Metabolic rates represent how quickly fuels are broken down to keep the organisms (your) cells running. The Basal Metabolic Rate (BMR) represents involuntary activities to sustain life at rest in a fasting state, such as respiration, circulation, body temperature regulation, nerve activity, hormone secretions, and new tissue synthesis. At a basic level, BMR represents the calories your body requires to perform the basal functions to stay alive. You can calculate your own BMR here (https://www.calculator.net/bmr-calculator.html).
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Physical activity will significantly impact your body’s calorie expenditure. Cardiovascular or weight training will increase your body’s metabolic rate through physical activity in addition to building muscle mass. An increased muscle mass will have an exponential effect since “every pound of muscle burns 6 calories and every pound of fat burns 2 calories”.
Low-calorie dieting or fasting may help someone lose a couple pounds but will in turn result in loss of muscle mass. The decreased caloric intake will also lead your body to think you are in a famine state which will cause the metabolism to slow and conserve energy storage. Overall the result will be unfavorable with a slower metabolism. Instead, focus on physical activity followed by a diet rich with whole grains, lean protein, omega-3 fatty acids, fruits, vegetables, non-fat dairy, and other fiber rich, unprocessed foods.
Don’t forget the body requires water to process fiber and calories. Room temperature water burns more calories than ice water and utilize green tea or coffee as the caffeine will have a similar effect.
Overall, understand your BMR to estimate the appropriate amount of calories to intake each day. Use physical activity, nutrition, hydration, and a consistent schedule to make the most out of this system in a direction appropriate to your own personal health goals.
To learn more, visit https://www.beebehealthcare.org/health-hub/healthy-eating/boost-your-metabolism-better-health.
