The male midlife diet crisis: Which eating plan is best for YOU?

The male midlife diet crisis: Which eating plan is best for YOU?

Middle-aged men are having a diet crisis.

Not only are they the most likely to be overweight or obese, so they have the highest level of anxiety.

In England, only 22 percent of men aged 45-54 years are considered to be a normal weight. A third in this category is now obsese, while 46 per cent overweight, according to official figures.

In the US, nearly three quarters of men – 73.7 percent – are considered to be overweight or have obesity, according to the National Health and Nutrition Examination Survey.

Now, new research shows that people suffer more from the pilling compared to women.

Men store more fat in the ab area, which tends to be visceral fat, the type that collects vital organs and is linked to heart disease. A nutritionist and a psychologist explain how to get rid of it

Men store more fat in the ab area, which tends to be visceral fat, the type that collects vital organs and is linked to heart disease. A nutritionist and a psychologist explain how to get rid of it

Men store more fat in the ab area, which tends to be visceral fat, the type that collects vital organs and is linked to heart disease. A nutritionist and a psychologist explain how to get rid of it

The study, published in the journal Frontiers in Immunology, compared the health effects of obesity on male and female mice.

The researchers, from the University of California, Riverside, believe the reason men suffer more.

Unlike women, who store more fat in the abdominal area than hips, buttocks, and thighs.

Visceral fat – the type that collects the vital organs and has been linked to heart disease.

But it's just heart disease – being overweight can also affect one's libido and fertility, among other things.

Four years ago the average lifespan.

This is why it's so crucial to try and get down to a healthy weight.

OVERWEIGHT … AND ANXIOUS

Middle-aged men have thus been shown to be the least happy among the population.

A survey of 300,000 adults in the UK carried out by the Office for National Statistics has shown the lowest levels of life satisfaction and highest levels of anxiety

How to make a healthy diet and exercise.

ARE MEN IN DENIAL ABOUT THEIR WEIGHT?

Research published in the International Journal of Eating Disorders has suggested that they are overweight.

By a relapse to old habits, rationalize their weight by comparing themselves to others, i. "I'm not that bad after all," says Dr Arroll.

'This is usually because they've focused on short-term weight loss, rather than working with their personality type to find a plan that suits them long-term.'

In contrast, women are more likely to be emotionally linked to food and list triggers, as well as mood, stress, depression and low self-esteem.

DO NOT PUT OFF BY BUFF INSTAGRAMMERS

The current wellness industry is flooded with young pills and abs over social media.

While this may appeal to the super-fit middle-aged man seeking body perfection, they offer little inspiration for everyone else.

However, there has been a flurry of middle-aged men including celebrity chefs as well as Tom Kerridge and the Hairy Bikers, Si King and David Myers, who have shared their weight loss achievements through TV shows and cookery books.

US head and chief judge Graham Elliot has undergone dramatic weight loss, as has the actor Jonah Hill.

These types of ambassadors for health and dieting are certainly more important to them than they would be for their popularity and success.

The type of dishes they create fit with the traditional idea of ​​'man-friendly' meals that can easily be incorporated into mealtimes.

Companies such as Weight Watchers have also developed diets for the market.

IS YOUR JOB MAKING – OR KEEPING YOU FAT?

There is no end to the whole life of a person.

The daily workload can interfere with eating patterns that can lead to snacking in order to quash hunger or boredom.

The availability of food in the workplace can also be an issue.

If your job involves a lot of entertaining over lunch or dinner, then hamster diet goals.

The impact of stress and other challenges to mental health can also affect food choice and eating patterns.

Peer pressure plays in some industries; Choosing a salad over a bag of chips or going booze-free at the local pub may be difficult.

The good news is all these barriers can be overcome in any context.

If you are trying to lose weight by following a specific diet plan, then choosing one over another may be easier.

However, no matter what your occupation, any diet can be challenged.

There's no point in embarking on a diet.

Taking your lifestyle into consideration can contribute to greater success.

Below, we discuss the different food and diet challenges presented by a variety of job types – and gives solutions.

So which one are you?

1. THE OFFICE WORKER

THE PROBLEM:

The working relationship with the potential pitfalls: sweets on your colleagues' desk, birthday cake, Friday night drinks down the pub – all these triggers can lead to a steadily growing waistline.

This, coupled with little physical activity, can be a recipe for becoming overweight or obese, especially as your metabolism slows in midlife.

THE SOLUTION:

The best approach to this type of occupation is a 'small change' approach that involves simple food swaps that are unnoticed and day-to-day life.

Yes, this approach will take longer to reach your weight loss goals, but making food swaps and changing your eating habits is a hugely beneficial in the long-term.

Some quick tricks that can help limit mindless snacking at the office include:

Do not leave sweets / snacks on your desk, and if your colleague is having a sweet bowl, ask them to swap it from a transparent to opaque container. Research shows these limits the amount of sweets consumed.

Make your first Friday drink soft – this easy delaying tactic may not seem like a major change and that's the key. Small changes are always made to result in longer term loss that highly restrictive diets.

Food swaps can therefore be adapted to fit in with the social life associated with this type of job. This does take some commitment as the peer pressure is intense in certain situations.

How to switch to skim milk, less fatty cuts of meat or whole grain carbs.

Focus on getting the basics right – that includes eating more plant foods (vegetables, beans, pulses and lentils) – and less sugar and saturated fat. Work out strategies to help with social occasions such as avoiding the extra with your curry, sharing starters or watering down your booze.

Every small change you make will make you the calories of your daily intake, which equals weight loss.

So, accept that in the circumstances may fall off and that's OK. Do not look this as failure or a reason to ditch weight loss efforts – just get back on track the following day.

2. ALWAYS STRESSED

THE PROBLEM:

You have deadlines to meet, target to smash and gain weight, both from the physiological effects of chronic stress.

If this is you, then you are looking to manage stress and relax without turning to the bottle or sweet cupboard.

THE SOLUTION:

Leave your work at work: yes,

The more you take on the work-wise, the further you will get until your health suffers.

This may already have started in the form of high blood pressure, heartburn and insomnia.

Set your phone to work on emails after working hours and put limits on work-based message groups.

These techniques will make you more productive the next day as your mind and body will have a chance to rest.

Remember, athlete has scheduled rest times – so should you.

The 'always stressed' worker needs energy to sustain between mealtimes that may be disrupted by a busy work schedule.

To help with weight loss, you may find the Paleo diet easiest to follow.

This is also known as the 'caveman' diet and entrained food (eggs, nuts, seeds, fruits, vegetables and herbs). Refined grains (wheat), processed foods, dairy and 'added' sugars are off the menu.

Paleo meals tend to be higher in protein and lower in carbohydrates that can be disrupted by your work schedule.

High protein appeals to and with many male food tastes.

This diet is so easy to fit in with eating out and revolves around food rather than calorie counting, making it simple to follow.

Maintaining energy levels is key to this type of worker and the fact that this diet is low carb and promotes eating less sugar is perfect.

3. THE FINE DINER

THE PROBLEM:

For Lord Business, fine food and wine is part of your sense of success. It has become an integral part of who you are.

Your career may even have peaked, but you still find it indulgent and all its embellishments are hard to resist.

THE SOLUTION:

You can still retain your sense of well-being eating patterns on a waistline-friendly eating plan by:

Consider intermittent fasting, either a plan search as 5: 2 or the 16: 8, which means you only eat within an eight-hour window.

These fasting diets have proven to be effective in weight-loss technique and thus support your good microbiome for overall health and can help with insulin sensitivity.

Within the non-fasting times you can indulge (within reason) your taste for the good things in life.

The 5: 2 diet is a science driven loss that involves restricting your energy intake to just 800 calories for two days of the week.

You still need to eat healthily on non-fasting days; they can not be viewed as a 'free for all' because they are fasting the day before.

Fasting days can be tricky, and many people find it easier to skip breakfast.

Choosing foods high in protein and fiber are your best choice to keep you feeling full on fewer calories. Piling on the veg is a good way to bulk up your meals without too many calories.

Choosing meals high in water as well as soups and stews can help to 'trick' the body into feeling full.

So, shift your view of success – yes you can buy deluxe foods, but 'success' is not defined.

Your true wealth is in your health, which allows you to enjoy the benefits of your success as well as spending time with friends and family.

As you are often engaged in cutting down on your food intake, consider taking a multivitamin supplement.

4. THE PHYSICAL WORKER

THE PROBLEM:

Exercise is not a problem for you as you do it all day! Whether you're in the construction trade, agriculture or maintenance, your body is at work all day long.

This means however the meal may be grabbed on the go, wherever food is available, and this could mean making unhealthy food choice – think pasties, breakfast sarnies and sausage rolls,

The challenge for Mr Physical is breaking out of these entrenched patterns and the workmates want to take the mickey.

THE SOLUTION:

Start gradually – you may not even know that. Try five new fruits and veg a week to push outside your comfort zone.

Physical work can be said on the body so it's even more important to put it.

Try the above, take that leap of faith and see what happens – sure, your mates may tease you for a couple of days, but after-no-too-long, they'll ask you for tips.

Making small changes to the way you eat is hugely beneficial.

Public health England's 'only you' campaign may be useful. This campaign recommends eating 400 calories for breakfast then 600 calories for both lunch and dinner.

Losing weight is not just about calories, so making high protein in fiber (vegetables, brown rice, pasta and bread) can help to keep you feeling full.

5. THE STAY AT HOME DAD

THE PROBLEM:

Caring for children can be as an isolating experience. And as any stay-at-home parent knows, there are 'danger' zones – e.g. finishing the kids' food and prioritizing everyone else's needs over your own (which includes eating well), which can lead to weight gain.

SOLUTION:

Snacking or nibbling on food across the day is common among parents eating and eating out. The calories can soon add up.

Try and focus on eating just three meals and be mindful of the little bits of food you eat across the day.

Sit down with your kids and either share the mealtime meal or meal with a meal or meal.

Do not forgo meals (especially lunch) and take the time to switch off, sit down with your food, enjoy it and eat properly. Your own needs can easily be overlooked. It's not all about the kids.

Meal planning at weekends can help tremendously in the week. Batch cooking easy, healthy meals in slow cookers, to be frozen and reheated, really want to take the pressure off on the days that the kid seem like something out of the exorcist.

Take some 'you' time. This may be a couple of hours a week at the gym, going to see you one evening or date night with your partner.

Again, scheduling is key, that's what you're doing – pay for a few hours of childcare. You do not have to be super-daddy every minute of every day.

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