Basal metabolic rate, or BMR, is your body's resting energy expenditure necessary to support life and represents about 60 to 70 percent of your body's daily energy needs. Digestion, absorption and utilization of nutrients from food, which is the thermic effect of food, uses an additional 5 to 10 percent and body temperature regulation, known as adaptive thermogenesis, requires about 7 percent. While factors that affect your BMR, such as heredity, gender and age, are not within your control, following a few exercise and nutrition guidelines can help you raise your thermogenic BMR.
Build lean body mass through resistance training, such as weightlifting or strength training, two to three times a week. According to College of the Canyons Health Services, 1 pound of muscle, at rest, burns about three times more calories per day than a pound of fat. The metabolic rate of muscle increases even more during exercise.
Drink water on the rocks. Drinking a glass of ice-cold water five or six times during the day boosts metabolism, increasing calorie expenditure throughout the day, according to Colorado State University's College of Applied Human Sciences. This represents your body working to regulate its temperature through adaptive thermogenesis.
Eat six or more small meals throughout the day. Every time you eat, your resting metabolic rate increases and remains elevated for about 5 hours to fuel metabolic activities. Skipping meals and going for long periods of time between meals slows your metabolic rate. In your body's attempt to preserve fuel, it clings to every calorie and begins storing it as fat.
Have a cup or two of coffee or tea in the morning. Caffeine increases metabolic activity and helps your body break down fat more efficiently. Avoid consuming excess caffeine, since it has a dehydrating effect on your body.
- North Seattle Community College: Factor Affecting Weight and Metabolism
- New York University Langone Medical Center: Weight Loss Aids
- College of the Canyons: Nutrition Coach: Calories
- Colorado State University: College of Applied Human Sciences: CSU Adult Fitness: Make It a Goal to Boost Your Metabolism!
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