Vegetarian Diet Info
Metabolic Rate, Weight Loss & Metabolism
Information on Basal Metabolic Rate, Metabolism, Metabolic Rate, Calories & Weight Control

Vegetarian Healthy Diet Program
Calories, Metabolism & Weight Control - More Information
Calorie Needs - Calories & Weight Gain/Loss - Overweight & Obesity - Obesity & Vegetarian Diet - Body Mass Index
Healthy Weight - Body Fat Percentage - Body Fat Distribution - Weight Related Risks - Obesity Health Risks

Metabolism - What is it?

Definition of Metabolism

In very simple terms, your metabolism is the rate at which your body operates as it performs it's bodily functions. It creates some things (like heat, muscle, proteins, RNA, hair, nails, enzymes, storage fat, bones) and it breaks down others (like food, fat for storage, etc.). Both these metabolic processses occur simultaneously, every moment. The fuel for all the chemical reactions required in these processes, is food.

Metabolism and Genes

Metabolism is basically a genetic inheritance. You may have a faster metabolism than normal, for a person of your size, or a slower one. In this connection, the words "metabolism" and "metabolic rate" are often used interchangeably. Point is, although you can alter your metabolism somewhat, you can't change your basic metabolic predisposition.

How Metabolism/Metabolic Rate Affects Weight

Your metabolism affects weight (maintenance, weight loss and weight gain), because it determines how many calories you need.

• If you have a slower metabolism (meaning you burn calories more slowly) your body needs fewer calories. So you may find it more difficult to maintain or lose weight on an average calorie-controlled weight loss diet. In such a case, you may have to increase your level of physical activity, as this is the only effective way to raise your metabolism/metabolic rate.
• If you have a faster metabolism (meaning you burn calories more quickly) your body needs more calories. So you may find it easier to maintain or lose weight on an average calorie-controlled weight loss diet.

What Determines Metabolism/Metabolic Rate

In a nutshell, three main factors govern your overall metabolic rate and thus the amount of energy (calories) you need to sustain your body weight.

1. Basal Metabolic Rate (BMR)

Sometimes referred to as Resting Metabolic Rate (RMR), BMR is the number of calories you burn at rest, when sleeping or simply sitting in a chair. This accounts for about 60 percent of all energy (calories) used.

In turn, BMR is determined by a comination of genetic and environmental factors, including:

• Genetics. Some people are born with faster metabolisms; some with slower metabolisms.
• Gender. Because men have a greater muscle mass and a lower body fat percentage, they generally have a higher basal metabolic rate.
• Age. BMR is greater in childhood than in adulthood. After 20 years, it drops about 2 per cent, per decade.
• Weight.The more you weigh the higher your BMR will be. For example, the metabolic rate of very overweight women is 25% higher than that of thin women.
• Body Surface Area. This is a reflection of your height and weight. The greater your Body Surface Area factor, the higher your BMR.
• Body Fat Percentage. People with a higher body fat percentage, have a lower BMR than those with a lower body fat percentage.
• Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30 percent.
• Body Temperature/Health. For every increase of 0.5C in internal temperature of the body, the BMR increases by about 7 percent.
• Glands. Thyroxin (produced by the thyroid gland) is a key BMR-regulator which speeds up the metabolic activity of the body.
• Exercise. Physical exercise not only influences body weight by burning calories, it also helps raise your BMR by building extra muscle. So you burn more calories even when sleeping.
  

2. Additional Physical Activity

This accounts for about 30 percent of all energy (calories) used by the body.

3. Dietary Thermogenesis

Caused by the "thermic effect of food", dietary thermogenesis is the energy (calories) required to digest and process the food you eat. It accounts for about 10 percent of energy needs.

Vegetarian Healthy Diet Program