A higher basal metabolic rate (BMR) means that a person burns more energy even with the same activity level, making it less likely that they will gain weight.
BMR refers to the energy our bodies need to maintain essential life functions while at rest, without any movement. To sustain life, our bodies must perform crucial activities such as breathing and regulating body temperature, and the energy used for these activities constitutes the BMR.
BMR makes up the majority of the energy we use each day. A 2015 study from the University of Naples, titled “Role of Orexin System in Obesity,” found that if total daily energy expenditure is 100%, BMR accounts for 70%. In contrast, energy used through physical activity and daily tasks only makes up about 20%. This is why individuals with a higher BMR burn more energy during the same activities, making it easier to avoid weight gain and lose weight more quickly.
So, how can we increase our BMR? Genetics, gender, age, height, race, and weight largely determine our BMR. As a result, someone with a naturally low BMR may find it challenging to increase it by more than 50%. However, raising it slightly from the baseline level by about 10 to 20% is possible.
One effective method to boost BMR is by getting enough sleep. Lack of sleep can slow down metabolism, leading to a lower BMR. A 2010 study from Brody Medical School found that our metabolism slows by about 15% when we sleep. However, if we don’t get enough sleep, our metabolism remains sluggish during waking hours, negatively impacting our overall metabolism. Since we spend more time awake than sleep, insufficient sleep ultimately slows down our overall metabolism more than if we had rested adequately.
Another way to increase BMR is by building muscle. One kilogram of muscle burns 13 calories daily just by existing, even without physical activity. This means that people with a higher muscle mass burn more calories at rest than those with less muscle. Regular strength training is crucial to increasing muscle mass and enhancing calorie burn.
Lastly, consuming adequate protein is essential. Protein is vital for building muscle and can elevate BMR through its intake alone. A 2005 study from the University of Washington found that sufficient protein consumption can increase BMR by up to 30%. Also, reducing carbohydrate intake may further aid in weight loss.
Another key recommendation is to consume probiotics. These beneficial bacteria in our gut play a significant role in how our bodies absorb, use, and store energy, which affects overall energy balance. A 2013 study from the University of Washington concluded that maintaining a regular intake of probiotics can have a positive impact on BMR.
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