Endocrine System
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6.2 Basically, our body burns calories to sustain three main functions: –
(i) Basal (Resting) Metabolic Rate (BMR) – This is the amount of energy or caloric expenditure required by the body when it is at complete rest – even when we are lying down doing nothing – to maintain body functions such as breathing, heartbeat, muscle tone, maintaining body temperature etc. BMR accounts for 60-70% of the daily calories burnt for an average person. The other 30-40% helps maintain body tissues and muscle mass. To roughly calculate, BMR multiply the body weight in kilos by 22.
(ii) Activity – This is the energy used doing movement and exertion – from lifting our arm to operate the remote control to doing housework, walking and exercising. The calories burnt, depends upon how active or passive lifestyle we have. The activity level calories roughly are 30% of BMR for inactive persons, 50% of BMR for average activity and 75% of BMR for strenuous activity.
(iii) Dietary Thermogenesis – This is food induced heat production – the digestive calories burnt in the process of eating, digesting, absorbing and assimilating food in the body. Digestive calories will be about 10% of both BMR and activity level calories. As an example, drinking 2 litres of iced water a day will burn 100 calories just heating the water to normal body temperature.
6.3 Example – For a person weighing 60 kg with average level of activity, the guideline average daily calories will be: –
1320 BMR calories (60 x 22) + 660 average activity level calories (50% of BMR calories) + 198 dietary thermogenesis calories (10% of both BMR and average activity level calories) = 2,178 calories.
How to Improve Metabolism?
6.4 Where do the Calories Go? – Liver 27%; brain 19%; muscles 18%; kidneys 10%; heart 7%; other organs 19%. Whether you are trying to lose extra kilos or compensating for the inevitable slowing down of the metabolic rate that comes with age or simply you want to remain hale and hearty, the following are some surefire ways to boost metabolism, to keep your energy pulsating and the body in shape. The more of these ways you are able to incorporate into your lifestyle, the more you will boost your metabolism. That means you will be burning more calories 24 hours a day! So bring discipline to lifestyle, get rid of negativity, have positive and cheerful attitude and bounce back with high spirits and vibrant energy with these health-giving tips: –
