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.
•Gender: 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 2 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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