Digestion

Increase Basal Metabolic Rate

To increase the basal metabolic rate, it is important to know about the various causes of a low metabolic rate. Identifying and improving these causes will help in increasing the basal metabolic rate in individuals. The various causes associated with low level of metabolic rate are as follows –

  • Consuming low-caloric diet
  • Fasting
  • Under active level of thyroid hormone
  • Snacking on high sugared foods throughout the day (e.g. – colas, gums, cakes, candies etc.)
  • Lack of physical activities
  • Drinking or eating too much of sugar-based foods

Basal Metabolic Rate (BMR) –

The rate of metabolism required by our body while resting to maintain the basic functions like – heart pumping, maintenance of body temperature, respiration etc., is termed as the Basal Metabolic Rate. All such body functions require a basal (minimal) energy level. More than 60-75% of the energy is spent by the body during rest performing the functions mentioned above. Basal metabolic rate depends on the physical condition, age and the amount of muscles and fat stored in the body.

Basal Metabolic Rate (BMR) calculation –

The following formula has been given by the World Health Organization (WHO) to calculate the BMR –

  • BMR for Females = [{665 + (9.6 X weight in kg) + (1.7 X height in cm)} – (4.7 X age)]
  • BMR for Males = [{66 + (13.7 X weight in kg) + (5 X height in cm)} – (6.8 X age)]

Increasing BMR –

Follow the tips mentioned below to increasing the speed of BMR –

  • Do not skip meals.
  • Eat 5-6 small meals the whole day instead of taking fuller meals twice.
  • Avoid starving.
  • Do exercises regularly.
  • Muscle building. 1 pound of fat burns 2 cal or energy while 1 pound of muscle burns 50 cal in a day. Build more muscles to increase the metabolism.
  • Restrict alcohol and sugar-based diets.
  • Drink at least 8-10 glasses of water everyday.
  • Consume foods with high nutritive values.
  • Mix cider vinegar, garlic and honey together and take it to improve metabolism.

Metabolism boosters –

The following foods are essential to increase the metabolic rate –

  • Chili, water, mustard, green tea, dietary fibres are natural metabolism boosters. Consume all kinds of natural complex proteins and carbohydrates.
  • Change and modifications in our lifestyle can show dramatic changes compared to change in the dietary habits.
  • Some over-the-counter pills may be taken to increase the metabolic rate. These pills contain animal thyroid. But these might have certain side effects like – bulging eyes, increased heart rate, tremors, diarrhea, nervousness, excessive sweating etc.
  • Stay active physically, perform morning walks everyday. Swimming, bowling, playing or dancing can also help.
  • You may use a homeopathic medicine, Phytolacca mother tincture under medical supervision.

What is Metabolism?

Our body burns energy for its maintenance. This is clinically termed as Metabolism. Metabolism is faster or slower based on the speed at which our body’s motor runs. The rate at which our body’s motor system runs is termed as the metabolic rate. Our body burns calories throughout the day to keep us going. Metabolism is important while eating, sleeping, and running, working, even breathing etc. any unused or excess calories are stored inside the body in the form of fat mostly. This is how we gain weight and grow fat.

  • People who have lower level of body fat have higher metabolic rate. People who are more muscular or fatty consume more energy for maintaining themselves. People with slower metabolic rate cannot stay fit and slim. Slower metabolism rate will accumulate more fat; hence greater will be the weight gain.
  • During birth, a very high rate of metabolism is experienced. This slows down by 3-5% per decade by the mid thirties. By the time you reach 55 years of age, 150 calories more will be reduced from the remaining calories after thirties. So as you grow in age, cut back on your calorie intake and increase physical activities to burn the ingested calories. Else, the end result will be increased weight and accumulation of excessive fat in the body.
  • The metabolic rate depends on the age and sex of the individual. Younger individuals will have higher rate of metabolism (and faster too). This is because of the increased cell activity within the body. Men have been found to have 10-15% faster metabolic rate compared to females. In males, the amount of lean muscle tissues is more compared to women. This eases the metabolism. Exercises can also enhance basal metabolic rate.

Thermic Effect –

Food itself consumes another 10% of calories for digestion of food and metabolism. After a few hours of meal, the food inside the stomach and the intestine along with the nutrients in the bloodstream produce heat. This heat is the result of the thermic effect of the food. The type of food we eat decides over the amount of calories (energy) to be burnt. Digesting a steak requires more energy than a banana. Simple sugars require even lesser energy level for their breakdown.

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