Metabolic rate can be measured as the amount of heat your body produces in the energy generation process
Food is counted in kcal which is stored energy and when broken down by the body in an oxidation process then heat is produced as a by product. This released heat energy is also measured in kcals.
Basal metabolic rate is a measure of how much energy the body consumes at complete rest and this can differ between individuals. Basal metabolic rate is increased by activity, lifestyle and exercise factors.
To maintain a good lean mass and energy levels in the body it is important to keep your metabolism at a contant working level. It is not efficient to have high levels and low levels in your metabolic cycle. Maintaining a good stimulation to your metabolism over a 24 hour period will enable your body to convert energy efficiently, maintain a good blood sugar level, and promote the best conditions for fat burning.
Metabolic rate is stimulated by the food that we eat and the activities that we perform. It ios a common belief that if calorie consumption is reduced then more fat burning will take place. However if calorie intake is significantly reduced this actually slows our metabolic rate down as there is less food to metabolise , resulting in a lower level of fat burning. In periods of significant calories intake reduction the body will deplete carbs and break down muscle for energy . This often results in weight loss due to dehydration as carb depletion and muscle wasting causes fluid loss.
The types of food that we eat also play a part in maintaining a good metabolic rate. Carbohydrates and fats are easier to digest than proteins. Proteins take longer to break down and therefore raise the metabolic rate higher than other food groups. Complex carbohydrates such as wholemeal grains also have a similar effect. A good daily eating plan should therefore include a good balance of both proteins and complex carbohydrates.
How often we eat is anotehr important factor to consider. If we eat smaller meals more often then our metabolic rate is in a constant state of activity. If there are large time gaps between our food intakes then the metabolic rate slows in these time gaps, and then increases again when food is taken in. In short if you want to keep your fire burning then add fuel at regular intervals.
EXERCISE:- Exercise stimulates your metabolism to provide the bodies need for energy. Aerobic exercise performed at high intensity for short periods then lower intensity for longer a period repeated in cycles is a great way to kick your metabolic system into high gear. This is know as HIIT training. High Intensity Interval Training and can also be done with dumbbell or kettlebells .
EAT ENOUGH:- Dropping your daily calorie intake too low causes the body to slow down your metabolic rate in order to conserve energy.
EAT OFETN :- Food stimulates metabolic rate, so taking in your daily calories with more smaller meals rather than a few large ones helps to keep your metabolic rate higher.
EAT PROTEIN WITH MOST MEALS:- Protein tends to stimulate your metabolic rate high than carbohydrates and fats. So eating protein with most of your meals is a good way to stimulate more fat loss.
PROTECT YOUR LEAN MASS:- The more muscle you have the more calories that you expend. Dieting away muscle of burning it off with over training, such as excessive aerobic activity, decreases your metabolic rate. This makes dieting harder and gaining weigth after your diet has finished that much easier.