A common phrase used in context to weight loss and achievement of better fitness goals across the world is to improve your “metabolic rate”.
Metabolism is a broad term used to define various essential bodily functions and processes that occur in the body like breathing, digestion, circulation to name a few.
Basal Metabolic Rate / Resting Metabolic Rate is defined as the number of calories burnt by the body in performing these vital functions at rest. A high BMR is thus conducive to weight loss.
Factors affecting BMR:
- Muscle tissue that comprises mainly of proteins is more active than Fat /Adipose tissue. Men have a higher muscle mass (that helps to burn more calories at rest) than women hence a higher BMR.
- BMR decreases by 5 % each year after the age of 40 with declining muscle mass.
- Certain hormones are known to play upon the BMR, example a dip in the thyroid hormone levels decreases the BMR.
- Illnesses like fever or any kind of stress increase the BMR.
- Exercise especially weight training results in a sustained increase in BMR as it improves the muscle mass.
- Very low-calorie diets may actually decrease the BMR and cause more harm than good.
A healthy balanced diet coupled with a regular exercise regime that includes aerobic exercises along with strength and endurance training is the best way to keep up the BMR at all age groups.
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