4 Week Diet Plan eBook To Lose A Stone Free Download 4 Week Diet Meal Plan System | Page 26

are used for this. People who want to lose weight usually aim for a higher
basal metabolic rate (BMR).
2. Physical movement: this can range from a simple moving of your fingers to
strenuous exercise. Usually 25 percent of the calories you consume are for
this purpose.
3. Thermic effect of food: this indicates the digestion and processing of
the food you take in. Depending on the type of nutrient you consume,
approximately 10% of the calories of the food you eat are burned through
this. As you will see, the digestion of certain foods will require much more
calorie expenditure than others. Protein takes a lot of calories to digest
while carbohydrates take far less.
Thus, taking all this into account, here is our metabolism formula:
Calories From Food = Calories Expended From Basal Metabolism (60-70%) +
Calories Expended By Physical Movement (25%) + Calories
Expended Digesting Food (10%)
What Affects Metabolism?
Your metabolic rate, or how fast or slow your metabolism works, is influenced by a
number of factors:
•  Genetics: yes, metabolic rate is also inherited. Sometimes this makes an entire
world of difference between a person who can eat almost everything and not gain
an ounce and a person who easily balloons after indulging just once.
•  Age: the younger you are, the faster your metabolism is. Metabolism slows down
as you age. Women’s metabolic rate starts falling at the age of 30; for men, decline
starts later at the age of 40.
• G
 ender: men have a faster metabolic rate—usually 10-15 percent faster—than
women because their bodies have a larger muscle mass. Muscle plays a key role in
a fast metabolism, as will be discussed in exercise portion of The 4 Week Diet.
•  Amount of lean body mass: as already mentioned above, more muscle = faster
metabolism.
•  Diet: some foods will help you, some will only harm you. While timing is not
everything, meal frequency greatly affects your metabolism.
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