THE BEST OF NUTRITIONAL WELLNESS

Basal Metabolic Rate (BMR): measured at rest, reclining, 12 to 18 hours after a meal, and reflects the amount of energy the body uses for basic functions such as breathing, thinking, pumping blood and oxygen throughout the body.

Metabolic Rate: the speed at which the body burns calories at any given time, or how quickly energy is expended. It is measured in calories per minute and accounts for up to 75% of the total number of calories burned during the day.

An individual could potentially burn 60 to 75 calories per hour, or about 1,440 to 1,800 calories per day just by sitting.

The speed of metabolic energy depends on 3 factors:

Body Composition: The more lean mass, the faster the metabolism (muscle burns fat)

Thermogenesis: Digesting, transporting and storing food

Physical Activity: any activity one engages in burns calories above BMR

Can you change your "Fat-Burning" Chemistry?

Factors fanning the fat flame include:

Age: approx. age 30 metabolism decreases, lean mass decreases, sedentary living

Genetics: You can’t choose your parents

Hormones: Thyroid gland effects small percentage of population

Gender: men have more "fat free" tissue, women are built for fat storage

Diet: manipulate types of food, not amounts

Activity: strength training increases BMR

3 Body types:

1. Ectomorph (long and lean): characterized by a light build and slight muscular development

2. Endomorph (the chubby kid): characterized by a heavy, rounded build, often a marked tendency toward overweight or obesity

3. Mesomorph: characterized by a husky, muscular build (builds defined mass easily)

FACT: One pound of fat can burn 3 calories per hour.

FACT: One pound of muscle can burn 30 calories per hour.

Body fat percentage averages: Men—-11% to 22% Women—-18%-31%