Your Basal Metabolic Rate (BMR) is what your body needs at rest to maintain normal bodily functions like beating of our heart, respiration, and the maintenance of body temperature at a thermostatic setting just under 100 deg, etc. All these mechanical and thermometric functions require a base level of energy. About 60-75% of energy is expended by the body at rest in such activities.
You use another 10% of calories to digest and metabolize food. 1-3 hours after meal, the nutrients in your bloodstream and the food your stomach and intestines produce heat in a process called the thermic effect of food. The amount of calories you burn varies with the type of food you eat. You burn more calories to breakdown a steak than a banana and very few calories are expanded in breaking down simple sugars.
The resting metabolism depends on age, physical condition, the amount of fat and muscle in your body. You had a very high metabolism at your birth. At mid thirties, metabolism slows by 3 to 5 % per decade. By age 55, you require 150 fewer calories per day than in your mid thirties. For that reason, you should cut back on calories or increase your activity level to burn more calories, otherwise you will store additional fat in your body resulting in increased weight.
The metabolic rate depends on sex, age, and amount of muscle. Younger persons have higher (faster) metabolism because of the increased activity of cells. Men generally have a 10-15% faster BMR than women because male body has greater percentage of lean muscle tissues. Exercise can increase your BMR.
Causes for Low Metabolism:-
1. Fasting.
2. A low calorie diet.
3. Snacking throughout the day on high sugared foods (candy, colas, cakes, gum).
4. Eating or drinking too much sugar containing foods.
5. Lack of physical activity.
6. Under active thyroid.
How to Increase (speed up) Metabolism?
1. To boost metabolism, do not skip any meals. Eat every 4-5 hours during the day. Starving will slow down your metabolism.
2. Exercise daily
3. Build your muscles. Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.
4. Avoid alcohol, sugar, and fastings.
5. Drink 10-12 glasses of water daily.
6. Eat foods with high nutritional values.
You use another 10% of calories to digest and metabolize food. 1-3 hours after meal, the nutrients in your bloodstream and the food your stomach and intestines produce heat in a process called the thermic effect of food. The amount of calories you burn varies with the type of food you eat. You burn more calories to breakdown a steak than a banana and very few calories are expanded in breaking down simple sugars.
The resting metabolism depends on age, physical condition, the amount of fat and muscle in your body. You had a very high metabolism at your birth. At mid thirties, metabolism slows by 3 to 5 % per decade. By age 55, you require 150 fewer calories per day than in your mid thirties. For that reason, you should cut back on calories or increase your activity level to burn more calories, otherwise you will store additional fat in your body resulting in increased weight.
The metabolic rate depends on sex, age, and amount of muscle. Younger persons have higher (faster) metabolism because of the increased activity of cells. Men generally have a 10-15% faster BMR than women because male body has greater percentage of lean muscle tissues. Exercise can increase your BMR.
Causes for Low Metabolism:-
1. Fasting.
2. A low calorie diet.
3. Snacking throughout the day on high sugared foods (candy, colas, cakes, gum).
4. Eating or drinking too much sugar containing foods.
5. Lack of physical activity.
6. Under active thyroid.
How to Increase (speed up) Metabolism?
1. To boost metabolism, do not skip any meals. Eat every 4-5 hours during the day. Starving will slow down your metabolism.
2. Exercise daily
3. Build your muscles. Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.
4. Avoid alcohol, sugar, and fastings.
5. Drink 10-12 glasses of water daily.
6. Eat foods with high nutritional values.
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