Ever wonder why some people seem to burn fat more easily than others? It all comes down to metabolism! Which is the process by which your body converts food and drink into energy. But the process is much more complex than simply burning calories. Your metabolism consists of several key components:
1. Basal metabolic rate or (BMR)
2. Thermic effect of food (TEF)
3. Physical activity level (PAL)
Together, these factors determine how many calories your body burns each day. So, you can burn more calories by optimizing these three factors. Let’s discuss how:
Basal metabolic rate (BMR) is the number of calories your body needs to maintain basic bodily functions at rest, such as breathing, circulation, and cell production. It accounts for the majority of your daily calorie expenditure. Factors like age, gender, weight, height, and body composition all influence your BMR. Generally, the more muscle mass you have, the higher your BMR. This is because muscle tissue is more metabolically active than fat tissue. So, in order to increase your BMR, you must build more muscle tissue, by lifting weights. By doing this you will burn more calories at rest, which translates to burning more fat!
The thermic effect of food (TEF) refers to the energy your body expends to digest, absorb, and metabolize the nutrients from the foods you eat. Your body uses energy to digest the food you eat. The energy used to digest food will be different for each type of macronutrient. Protein has the highest TEF, followed by carbohydrates and fats. Therefore, eating more protein-rich foods and complex carbs will increase your body’s metabolism, resulting in enhanced fat loss!
Lastly, we have physical activity level (PAL), which includes both structured exercise and non-exercise activity thermogenesis (NEAT). Simply put, the more active you are, the more calories you burn. You can you improve your physical activity by incorporating both cardiovascular exercise and strength training into your routine. Doing this will boost your metabolism and promote fat burning. Additionally, simple lifestyle changes like taking the stairs instead of the elevator or walking instead of driving can add up over time."
Understanding the science behind fat burning and your metabolism is key to achieving your fitness goals. By optimizing your BMR, maximizing the thermic effect of food, and staying active, you can take control of your body composition and unlock your full potential!