Dieting for Men
tips & tactics

Yo-Yo dieting for men comes with a price - such as a less efficient metabolism. In addition, a 1989 study showed that men who have had at least one large weight loss and gain are twice as likely to die (are those not the first three letters of ‘diet’? – seems the people who invented the word knew a thing or two!) from cardiovascular disease as those men who progressively gain weight or men who have a stable weight over a 25-year period.

Research done in 1991 showed that fluctuating body weight was associated with increased coronary heart disease and death in both sexes. Not only does very low- calorie dieting for men appear to have elevated levels of mortality, but the weight catch-up is also swift and dangerous because a disproportionate amount of fat is gained back.

Dieting for Men starts
with increasing
Body Dissatisfaction

As I mention in The Mind over Fatter programme (which works as well for men as it does for women) in 1996, 66% of women and 52% of men in America were unhappy about their weight. These figures are up for women (from 48% in 1972 and 55% in 1985) and for men (35% in 1972 and 41% in 1985).

Dissatisfaction with our bodies is now so prevalent that it has been officially labeled as ‘normative discontent’ and whereas it was previously the domain of women, it's body dissatisfaction for men is catching that of women. In other words, it is now considered to be normal not to be happy with your body. This means that if you are content with your appearance you are abnormal! Isn’t that a thought-stopper?

Dieting for men is on the increase

The Harvard Health Professionals Study, which tracked more than 50,000 men between 1986 and the early 2000's, found that three things predict weight gain and then dieting for men:

1. less time exercising,
2. more time watching TV,
3. and eating between meals.

Dieting men usually lose weight quicker than women, because they have more muscle mass than women and hence their metabolism is naturally faster than that of women. But here's the rub, as we age, we lose muscle mass and it slows the metabolism of both sexes.

Women vs Men for Dieting

Unlike women, men on diet are less likely to want support and advice of others. They are more likely to tackle it on their own. They also don't want to bother with why they are overweight, they just want to lose it.

Women have more pressure than men to be slim - it's acceptable for a male CEO to be a 300 pound 6 footer, but definitely not a female CEO. It's also still more socially acceptable for that female CEO to diet than the male one.

But more men aren't immune to the media message about healthy eating, and more men are interested in nutrition and looking at recipe books.

Men are also more likely than women to carry excess fat around their abdomen. And abdominal fat cells are responsible for cortisol which is linked to hypertension and diabetes and it also releases a high level of free fatty acids which impairs the liver's ability to break down insulin, another factor in diabetes.

The Health Professionals Study showed that men with a hip-to-wasit ratio above 1.0 had twice the death rate of those with a ratio below 0.85. Men with ratios above 0.98 were 2.3 times more likely to suffer a stroke as men with ratios below 0.89.

Success Strategies for Men

Dieting men know the predominant message: Eat less. Exercise more, and generally, men seem to manage exercise easier than women.

Remember that taking care of your body isn't a a feminine thing. It's something people who are invested in feeling vibrantly alive and healthy do. Focus on health more than looks: you can always tell your jeering friends you're trying to lower your cholestrol or blood pressure. Be aware of all the diet myths that will land up shooting your weight loss efforts in the foot.

Don't worry about appearing wimpy - get that salad dressing on the side, take left-overs home or leave food on your plate.
• Improve your metabolism: Lift weights or go to gym regularly.
• Cut back on the alcohol - it's full of empty calories.
• Remember that snack-type food is calorie-laden. Don't eat if you're not hungry.
• If you're eating fast food you can still choose salads, a grilled piece of chicken and a smaller burger than than the so-called man-sized one.
• Eat at home more often, take an interest in food, cooking and nutrition - it's the new 'in' thing for guys to do.
• Keep a food diary if it helps you. 3,000 people in the National Weight Control Registry who've kept off an average of 66 pounds for 5.5 years found it is something that helped them keep it off.
• Even if you lose only 10% of your weight, your health indicators will improve.
• Start your day by eating breakfast in response to feeling hungry rather than just eating breakfast for the sake of eating at a culturally sanctioned time.

For the 101 best weight loss tips ever for men click here.

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