Get to grips with excess weightEspecially as men get older, one or two fat pads start to accumulate. A washboard stomach turns into a raccoon belly. This development is usually gradual. Therefore initially usually unnoticed. A small belly gradually develops into overweight with all its negative consequences for health.
Consequences of being overweight
There's no accounting for taste, but there's also an argument about what looks good. But regardless of aesthetic considerations, obesity can limit the quality of life of those affected and cause physical as well as psychological problems and illnesses. Overweight and especially obesity (severe overweight) can lead to diseases such as diabetes mellitus, high blood prere and arteriosclerosis. The bones and joints are also subjected to increased stress and wear out more quickly. It is therefore important to avoid obesity, if possible in the early stages – and to eat a healthy diet and get enough exercise.
How much is too much?
We live in an affluent society and often eat more, fattier and sweeter than is good for us. An adult male who does not engage in physically demanding work or sports requires about 2.200 to 2.400 calories per day. How much energy your body actually needs depends not only on how physically active you are, but also on how old you are and how your metabolism works. Whether you are normal or overweight can be calculated using the body mass index (BMI).
BMI is the usual measure for weight assessment and can be determined as follows: You divide your body weight (in kilograms) by your height (in meters) squared. For example, a man who weighs 85 kg and is 1.80 m tall has a BMI of 26.23 (85/1.80²) and would thus be classified as slightly overweight. Thus, men with a BMI of 18.5 to under 25 are considered normal weight. A BMI of 25 or more is considered overweight, a BMI of 30 or more is considered obesity, and a BMI of 40 or more is considered severe obesity.*
Reduce your energy balance
Overweight occurs when, over a long period of time, more energy is taken in through food than is consumed. The excess energy is then stored in the body in the form of fat.
For weight loss, it is therefore necessary either to take in less energy than is consumed or to increase energy consumption by increasing physical activity. Both measures together – reduced energy intake plus increased energy consumption – promise the greatest success.
However, the important thing here is that you lose weight in a healthy way. This means, despite calorie reduction, to pay attention to a wholesome diet and sufficient exercise as well as to do sports, without overdoing it here. Discuss your plan with your family doctor or ask your health insurance company about a course or counseling offer that can suitably support you in your efforts.
How to support yourself in losing weight
If you want to reduce weight in the long term, it is important to monitor and examine your eating habits:
Observe yourself: Keep a food diary in which you record what you ate and drank during the day, at what time of day and where you ate. It is best to record this in your food diary immediately after each meal. Make sure you have a steady rhythm to your food intake. Plan solid meals a- that helps prevent cravings.
So you can better control what you eat, chew the food sufficiently and perceive your feeling of satiety well, you should take enough time for your meals. Do not eat while standing or walking and do not eat on the side. Also avoid working, reading or doing anything else on the side while eating.
No fear of relapsesIf, for example, you do have an attack of ravenous hunger, don't despair – and don't give up right away. You can learn from a relapse and the experience can help you to handle a similar situation differently next time. To do this, write down in your food diary exactly what happened before the craving, how you felt, and what might have led to the craving: Were you upset, bored, or stressed? Or maybe the gap between two meals was too big?