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Metabolism and Your Metabolic Rate

Body Weight = Caloric Input - Caloric Output

If the caloric input is less than your caloric output, body weight is decreased.

If the caloric input is greater than your caloric output, body weight is increased.

Caloric Input = The Amount Of Food You Consume

Weight Loss, Weight Control, Weight Management

Caloric Output = Basal Metabolic Rate (BMR) + Dietary Induced Thermogenesis (DIT) + Daily Activities (DA)

Your Basal Metabolic Rate (BMR)

Your basal metabolic rate is the metabolic rate of each cell in your body. This is about 70% of your caloric output. The more active the cell, the more energy it needs for the activity, which is almost solely from stored fat.  Therefore, to lose weight, you need to increase your metabolism.  This is best accomplished by increasing your daily activities and exercise.  Certain supplements, herbs also help to raise the metabolism.

Your Dietary Induced Thermogenesis (DIT)

The dietary induced thermogenesis is the amount of energy needed for proper digestion.  Your DIT is about 5 - 10% of your caloric output.

Your Daily Activities (DA)

Your daily activities include activities you do that day, i.e. sleeping, sitting, standing, cleaning house.  Daily activities also include exercise, which include cardiovascular training, muscle training, stretching. Your DA is no more than 25% of your caloric output.

Therefore, the higher your exercise and your daily activities, the higher your BMR. Exercise is a very important component of your daily activities and should be included 3 - 5 days per week.

That is an approximate calorie difference of 2500 for the man and 1500 for the woman!

THEREFORE, THE BEST WAY TO EFFECTIVELY LOSE WEIGHT FOR LONG PERIODS OF TIME IS TO DO THE FOLLOWING:

1. DECREASE YOUR CALORIC INTAKE FOCUSED ON FAT CALORIE REDUCTION
2. INCREASE YOUR DAILY ACTIVITIES
3. INCREASE YOUR EXERCISE
4. DECREASE YOUR CALORIC INTAKE

U.S. Dietary Goals

• Increase the consumption of complex carbohydrates and “naturally occurring” sugars from about 28 % of energy intake to about 48 % of energy intake.
• Reduce the consumption of refined and processed sugars by about 45% to account for about 10 % of total energy intake.
• Reduce saturated fat consumption to account for about 10% of total energy intake; and balance that with polyunsaturated and monounsaturated fats, which should account for about 10% of energy intake each.
• Reduce cholesterol consumption to about 300 mg a day
• Limit the intake of sodium by reducing the intake of salt to about 5 grams a day.
• Increase consumption of fruits and vegetables and whole grains.
• Decrease consumption of refined and other processed sugars and foods high in such sugars.
• Decrease consumption of foods high in total fat and partially replace saturated fats, whether obtained from animal or vegetable sources, with polyunsaturated fats.
• Decrease consumption of animal fat and choose meats, poultry, and fish that will reduce saturated fat intake.
• Except for young children, substitute low fat and nonfat milk for whole milk and low fat dairy products for high fat dairy products.
• Decrease consumption of butterfat, eggs, and other cholesterol sources.  Some consideration should be given to easing the cholesterol goal for pre menopausal women, young children, and the elderly to obtain the nutritional benefits of eggs in the diet.
• Decrease consumption of salt and foods high in salt content.

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