WHAT IS METABOLISM AND HOW IS IT IMPORTANT?
The Chemical process that occur within a living organism in order to maintain life.
Here its concerned with your Basal Metabolic Rate or BMR .
Meaning of BMR ?
Your basal metabolic rate (BMR) is defined as the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing. The rate at which your body uses energy to breath and stay warm is an example of your basal metabolic rate
What is the Significance of BMR?
The Important Role of Metabolism in Weight Loss. Metabolism (or themetabolic rate) is the amount of calories your body uses to fuel all vital functions (breathing, blood pressure, and brain activity). These calories are obtained from macronutrients (carbohydrates, fat and protein) in the foods you eat.
Formula for Calculation of BMR .
BMR calculation for men (metric)BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )
BMR calculation for women (imperial)BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years )
How does it help you reduce weight?
Food processing (thermogenesis).
Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for 100 to 800 of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.
What Controls BMR ?
Thyroid hormones control metabolism, growth, body temperature, muscle strength, appetite, and the health of your heart, brain, kidneys, and reproductive system. Thyroid cells are the only cells in the body that absorb iodine. The thyroid uses iodine to create the T4 (thyroxine) and T3 (triiodothyronine) hormones
Metabolism Boosting Food .
Protein and fiber are two of the building blocks of boosting your metabolism, so beans, rich in both, are a good choice.
Hot Peppers. Jalapeno, habanero, cayenne and other forms of spicy peppers directly boost metabolism and circulation.
Whole Grains
Oatmeal and Brown Rice.