If you want to increase your basal metabolic rate, there are some interesting tips you should bear in mind. In this article, I'll answer the most important questions about the basal metabolic rate and what you really need to know about it!
You've tried a lot, but the pounds just won't come off? From strict diets and a complete change of diet to giving up fattening foods such as burgers and co.
The tea diet, the cabbage diet and the Potato diet - you know them all.
But nothing helped. 😥
Then it's time to get to grips with the basal metabolic rate (BMR).
Good to know: If you want to lose weight, you should make sure that your daily basal metabolic rate is covered. Otherwise your metabolism will become sluggish because it falls into starvation mode. The result: yo-yo effect and rapid muscle loss.
To prevent this from happening to you, I would like to show you today how you can Increase basal metabolic rate and what this has to do with losing weight.
Table of contents
What is the basal metabolic rate?
The normal functions of the body, such as maintaining basic functions, require a certain amount of energy. Amount of energy. Even if you could no longer move at all because you are confined to bed, for example, your body would still need energy, for example for the brain, digestion or breathing. The body needs this amount of energy to keep vital processes running.
Or in other words: The basal metabolic rate gives the Calorie amount which the body needs in the "dormant state".
The basal metabolic rate is also known as the basal metabolic rate (BMR).
The actual Energy consumption of the body is of course much higher, since every Activity calories consumed. Even simple walking consumes more energy than resting. The average calorie consumption is made up of the basal metabolic rate and the daily calorie expenditure (Power conversion) together.
The power metabolism is determined by our Activity level determined. It is increased by more movement.
It goes without saying that you burn more calories when you work hard physically than when you do a sedentary job in the office.
Important to be able to determine the basal metabolic rate are:
- the size,
- the weight and
- age.
However, muscle mass is also very decisive for this.
Is there a basal metabolic rate formula?
Most basal metabolic rate calculators on the Internet are inaccurate. Why? Because they work with the outdated Harris Benedict formula. The basal metabolic rate formula is almost 100 years old and calculates values that are too high.
This is also because people previously all had a higher basal metabolic rate. No wonder: Most of them were much more physically active than they are today. There were hardly any jobs where you sat for hours on end.
The best way to determine the basal metabolic rate is to use the Mifflin St. Jeor Formula calculate. The basal metabolic rate is calculated as follows:
Man s = +5
Woman s = -161
The calculated value indicates how many calories your body needs to function at rest. Based on your height, weight and age.
Example for Lena:
Lena is 30 years old, 1.68 m tall and weighs 68 kg.
Lena's basal metabolic rate:
(10 x 68) + (6.25 x 168) - (5 x 30) - 161
GU = (680) + (1050) – (150) – 161 = 1419 kcal/24 h
Lena has a basal metabolic rate of 1419 kcal in 24 hours.
What are the benefits of increasing your basal metabolic rate?
A higher Basal metabolic rate has many advantages - not only for athletes. The higher it is, the lower is the probability that you Fat accumulates.
If you are on a diet, it is crucial that you keep your Basic metabolism supported. It absolutely must be high if you slimming want. So during the diet phase, in addition to a calorie deficit, it is also important to keep your metabolism as high as possible.
Do you want Build musclesthe basal metabolic rate is also crucial. As an athlete, you need a certain number of calories in order to build muscle. This Calorie surplus leads to more Force and thus to a greater incentive for the Muscle building. A "drowsy" metabolism means that you don't have enough energy; your strength and therefore muscle growth decrease.
The fewer muscle-building stimuli there are, the less lean muscle mass is built up. In contrast to fatty tissue, active muscle tissue is extremely metabolically active and therefore also burns fat.
In other words, if you have a lot of muscle, you burn more calories and put on fat less quickly.
Is there a difference in women and men?
Normally, the basal metabolic rate of men is around 10 percent higher than that of women. Why is that? Men usually possess more Muscle mass and less fatty tissue than women. It can therefore be concluded that the increase in muscle mass also increases the basal metabolic rate. 👈
However, the basal metabolic rate can also be influenced by hormonal balance, fever, medication or climate.
Is there a connection between calorie requirements and basal metabolic rate?
Yes, there is a connection between calorie requirement and basal metabolic rate. The basal metabolic rate indicates how high the calorie requirement of the body is in the "resting state".
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How to increase the basal metabolic rate?
If you want to increase your basal metabolic rate, there are various options. One possibility is that you can basal metabolic rate also increase various Food can use. The other option is Sports. In our tips we explain how you can increase your basal metabolic rate.
Let's look at how you can rev up your basal metabolic rate and thus boost fat metabolism.
1. strength training
Super to increase your fat metabolism is the Strength training. Muscles are active body mass and a turbo for the metabolism.
Just 1 kilogram of muscle mass causes the basal metabolic rate to shoot up. And that by up to 100 calories a day. If you are physically active, the energy burned by the muscles increases again.
For example, after a strenuous workout, your basal metabolic rate increases for up to four days. This is the so-called Afterburn effect.
A regular strength training is on the one hand good because of the afterburn effect, but on the other hand it is also great because you have an increase in muscle mass. Then, of course, you also have a higher energy requirement.
2. regular meals
Diet is a very important adjusting screw if you want to boost a metabolism.
A good tip for a good metabolism is to, Several small meals a day to eat. These keep the metabolism at a higher level than few but sumptuous meals.
Skipping meals for longer periods of time lowers your metabolism so it's ready for supply shortages. But it also increases the likelihood of storing supplied energy as body fat.
Never choose a calorie deficit that is too large, otherwise the metabolism will automatically slow down. You should eat a protein-rich diet, both during the diet phase and during muscle building. It is also important that all micro and macro nutrients are available in sufficient quantities. Magnesium is an important mineral as it is involved in over 300 metabolic processes. It is similar for other macro- and micronutrients.
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3. sharpness
Super for your fat burning it is also spicy food to eat. These include chilies in particular. If you start to sweat, this is a sign of increased metabolic processes. There are a few really great Foods that stimulate the metabolism!
But beware: the effect is not particularly great and, of course, the spicy foods are not particularly friendly to the stomach.
4. sauna
A hot tip for a great metabolism is a regular sauna session. Taking a sauna promotes regeneration and increases metabolism. You can also increase your oxygen intake.
When you take a sauna, you expose yourself to extreme conditions. The skin begins to sweat profusely when you take a sauna. However, the inside of your body only warms up by 1-2 degrees. Of course, the increase in body temperature during saunas is deliberate, but it also accelerates the metabolism.
5. hot drinks in the morning and cold drinks throughout the day.
A good tip to increase basal metabolic rate is to drink a warm glass of water or a unsweetened hot tea in the morning. Immediately after getting up, these drinks boost the fat metabolism. If you like, you can add a little fresh lemon juice to the glass.
Then, if you eat cold foods and drinks throughout the day, such as water with lots of ice cubes, or even Ice cube sucks, it can increase your metabolism.
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6. drink water
Metabolism can be boosted and stimulated if you keep your body hydrated.
Good hydration is also important for performance. There are no upper limits when it comes to drinking - the guideline is 1 liter of water per 25 kg of body weight. Here you get tips for drinking water.
7. alternating showers
By getting used to the alternating showers, the body uses energy. This boosts metabolism and also helps you with low blood pressure.
The muscles expand in warm water and contract in cold water. This leads to faster recovery. It's best to take a very warm shower first. The warmer the better. But don't burn yourself! The same goes for cold water - the cooler, the better. Start always with warm water and finish the shower with cold water. As the interval duration, you can take one minute.
8. sleep
It's no secret that people who don't like to sleep or sleep very little tend to be overweight. People who sleep more, remain at the same calorie intake slim. So going to bed early also helps to counteract the excess weight.
If you do not get enough sleept, it affects your hormone levels, your recovery, your stress levels and, above all, your fitness performance. The bottom line is that everything goes much better when you get enough rest, and that everything can get out of hand pretty quickly if you don't get enough sleep.
9. endurance training
Endurance training, unlike strength training, does not have the same potential to increase basal metabolic rate.
If you spend an hour at 65 % of the maximum Heart rate you only consume about 300 to 400 calories. So you would have to do 3 hours of endurance training a week to compensate for a heartier meal.
The afterburn effect is also not as high with endurance training as with strength training.
10. omega 3 fatty acids
As we all know Omega 3 fatty acids important for many things. But especially for the Metabolism. The intake of omega 3 fatty acids activates genes that are responsible for burning fat. These increase the basal metabolic rate by a few calories.
Omega 3 fatty acids are found mainly in fish, seafood, walnuts, canola, Flaxseed*soy, walnut oil, soybean oil and linseed oil.
Rapeseed oil has gained popularity in recent years and is very suitable for use in the kitchen. The great thing about it is that you can also use rapeseed oil for frying. It is also probably the most neutral tasting oil among the omega 3 oils. So go ahead, use oil with omega 3 fatty acids from now on.
11. daily activities
If you increase your physical activity in everyday life, you can also increase your basal metabolic rate. If you are active on a regular basis, you will also increase your metabolism permanently.
Activities that you can increase in your everyday life are, for example, avoiding elevators, doing household chores within a certain time or practicing sports hobbies. You can also Accomplishments at Foot or with the Wheel make
Try this:
- Do as many errands as possible on foot. Use the free time to go for a walk or a short bike ride.
- Forgo elevators and escalators completely. Think of it this way: every step you take on the stairs is a mini-workout and boosts your metabolism.
- Housework, especially if you do it with enthusiasm, consumes a huge amount of energy. You can have a little race against yourself and get everything done as quickly as possible. With loud music, it becomes much more fun.
- Find a sporting hobby. Ask a friend to accompany you; it's easier when there are two of you.
What are the most common causes of a low basal metabolic rate?
A low BMR can have many causes. The most common include:
- Low muscle mass: Muscle tissue consumes more energy than fat tissue. People with low muscle mass often have a lower basal metabolic rate.
- AgeMuscle mass often decreases with age, which can reduce the basal metabolic rate.
- GenderWomen generally have a lower basal metabolic rate than men, as they tend to have less muscle mass and more body fat.
- GeneticsGenetic predisposition can have an influence on the basal metabolic rate. Some people naturally have a faster metabolism than others.
- Hormonal ChangesHormonal changes, such as those that occur during the menopause, can affect the basal metabolic rate.
- MalnutritionA prolonged period of calorie deprivation or a very low calorie intake can lower the basal metabolic rate as the body goes into energy-saving mode.
- Disease or InjuryIllnesses or injuries can temporarily reduce the basal metabolic rate, as the body needs energy for recovery.
- MedicationSome medications can slow down the metabolism and reduce the basal metabolic rate.
- Diets and excessive StarvationThe body adapts to very low calorie intakes by lowering the basal metabolic rate in order to conserve energy.
- InactivityA sedentary lifestyle and a lack of physical activity can reduce the basal metabolic rate.
FAQ: The most frequently asked questions about the basal metabolic rate
What happens if I fall below the basal metabolic rate?
If the basal metabolic rate falls below this level, the metabolism also slows down at the same time and this in turn ensures that the basal metabolic rate drops even further.
The body now begins to break down muscles, even the heart muscle can be reduced in size! As the muscles break down, the ability to break down fat decreases. A vicious circle! 👹
The consequence of a lower basal metabolic rate is that you gain weight much faster after the diet than before. This means that you can often be even fatter after your diet. You probably know this as the Term Jojo effect.
What influence do diets have on the basal metabolic rate?
Diets are primarily about cutting calories. This can make perfect sense. Especially if the calories you consume come from chips, burgers and ready meals.
However, some diets mean too well. They tell everyone to consume the same amount of food or just a little. This has a completely different effect on me than it does on you.
Many women therefore fall below their basal metabolic rate when losing weight. This is a dead end. Because if we eat too little, the basal metabolic rate is further reduced. Everything comes to a standstill. It's really bad with zero diets!
But what now? First of all, we need to boost our basal metabolic rate and only then lose weight naturally.
What is the difference between metabolic rate and basal metabolic rate?
The basal metabolic rate is the amount of energy (calories) your body needs to function at rest. Imagine lying in bed all day and sleeping - even then your body needs energy to maintain vital functions such as breathing, heartbeat and the work of your organs. The basal metabolic rate is the amount of energy you need to stay alive, so to speak.
Metabolic rate refers to your body's total energy expenditure, including all the activities and movements you perform throughout the day. This includes physical activities such as exercise, walking or dancing as well as the energy required to digest your food.
In simple terms, the basal metabolic rate is the energy you burn at rest, while the metabolic rate is the total amount of energy you need throughout the day - including all activities.
Our tip
If you want to increase your basal metabolic rate, you have two major levers: exercise and diet. It won't help much if you go here today and implement all 11 tips at once. Baby Steps!
Try out the tips that appeal to you the most. This will make it easier for you to be consistent. It's best to choose 5 and keep changing them. Expand them slowly and, above all, get plenty of exercise - in whatever form.
I wish you all the best and good perseverance! You can do it! 💪😊
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