Boost Your Resting / Basal Metabolic Rate - Body Size

Metabolic Rate is the rate by which you use energy through the chemical breakdown of "burning calories". But, you not only expend calories during work or exercise hours; you also burn calories at sleep just to keep our cells alive. This is referring to as the resting or basal metabolic rate. This rate is one of the most important factors to lose weight even while sleeping.

In fact, you burn more during your "resting hours" than you do during periods of exercise! As an illustration, playing tennis or basketball for one hour will burn around 600 or so calories while one hour of rest may burn only 90 or so. But you probably won't play one hour worth of basketball more than 7 times a week (worth 4200 cals); while you will burn calories 24 hours 7 days with your basal metabolic rate (worth 15120 cals). It is not that workout is useless; it is the significance of the resting metabolic rate in determining your caloric balances.

Use this Omron Full Body Sensor Body Fat and Body Composition Monitor to find out your basal metabolic rate.

A balance caloric level is the whole point in maintaining an ideal body weight. The basic rule is simple: calories in = calories out. The number of calories consumed should approximate the number of calories burned in order to control weight. For weight loss purpose calories used should exceed calories consumed (calories out > calories in). The basic point here is to intake less calories while increasing the use of calories (healthily). We'll focus on the expenditure of calories as a tool of weight control and weight loss in this article.

The manipulation of resting metabolic rate is one of the most powerful tools in regard to weight loss. This rate does vary from person to person and even within a person from time to time. Factors that affect metabolic rate include:
  • Body size and age
  • The physical condition of the individual - how efficient is your body in utilizing oxygen during the chemical breakdown of sugar molecules ('metabolism' process). The more efficient your body in utilizing oxygen the greater your resting metabolic rate and the more calories you'll burn 24/7, 365 days a year even at sleep.

Of course, bear in mind that the increase in caloric expenditure cannot be offset by an increase in food consumption. In other word, you should control or count your daily calories intake as well.

A combination of sufficient basal metabolic rates, healthy dieting and proper exercise routine is best and healthiest technique in losing weight you will ever come across!

So, how to have that sufficient resting metabolic rate? Or in other words, how one can boost his/her resting or basal metabolic rate to lose weight?

Well, the most effective way to boost basal metabolic rate in order to lose weight is through aerobic conditioning or cardio exercise. Exercise at a sufficient intensity to reach about 80% of your "maximum heart rate". To define maximum heart rate, take your age - 220 = Maximum Heart Rate. Now find 80% of your Maximum. This defines your Target Heart Rate.

But, use your common sense when practicing this since every individual have his or her own unique state of health. Here are some basic guidelines:
  • A very overweight or over forty person should not push too hard on this.
  • A much older individual might consult their physician before trying a strenuous program like this.
  • Even those younger people in good shape should work up to this over a few weeks time.

More on how to boost metabolic rate naturally

Whether you choose walking, running, playing basket ball, or other form of exercises, you should start it slowly by targeting a moderate heart rate of about 60% in the first two weeks. Start your workout with a warm-up of about 5 minutes to prevent injury. Then, get your heart rate up to your target rate; hold it in that range for 20 to 30 minutes. Begin at lower levels and build over several weeks toward the 60-minute range, Do this initially at three times a week, build to four then to five if possible.

Over the period of several weeks your basal metabolic rate will increase and you’ll be more energetic throughout the day. This can be a very powerful tool in weight control! Again, watch the caloric intake as well! Eat healthy, but keep the calories down. Before long you will notice the benefits on the bathroom scale! Weight will come down as body fat is reduced. Even, you'll start to lose weight while sleeping. And more importantly, your general state of health and well-being will be significantly enhanced! All this will be achieved from the boost in your basal metabolic rate.

Moreover, you won't get stress easily now which is a good thing. Since stress may stop you from losing weight especially around your middle. This is because your body response to stress by secreting more cortisol hormone. High levels of cortisol can lead to an increase of abdominal fat.

High levels of cortisol also decrease your bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down your metabolic rate, and it can also increase your blood pressure along with other problems.

In fact, it has been found that those that produce more cortisol will actually eat more food as well, in particular carbohydrates. This is also mean more weight gain.

Finally, the key point of losing weight through a boost in basal metabolic rate here is to live a healthy life by changing your eating habits to a healthier diet, exercising properly, and getting enough sleep. This not only will add up in time to real and permanent weight loss from a higher resting metabolic rate but you'll also have a free of stress and more abundant life.