Surveys by the Federal Statistical Office show that Germany’s men are getting fatter year after year: If the body mass index is used as a benchmark, 62 percent of men are currently overweight (BMI over 25) and 18 percent are obese (BMI over 30) . And while only a third of the 20 to 25 year olds are overweight, the proportion among the over 50 year olds rises to more than 70 percent. Among women, 43 percent carry too many pounds around – but the proportion of people who are overweight shrinks slightly every year.

Visceral belly fat is a health risk

But while many of the overweight women have the word “lose weight” at least in the back of their minds, the term “diet” bounces off most men. Somehow, around 30, they gradually lose their firm body, but they feel comfortable with their figure, which they do not find too fat at all. Men seem to be more tolerant of their paunch than women of their love handles.

This has nothing to do with reason, because it is now known that so-called visceral belly fat in particular poses a health risk. The metabolically active tissue releases inflammatory substances and increases the risk of cardiovascular diseases, diabetes and erectile dysfunction.

The traditional image of the man promotes obesity

Papa gets the biggest piece of meat because a man has to eat properly – this age-old belief persists in Germany. And so men eat an average of 1.1 kilograms of meat every week. That is twice as much as for women and twice as much as recommended for a healthy diet. In addition, there are plenty of carbohydrates in the form of pasta, potatoes or white bread, sausage, butter and cheese – and the plates are often scooped up on the “all-you-can-eat” principle.

Many men get fat because they eat and drink too much of the wrong things, for example six times as much beer as women. And they stay fat because it is very difficult to change established eating habits.

Men need a lot of motivation to diet

Doctors and nutritionists find time and again that men rarely lose weight because they find themselves too fat. It almost always takes an external spark for the average man to change something in his lifestyle, for example when the doctor diagnoses diabetes or a heart problem, or when a relationship breaks up.

This was also the result of an evaluation of two major diet programs by the British health authority NHS. And there were even more men-specific issues on the subjectLose weight:

• Only ten percent of men had received a referral from their doctor for the programs.
• But: Once men start with such a measure, they develop ambition to lose weight and get out less often than women.
• Men are more likely to respond to programs that avoid the word “diet” and place great emphasis on exercise.

Proper diet and exercise

Weight loss results mainly from diet changes. However, if men also expand their muscle cushion in the process, the effect is increased because of the high energy requirements of the muscles. Men should exercise all muscle groups in the body and not just squint at the fast-growing biceps.

A sporting program that includes a mix of strength and endurance is often better accepted by men than women. Sport should be fun in any case, because after actively losing weight, exercise can stabilize the desired weight – without the man having to constantly watch the calories.

What men should eat for weight loss is no different from a diet for women:

1. less red / fatty meat, sausage and animal fat

2. more vegetables

3. less white flour and sugar (carbohydrates)

4. more white / lean meat, tofu, or legumes (protein)

5. no alcohol

Intermittent fasting – as invented for men

Intermittent fasting is a suitable diet method for those who like it simple and uncomplicated. With the simple principle, there are time windows for food intake, which alternate with fasting episodes. The fat metabolism is activated, excess pounds can melt – especially if you keep an eye on the calories.

• The popular “16: 8” method is suitable as a permanent nutritional principle: During the day, people eat in an 8-hour window, two to three meals without snacks in between. The nocturnal eating break is extended to 16 hours – ideal for men who do not like breakfast.
• The “5: 2” interval fasting allows you to eat normally on five days, then there are a maximum of 500 calories on two days.
• The “1: 1” method is considered to be the most difficult to stick to: alternately eat one day and one fast.

For men (and women), the combination of two protein shakes and a normal meal a day is a good start to losing weight. US presenter and comedian Jimmy Kimmel lost over twelve kilos before he switched to intermittent fasting “5: 2”.

The man’s body is the best weapon against obesity

Once men have decided to lose weight, they enjoy a great advantage over women. Men are taller, heavier and have more muscles – as a result, their bodies burn more energy even when they are resting.

If they also save calories, they lose more weight and lose weight faster than women. This was shown by a study with 2000 male and female participants who had exactly the same general conditions. After eight weeks, the men saw 16 percent more weight loss. Their bodies cling less to fat deposits, which in women are a stubborn reservoir for pregnancy and breastfeeding.

Magnesium is particularly well known in connection with magnesium deficiency and cramps. This applies to nocturnal calf cramps, but also massive cramps in athletes. But this important role that magnesium takes on for well-functioning muscles, only reflects a tiny aspect of its very broad spectrum of activity with diverse, vital functions.

What is magnesium

Magnesium is a mineral and belongs to the group of metals. This mineral is essential. This means that the body cannot produce magnesium itself, but the mineral is vital and must therefore be supplied with the diet. It is then absorbed through the intestinal walls and gets into the blood. Any excess is excreted through the kidneys with the urine. High fat foods, oxalates and phosphates can slow down the absorption of magnesium in the intestine.

Around 25 grams of magnesium are present in the organism (in a person weighing 70 kilograms). A good half is in the bones, a little less in the muscles and only one percent in the blood. The bones also act as magnesium stores. However, the magnesium content in bones decreases over the course of life.

In addition, minerals are divided into bulk and trace elements. Magnesium is one of the bulk elements because the body needs relatively large amounts of it, unlike trace elements such as iodine and copper.

Why Magnesium is Vital

Magnesium is involved in the activation of over 300 enzymes in the body, including in the protein structure. The mineral takes on decisive tasks for energy and cell metabolism and regulates many vital functions, including:

• Impulse transmission in muscle and nerve cells, magnesium ensures normal conduction of excitation in nerves and muscles. In connection with nerves, magnesium also supports brain functions and via the muscles, for example, the heart muscle. Adequate magnesium intake even seems to reduce the risk of sudden cardiac death, a study suggests.
• Magnesium influences the heart rhythm and blood pressure.
• It relaxes muscles, nerves and blood vessels and can reduce the production of stress hormones. This normalization of the excitability of nerves and the vascular tension is probably responsible for the fact that with an adequate supply of magnesium, among other things, the number of migraine attacks demonstrably decreases, as the analysis of several studies showed.
• Magnesium can reduce the clumping of blood platelets, so it can support normal blood clotting. The risk of having a stroke decreases when the body receives enough magnesium, further research shows .
• It is involved in the utilization of glucose and in blood sugar control. The risk of type 2 diabetes has been shown to decrease if the mineral is taken in sufficiently.
• Magnesium is an important antagonist of calcium, prevents too much calcium from being stored, for example in muscles, but also vessels and organs. Magnesium can prevent the formation of kidney stones, which often consist of calcium oxalate.
• In addition, magnesium can neutralize too much stomach acid somewhat and thus reduce the risk of heartburn.
• In conjunction with calcium and vitamin D, magnesium controls the bone metabolism. Among other things, magnesium supports the activation of vitamin D in the kidneys. Magnesium is therefore an important factor in preventing osteoporosis. Already existing osteoporosis could be slowed down somewhat by adequate intake, as a study suggests.
• The mineral regulates important messenger substances that also play a role in the mental mood. Studies show that magnesium can have a similar effect on mild depression as certain antidepressants , the selective serotonin reuptake inhibitors (SSRIs). 

Overall, these and similar studies provide strong indications that an adequate supply of magnesium, including through dietary supplements, is associated with a lower risk of numerous common diseases.