Metabolism

by Vera
(Saskatchewan)

If I understand correctly, then my BMR and TEF (thermic effect of food) added together represent the number of calories my body burns automatically and the extra exercise burns off more. Is this correct? Can I use these numbers as a controlling count to regulate my weight loss?


My Answer

Yes, that's right.

I want to take this opportunity to talk a bit more on the basal metabolic rate (BMR) though.

This is the calories you burn at a rest state and also while you're carrying on your daily normal bodily functions and daily activities (such as breathing, studying, sweating, sleeping, showering, watering plants.....).

In general, a male has a higher BMR than a female.

One thing about BMR - you can boost it by growing more lean muscle mass in your body.

This is because lean muscle mass is metabolically active, i.e. it helps you burn off calories while you're at rest (and while you're not exercising).

It also burns off more calories because lean muscle mass burns off fat 3 times faster.

Hence, the more lean muscle mass you build into your body, the higher your BMR.

1 additional lb of lean muscle mass you pack into your body, you may get to burn off an extra of 30-50 calories per day. That's an extra of 210-350 calories per week, without any extra effort on your part.....

How to increase lean muscle mass then?

Do weights. Either using your own body weight, or using weights like dumbbells or objects that provide good resistance.

That's the most practical way to help you grow lean muscle mass.

I've a whole body routine that focuses on using your own body weight as well as dumbbells for building up lean muscle mass in all major muscle groups: arms, thighs, legs, hips, shoulders, abs, back, chest and butts.

You might want to try it out.

And yes, you can use these numbers to plan your weight loss goals.