The fluctuation of the number of calories you burn a day is the main reason why you lose weight and gain weight during your lifetime. But where do all these calories go every day? To answer this question we need to know that there are 3 factors which increase your calorie burn:
Where Do Your Calories Go?
1. Resting Metabolic Rate (RMR)
Your body burns up to 75% of all the calories to just run essential functions that keeps you alive. Since it makes up that much of the total calories you burn, increasing your RMR would significantly speed up your weight loss process. But since metabolism is largely under genetic control, there are a few things you can do about it to increase your calorie burn. Here are some:
- increasing muscle mass will increase metabolism;
- exercise + healthy diet;
- avoid starvation diets because these will slow down your metabolism and your weight loss process will failure.
2. Thermic Effect of Food
About 10% of the calories burnt are used to digest and absorb the food. The overall impact of the things you can do about the thermic effect of food to increase calorie burn is pretty small, but you can try to:
- eat frequent, small meals;
- eat chili peppers;
- eat high protein foods;
- drink stimulant beverages like coffee or green tea;
- drink ice-water.
3. Physical Activity
Your daily activities burn up to 30% (even 40% if you’re really active) of all the calories. These activities include walking, exercise, biking, cleaning, even blinking your eyes. The calories burnt from physical activity is something you can really improve.
Exercise increases the number of calories burnt in 3 ways:
1. The calories burnt during exercise which is most important.
3. Exercise builds muscle, which increases metabolism (BMR) creating a body that burns more calories all day long.
These last two factors can increase the total number of calories your body burns by an extra 100 calories. That’s an extra 100 calories in addition to the calories burnt during exercise itself.
Now that you know where do the calories go, what are you gonna do to improve your health and increase your physical activity?
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