So the key to successful weight management is to feed your body enough ‘quality’ calories to provide for it’s metabolic requirements, while creating an imbalance between ‘calories in‘ vs. Repeat this process over and over through yo-yo dieting, and you can continually reduce your metabolic rate, which makes it even more difficult to lose weight in the future. Then when they stop their diet and eat what used to be their ‘normal‘ calorie intake, they actually gain weight. Think about what happens when people go on a calorie-restricted diet, they condition their body to operate on fewer calories. Your body will seek to preserve it’s ‘long-term energy‘, which is fat, and it will get it’s calories by robbing your muscles of protein. So if you restrict your calorie intake too much, it will take measures to reduce your metabolic rate, so that you don’t burn as many calories. Your body’s mission is to preserve your life, not lose body fat. Caloric restriction – Eating too few calories will cause a decrease in RMR.As you lose body fat, your metabolism will decrease, which is fine if you adjust your calorie intake to match the decrease in calorie need.Weight loss causes a decrease in RMR, which is why it is important to continually monitor RMR during weight loss.Whereas weight training increases your muscle mass, so even when you’re not exercising, you’re metabolism is elevated. In other words, your metabolism increases during cardiovascular exercise, but returns to normal short after you’re done. Pharmaceuticals – Prescription and OTC drugs can increase or decrease RMR.Ĭardiovascular training has acute increased calorie burning effects but does not significantly contribute to a chronic increase in RMR. ![]() Certain supplements can increase or decrease metabolism.Certain hormones can increase or decrease metabolism.Other Factors That Can Increase Metabolism Your RMR accounts for the vast majority of calories you burn each day, up to 75%. The calories you burn to maintain normal body functions such as breathing, keeping your heart pumping and your brain working is is know as your Resting Metabolic Rate (RMR), also known as Basal Metabolic Rate (BMR). You also burn calories through daily activities such as working and doing household chores.ĭid you know your body also burns a significant number of calories each day just to stay alive? Improving your body composition means burning calories through exercise – both cardiovascular and strength training.Improving your lean body mass to fat mass ratio is an important component of enhancing your overall fitness.Muscle occupies about 30% less space than fat, so even if you’re not losing weight, you may see a dramatic difference in the way you look and feel. One pound of lean muscle burns 2 to 4 times more calories than fat which can have a significant impact on trimming down and becoming more fit. The reason for this decline has more to do with losing muscle mass than it does with aging, so developing strategies to maintain your muscle mass can help keep your metabolism in high gear.Įxperts say that strength training of any type can increase the number of calories your body burns by as much as 7 percent a day.* Most of us know that your metabolic rate decreases at a rate of about two to three percent per decade after the age of 30. Understanding your unique metabolism and how to keep it revved-up can help you reach your fitness and weight-management goals more effectively. Your total daily metabolism includes your BMR, and the additional calories burned by your lifestyle, such as work activity levels, exercising, digestion, and home activity levels. Your Basal Metabolic Rate or BMR is the number of calories your body burns each day with no activity. The Microlife BodyGem and MedGem indirect calorimeters measure Basal Metabolic Rate, BMR.
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