Obesity

 Print This Post

METABOLISM AND WEIGHT

What is Metabolism?

119.   Metabolism is the process of transforming food stuffs into tissue elements and into energy for use in the growth, repair and general function of the body. It is the metabolic rate that influences your energy level, your mood and exactly how quickly you gain or lose weight.

120.   Your body burns calories to provide three main functions: –

 (i)      Basal Metabolic Rate (BMR) – This is the amount of energy / calories required when the body is at complete rest – even when you are lying down doing nothing – to maintain vital body functions such as breathing, heart beat, muscle tone, maintaining body temperature etc. BMR accounts for 60-70% of the calories burnt for an average person. High BMR is a major factor in maintaining ideal healthy weight. To roughly calculate BMR calories multiply the body weight in Kilos by 22.

(ii)     Activity – This is the energy used doing movement and exertion – from lifting your arm to operate the remote control to doing housework, walking and exercising. The calories burnt depend upon how active or passive lifestyle you 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 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. Also if you drink two litres of iced water a day, your body will burn 100 calories just heating the water to normal body temperature.

          Example – For a person weighing 60 kilos with average level of activity the guideline daily calories will be: –

1,320 (BMR calories 60 x 22) + 660 (50% of BMR for activity level) + 198 (10% of BMR and activity level calories for thermogenesis) = 2,178 calories.

 How to Improve Metabolism?

121.   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 your metabolism to keep your energy pulsating and your body in shape. The more of these ways you are able to incorporate into your lifestyle, the more you will boost your metabolism. So bring discipline to your lifestyle, get rid of negativity, have positive attitude and bounce back with high spirits and vibrant energy with these health-giving tips: –