“The most frequently asked question in our office”
How can I increase my metabolism?
So let’s take a look at what basal metabolism means and together we will find the answer.
Basal metabolism (RMR) is the minimum required energy (calories) that our body consumes at rest for its basic vital functions such as heartbeat, breathing, maintaining body temperature, kidney function, etc.
So, for example, if we measure our basal metabolism and find it to be 1,400 Kcal, we must understand that these are the minimum calories we should take in and not the maximum. It is very important to ensure that we give our body the energy it needs for its necessary functions.
Ways to calculate our RMR
There are two ways to calculate our RMR:
Direct calorimetry
The first method is direct calorimetry, in which, through complex machines, the exact heat released by the human body is measured. It is a process that is not particularly popular as it is quite time-consuming.
Indirect calorimetry
The second method is indirect calorimetry, in which the oxygen consumed by the human body and the carbon dioxide it expels are calculated, using special devices for a period of 10 – 15 minutes and is the most common way to calculate RMR.
For the maximum accuracy of the measurements, the following conditions should be met:
- Avoid consuming any food & water for 3 – 4 hours beforehand.
- Avoid smoking for 3 – 4 hours beforehand.
- Avoid any form of exercise on the day of the measurement.
Total calories sum of 3 factors
The total calories we consume daily is the sum of 3 factors.
The Basal Metabolic Rate (RMR)
The energy that our body consumes for its basic biological needs (RMR) covers approximately 75% of our body’s daily expenditure.
Dietary thermogenesis
The energy consumed for the catabolism of food (digestion, absorption), which covers approximately 10 – 15 % of the total daily energy expenditure
Exercise thermogenesis
The energy consumed by any movement of our body is estimated to cover 15 – 30 % of the daily expenditure. This percentage, of course, differs from person to person as well as from day to day.
What affects metabolism?
Factors that affect metabolism
Gender
Men have a higher basal metabolic rate than women of the same height and age. This is due to the difference in body composition between the two sexes. Specifically, the greater the muscle mass composition, the higher the basal metabolic rate. Thus, men who have more developed muscle tissue burn more calories for their basic needs.
Age
Young children have a lower body mass than an adult, because their body’s rate of functioning per square meter is considerably higher. Due to their growth, they have increased needs. The basal metabolism is significantly higher during the first and second years of the child’s age. Then it gradually decreases to skyrocket again during adolescence. After adulthood, somewhere around 25-28 years, the basal metabolism begins to decrease by approximately 2% for each decade that passes. The most likely explanation for this phenomenon is that we have a growth arrest while most of the time the physical activity of the individual decreases.
Body Structure
Weight and height equally affect the basal metabolism. The greater the body weight and height of a person, the higher their basal metabolic rate will be because their body consumes more energy to maintain the extra weight.
Pregnancy – Breastfeeding
The basal metabolism changes at different stages of life and an increase is observed during pregnancy and breastfeeding.
Stress
Stress often causes an increase in heart rate and breathing, resulting in increased secretion of the hormones epinephrine and norepinephrine, which cause an increase in basal metabolism.
Smoking
Smoking appears to cause an increase in metabolism by 3-7%.
Hormones
The hormones secreted by the endocrine glands are the main regulators of a person’s metabolism, most importantly the thyroid gland which secretes thyroxine (T4). This basic hormone secreted by the thyroid gland has a significant effect on the metabolic rate. Hypothyroidism is a relatively common condition, especially in women near or after menopause, which causes a decrease in basal metabolism. Other hormones that affect basal metabolism are cortisol, growth hormone, glucagon, insulin, etc.
Nutritional Status
When our body is in a state of fasting or malnutrition from strictly hypocaloric diets, it presents a defensive posture and reduces basal metabolism, so that it can adapt to the new conditions and protect itself from excessive energy expenditure.
Now that we understand the function of our basal metabolism, we can answer the question ¨How can I increase my metabolism?¨
Tips for increasing metabolism!
Increase in muscle mass
Increase in muscle mass by doing resistance exercises (weights, rubber bands, training straps or body weight training) 2-3 times a week helps to increase muscle mass, which is considered an independent factor in increasing metabolic rate.
Increase in movement
Increase in movement during our daily lives is very important. This does not necessarily mean that we have to go to the gym or somewhere organized to exercise. Walking or cycling to work, taking the stairs instead of the elevator are some simple daily changes we can make to boost metabolism.
Balanced diet
A balanced diet with small and frequent meals (4-5 meals a day) helps increase metabolism, as frequent meals increase the thermogenesis caused by food consumption. There are certain foods that can, to a very small extent, positively affect the basal metabolism, such as protein (20 – 35% of daily calories), caffeine and capsaicin.
Sleep
Sleep affects our metabolism significantly, as its lack can reduce it by up to 3%. Therefore, adequate sleep will help us maintain hormone balance and consequently metabolism.
Thyroid check
Thyroid check. Hypothyroidism is responsible for reduced metabolic burning, so systematic laboratory testing is advisable.
In any case, a specialist can help you individually not only calculate your energy consumption but also find ways to increase it together!
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