
- Readjusting eating schedules so six small meals per day are consumed rather than three large ones. Eating in this way raises metabolism and lessens the chance of calories being stored by the body as fat.
TMWC helps men to examine their weight, their appearance and their overall physical health and to identify those behaviours, which gave rise to whatever problems/inadequacies they may be experiencing/feeling. Yet again, the goal is to initiate changes, which will foster a healthier weight, improved appearance and better health overall.
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