What factor decreases basal metabolic rate

Published on June 12, 2015

How we eat can have a lasting impact on our metabolism

To stay alive and functioning, your body has to carry out millions of chemical processes, which are collectively known as your metabolism.

Your metabolism can play a role in weight gain by influencing the amount of energy your body needs at any given point. Excess energy is then stored as fat.

Don’t be too quick to blame a ‘slow metabolism’ for weight gain as better food choices and exercise have the biggest impact.

The biggest component of your metabolism, (50-80%) of the energy used, is your basal metabolic rate (BMR), which is the energy your body burns just to maintain functioning at rest.

Here are ten factors that affect BMR and metabolism:

1. Muscle mass. The amount of muscle tissue on your body. Muscle requires more energy to function than fat. So the more muscle tissue you carry, the more energy your body needs just to exist. (Resistance or strength training is most effective for building and maintaining mass.)

2. Age. As you get older, your metabolic rate generally slows. This is because of a loss of muscle tissue and changes to hormonal and neurological processes. During development children go through periods of growth with extreme rates of metabolism.

3. Body size. Those with bigger bodies have a larger BMR because they have larger organs and fluid volume to maintain.

4. Gender. Men generally have faster metabolisms than women.

5. Genetics. Some families have faster BMR than others with some genetic disorders also affecting metabolism.

6. Physical activity. Exercise increases muscle mass and powers up your metabolic engines burning kilojoules at a faster rate, even when at rest.

7. Hormonal factors. Hormonal imbalances such as hypo & hyperthyroidism can affect your metabolism.

8. Environmental factors. Environmental changes such as increased heat or cold forces the body to work harder to maintain its normal temperature and increases BMR.

9. Drugs. Caffeine and nicotine can increase your BMR whilst medications such as antidepressants and steroids increase weight gain regardless of what you eat.

10. Diet. Food changes your metabolism. What and how you eat has a big influence on your BMR.

This list shows us that some things you can change to alter your BMR and some things you can’t. The good news is that you can do plenty to alter the balance.

Chiropractic principles tell us that working to create a body that works well without interference will powerfully affect health. The food, exercise and activity choices that we make can also increase BMR and reduce interference to the nervous system allowing your body to thrive. A win-win situation.

1. Muscle Mass

As you increase muscle mass, your body uses up more energy to maintain its basic everyday functions, giving your BMR a well-deserved boost. So, while cardio torches calories today, strength training may also be important for enhancing your metabolism and achieving long-term success.

2. Your Age

Those pizza-noshing, beer-guzzling habits of your youth don’t fly in your thirties and beyond. This is due in part to the natural loss of lean muscle and decrease in energy expenditure that occurs as people age. As you get older, you’ll need to compensate for your slowing metabolism by eating healthier and working out harder.

3. How Many Calories You Consume

To lose weight, you need to burn more calories than you consume. However, when you don’t fuel your body with enough calories, it slows down your BMR to ensure it is storing whatever it can. To maintain a stable metabolism, aim for a balanced diet and consistent, sensible caloric intake.

4. Your State Of Mind

People who are stressed or sleep-deprived may be likely to produce more of the hormone cortisol. Individuals under stress may also be less likely to make healthy food choices. Aim to get 7-8 hours of quality sleep every night and de-stress with a relaxing activity like outdoor yoga to help stabilize your metabolism.

5. Your Genetics

Just as you are born with your mom’s skinny calves or your dad’s dimples, you also come into the world with your own unique BMR that is at least somewhat hereditary. Regular exercise, a balanced diet and healthy sleeping patterns can all help your metabolism be the best it can be.

6. Your Gender

Men have higher BMRs than women, regardless of age. This is because women and men have different body compositions, and men naturally have more muscle mass and less fat.

7. Body Composition

Your body’s composition of lean muscle and fat (referred to as Lean Body Mass) is a key indicator of its ability to maintain a high BMR in the long-term. Someone with higher LBM will naturally burn more calories and enjoy a higher BMR than someone at the same weight with a higher percentage of fat.

8. Your Activity Level

The more physically active you are, the more calories you burn throughout the day. Increasing the amount of exercise and activity you get in daily can give your metabolism the assistance it needs to help support your weight loss goals.

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