BASAL METABOLIC RATE (BMR)
What is the Basal Metabolic Rate (BMR)
(BMR) is how many calories are burned at rest during the average day. It is determined by how many
cells are producing oxidative energy. The more cells, the more energy, and the higher the basal metabolic
rate. Thyroid, other hormones,
medications, etc. all can affect the basal metabolic rate. A low basal metabolic rate means that any
calories you consume above your unique basal metabolic rate are unnecessary to
supporting you and will be converted into storage (fat). A low body temperature would occur if
your rate of calorie burn is too low. If you consume a lot more calories than you need, then you may have an
excessive appetite.
Metabolism
occurs in two distinct and interdependent phases: 1.) catabolism, in
which the body breaks down food and harvests the energy
stored in its atomic bonds, and 2.) anabolism, in which those component
parts and energy are used to build new tissues to conduct basic life functions.
Basal Metabolic Rate (BMR) is the amount of energy your body requires every day
to perform its most basic function including:
This is the amount of energy you would require if
you laid in bed all day without ever moving a single muscle. Since most of us do
a bit more than that, a daily activity level must also be factored in. BMR varies between the sexes. Lean body mass is a major determinant. Because women tend to have less lean muscle
mass, their BMR is lower than that of comparable males. BMR peaks during infancy, then declines
rapidly through childhood and adolescence. It continues to fall slowly with increasing age largely due to a loss of muscle mass. However, this is not inevitable, because resistance
exercise will prevent or reverse muscle loss.
How Is BMR Tested?
At the HAWCC clinic we use Bioelectrical
Impedance which measures a
small electrical signal carried by water/fluids and is passed through the
body. Impedance is greatest in fat tissue, which contains only 10-20% water,
while lean mass, which contains 70-75% water, allows the signal to pass easily. By using impedance measurements along with height, weight, and body type (gender, age, fitness level), it
calculates the percentage of body fat, fat-free mass, hydration level, and other
body composition values.
In our clinic, we use the Quantum
unit from RJL Systems, the pioneer of bioelectrical impedance analysis (BIA) and
related sciences since 1979. RJL has delivered more than 12,000
instruments to customers throughout the world and more than 1,000
abstracts and peer review articles have been written about BIA using RJL.
RJL instruments and
software assess body composition and can measure and track changes in the amounts of body fluids, fat, and lean
body mass, which includes your muscles and organs. The BIA
distinguishes where the water is
located in your body - either intracellular or extracellular and assesses how much of your body is acting as functioning cells (body cell mass/BCM on the report), transport tissue (extracellular mass or
“ECM” ) or storage cells (fat).
Normal values are based on age and gender. Just as you don't want too much fat,
you also want to avoid too little. Having too little fat can cause your body to stop producing important
hormones. For men, this means testosterone.
Who Should Get Tested?
What Factors Increase or Boost BMR?
-. The amount of lean body mass (LBM) has the greatest influence upon Basal Metabolic Rate. Increase
your overall muscle mass and increase or boost your
metabolism.
- A
hyperactive thyroid has a large effect on metabolic rate.
- The younger
you are the higher your metabolism. Metabolism declines with age.
-
Having the appropriate amount of water will increase or boost metabolism and
regulate body temperature.
- The more frequently you eat, the greater the
metabolism fire is to burn fat and calories. Aim for 6-8 small meals with
protein, veggies and good fats high in DHA and EPA.
- Breastfeeding
increases BMR.
- Ingesting
complete protein, whole wheat and spicy foods increase BMR
- Cold and Hot
Hydrotherapy boosts or increases BMR
- Caffeine, nicotine
and some fat burning supplements will increase
metabolism.
- Heredity plays a major role in BMR or RMR,
some people are born with a slower or thrifty metabolism than
others. This makes it a lot easier to gain weight. However, there are many other
ways to combat a thrifty metabolism which are mentioned above.
- The
wheather plays a role on your metabolism as well. Shivering causes your
body to expend energy, thus increasing your metabolism or
BMR.
- Men naturally have a higher metabolism than women because of
hormones available. The availability of testosterone increases muscle mass and
thus increases lean body mass.
- Stress and anxiety can increase BMR
because .
- Completing many compound
exercises which release Growth Hormone help increase metabolism
To understand the relationship between food, hormones and your basal metabolic rate. If this relationship is understood one can boost metabolism for the entire day. Food plays a major role in controlling hormones and metabolism. Try this meal plan to boost your metabolism for the whole day.
The Best Daily Meal Plan to Boost Your
Metabolism
Boost Metabolism Diet:
7am Wakeup Time
Lipton and
insulin are two hormones that determine how quickly your body turns food into
energy. During this time your body has gone into starvation mode after an 8-12
hour starvation period. Eating immediately after you wake up is
extremely important to increase your metabolism for the upcoming day. What should