The Basal Metabolic Rate (BMR) is the rate at which energy is released from food when an individual is awake but resting. As food is broken down by each chemical process of digestion, heat is released. This heat is what allows our bodies to remain at a comfortable temperature in order to keep us alive. The BMR is different for everyone and will require a different amount of food for each person.
The Total Metabolic Rate (TMR) is the total amount of energy used by the body per day. When the body begins to move, more energy is used and will thus require more food. So the BMR is basically the base rate at which your TMR starts from. Your BMR is what you wake up with when you first open your eyes and your TMR is what you go to sleep with. People with a high BMR will likely have a high TMR and require more food just to stay alive than people with a low BMR.
These two rates determine your ability to lose weight, gain weight or remain the same based on your food intake and physical activity throughout the day.
There are calculators on the internet that can help you to determine a rough estimate of your metabolic rate but they are calculated in a very generalized manner so don’t rely on them to be exact.
Calories Burned, BMI, BMR & RMR Calculator
What affects your metabolism?
1. The amount of Food you eat. If the number of calories that you take in is more than what your body requires in order to sustain life and the amount of activity you do in a day then you are likely to gain weight and vice versa.
2. Amount of activity. The more active you are throughout the day, the higher your metabolism will be. Someone who works as a waiter, for example, will burn more calories in a day than someone who sits in front of a computer all day.
3. Exercise, and by exercise I mean activity beyond your normal day to day routine, raises your metabolism immediately following the activity and up to 24 hours after, depending on the exercise. Weight lifting, in particular, causes a more permanent rise in your metabolic rate because it increases your muscle mass and muscle uses more calories than fat.
4. Sleep deprivation. It has been shown that people who sleep less than seven hours per night have a lower BMI than people who sleep more so not getting enough sleep lowers your metabolism and you should thus take in less food if you are looking to lose weight.
5. Hormones. Insulin in particular. When you eat sweet foods and candy, your insulin levels rise thus signaling your body that you have an excess of sugar in your blood. In response to this excess sugar, your body begins using sugar for its primary energy source rather than fat. If your body is constantly burning sugar then you will not be able to lose weight because fat stores remain the same or even increase depending on how much sugar you are taking in.
6. Age. As you age, you tend to lose muscle mass and this slows down your metabolism.
7. Climate. Warmer temperatures tend to decrease metabolism. It has been shown that glycogen stores are used up to five times more quickly in cold weather thus switching the body into fat burning mode.
8. The types of food you eat. High protein diets have been shown to raise your metabolism. This may be due to the fact that you are taking in less sugar and your insulin levels are thus lower.
9. Skipping Meals. If you constantly skip meals then your body goes into starvation mode and tries to conserve its fat stores for later energy needs thus lowering your metabolism. Try to eat small frequent meals so that your body knows that it is not in famine and you should never skip breakfast.
10. The Nervous System. Disorders of the nervous system can affect the output of adrenalin, insulin, Leptin and other hormones that affect the metabolism.
11. Hydration. Water is needed by every cell in your body and they will not function optimally if you do not take in enough water.
12. Gut bacteria. It has been shown that obese people have a different makeup of bacteria in their gut and that those bacteria are more efficient at extracting calories from food. Eating fermented foods or taking probiotics can help to balance out the gut flora with more healthful varieties and thus require fewer calories that need to be burned.
13. The thyroid. The thyroid ultimately controls metabolism so anything you can do to support and nourish the thyroid can be helpful to your metabolism. You can read about the thyroid in my previous blog: Thyroid Blog
There are many foods and herbs that can help to boost your metabolism including: Hot peppers, Grapefruit, Apples, Cayenne pepper, Chives, Curry, Garlic, Tomatoes, Kelp, Celery, Broccoli, Beans, Fish, Green leafy vegetables, Blueberries, Hot mustard, Flaxseed, Cinnamon, Strawberries, Cranberries, Extra virgin olive oil, Kola Nut, Burdock Root and Ginseng.
Green tea has been shown to raise your metabolism but you will need about five cups a day to accomplish this. Calcium deficiency has also been shown to slow down your metabolism but this doesn’t necessarily mean that excess calcium will raise your metabolism so don’t go guzzling gallons of milk and eating tons of cheese and yogurt thinking that you’ll lose weight.
There are also a few essential oils that can help to effect your metabolism. Lemon Essential oil helps to increase metabolism and stimulate blood flow. Nutmeg essential oil stimulates the adrenal glands which can help to increase energy. Grapefruit essential oil has also been shown to stimulate your metabolism and reduces cravings. Fennel Essential oil and Geranium Essential oil are both helpful in balancing the hormones which can effect metabolism and weight loss.
When it comes down to it though, eating a balanced diet and keeping an active lifestyle are always your best bet when it comes to maintaining a healthy physique.
– For Educational Purposes Only
– Not meant to diagnose or treat any medical condition
-These statements have not been evaluated by the FDA
– These statements are my opinions and conclusion from the knowledge I have thus far
Resources:
1. Thibodeau & Patton, Structure and Function of the Body, 13th Edition, 2008, p.428-431
2. http://articles.mercola.com/sites/articles/archive/2006/11/21/the-10-things-that-will-cause-you-to-be-fat.aspx
Accessed: 07/02/09
3. http://www.naturalnews.com/022921_metabolism_foods_water.html
Accessed: 07/02/09, Author: Jonny Bowden, PhD, CNS
4. http://www.naturalnews.com/007963.html
Accessed: 07/02/09, Author: Mike Adams
5. http://www.sciencedaily.com/releases/2008/01/080115085347.htm
Accessed: 07/02/09
6. http://www.ajtmh.org/cgi/content/abstract/s1-20/5/669
Accessed: 07/02/09
7. http://www.faqs.org/sports-science/Ce-Do/Cold-Weather-Exercise.html
Accessed: 07/02/09
8. http://www.caloriesperhour.com/tutorial_metabolism.php
Accessed: 07/02/09
9. http://www.quick-weight-loss-methods.com/foods-that-increase-metabolism.html
Accessed:07/02/09
10. http://ezinearticles.com/?Herbs-That-Increase-Metabolism—Boost-Your-Body-Naturally&id=1910866
Accessed; 07/02/09
11. http://ezinearticles.com/?Healthy-Weight-Loss—Pure-Essential-Oils-to-Increase-Fat-Burning-and-Metabolism&id=811013
Accessed 07/23/09
12. http://www.docstoc.com/docs/408091/Essential-Oils-and-Nutritional-Supplements-for-Weight-Loss
13. http://antiagingchoices.com/Aromatherapy/about_aromatherapy/weight_loss_eo.htm
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