Basal Metabolic Rate
Your basal metabolic rate might be set too low. Basal metabolic rate is the minimum calorie requirement needed to sustain your life while at rest (assume that you sleep all day and all night and don’t move). Your basal metabolic rate is responsible for burning up to 70% of the total calories daily. Calories are burned to support all bodily processes (respiration, maintaining body temperature, digestion, pumping blood, maintaining your balance, etc.). Your basal metabolic rate is a combination of factors – genetic and environmental.
Genetic factors mean that some people can burn calories faster or slower than others. Gender, age and weight also have an impact. Men have a greater muscle mass and burn calories at a higher rate. After 20 years of age, it is all down-hill – you begin to loose basal metabolic efficiency at approximately 2% a year. So, at age 60 it is not unusual to see your basal metabolic rate significantly slower than you were at age 18. Since aging adjusts your basal metabolic rate, the result is that weight loss is more difficult.
Body surface area and body fat percentages also affect your basal metabolic rate. The greater your body surface area, the high your basal metabolic rate. A short person will gain up to 15 pounds a year compared to a tall person with the same weight. The higher your body fat percentage the higher your basal metabolic rate. Diet and exercise have an effect also. Diet changes – from starvation to abrupt changes in eating patterns can cause your basal metabolic rate to reduce by 20-30%. This is a serious change in burning calories in your body. Exercise can raise your basal metabolic rate because you are adding lean muscle which burns more calories compared to fat.
Your body temperature affects your basal metabolic rate. For every degree increase in your internal temperature (normal body temperature is 98.6 degrees) your basal metabolic rate can increase by approximately seven percent. Chemical reactions occur more rapidly at higher temperatures. The outside air temperature can affect your basal metabolic rate. Hot temperatures have little affect since your body can compensate by releasing more heat to the air. But, colder temperatures have a more pronounced affect because your body has to generate heat to compensate for the colder outside temperature.
The thyroid gland produces thyroxin. It regulates the increase or decrease in your basal metabolic rate. The more thyroxin produced the higher your basal metabolic rate and vice versa. Adrenaline can also increase or decrease your basal metabolic rate, but not to the same degree that thyroxin does.
The following nutritional supplements have been shown to safely raise your basal metabolic rate. Fucoxanthin is found in brown algae, pomegranate seed oil, green tea polyphenols (epigallocatechin gallate – EGGC) in combination with caffeine (50 mg EGGC with 90 mg caffeine), fish oil rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), CLA – conjugated linoleic acid (found in meat and dairy products – particularly the trans-10 and cis-12 isomers), capsaicin (the active ingredient in hot red peppers, and extracts of ginger.
Each works a little differently. EPA and DHA inhibit key enzymes responsible for lipid synthesis and enhance lipid oxidation and fat burning. They also inhibit free fatty acids from entering your fat cells for fat storage. CLA causes increased energy expenditure, decreased fat cell differentiation and increased fat burning and fat oxidation. EGGC in combination with caffeine, and capsaicin work thermogenically. Thermogenesis increases your body’s basal metabolic rate by increasing your body’s core temperature. Extracts of ginger increases your oxygen consumption and enhances fat burning.
There are lots of options to choose if you want to add this strategy to your weight loss program. Boost your basal metabolic rate and you should lose weight. Again, not all strategies work individually. This strategy might complement another to be more effective.
Source by Prosperity Red