are used for this . People who want to lose weight usually aim for a higher basal metabolic rate ( BMR ).
2 . Physical movement : this can range from a simple moving of your fingers to strenuous exercise . Usually 25 percent of the calories you consume are for this purpose .
3 . Thermic effect of food : this indicates the digestion and processing of the food you take in . Depending on the type of nutrient you consume , approximately 10 % of the calories of the food you eat are burned through this . As you will see , the digestion of certain foods will require much more calorie expenditure than others . Protein takes a lot of calories to digest while carbohydrates take far less .
Thus , taking all this into account , here is our metabolism formula :
Calories From Food = Calories Expended From Basal Metabolism ( 60-70 %) + Calories Expended By Physical Movement ( 25 %) + Calories Expended Digesting Food ( 10 %)
What Affects Metabolism ?
Your metabolic rate , or how fast or slow your metabolism works , is influenced by a number of factors :
• Genetics : yes , metabolic rate is also inherited . Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once .
• Age : the younger you are , the faster your metabolism is . Metabolism slows down as you age . Women ’ s metabolic rate starts falling at the age of 30 ; for men , decline starts later at the age of 40 .
•Gender : men have a faster metabolic rate — usually 10-15 percent faster — than women because their bodies have a larger muscle mass . Muscle plays a key role in a fast metabolism , as will be discussed in exercise portion of The 3 Week Diet .
• Amount of lean body mass : as already mentioned above , more muscle = faster metabolism .
• Diet : some foods will help you , some will only harm you . While timing is not everything , meal frequency greatly affects your metabolism .
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