Metabolism is measured by all the energy that your body is able to burn in a day. Since burning calories does not only happen during exercise, it is important to put into consideration how much your body can burn without exercise. The higher your metabolism is, the more calories you burn and the easier it is to lose weight and keep it off.
Metabolism is made of 10% exercise, 70% basal metabolic rate (BMR), which is the number of calories your body burns to stay alive, and 20% non-exercise thermogenesis, which is the number of calories your body burns doing things that are not necessarily exercise.
Metabolism Booster #1: Eat Enough Food
Eating food when you’re hungry is key to fueling your metabolism. By eating, you increase your metabolic rate, which is also called the thermic effect of food (TEF). TEF is the amount of energy the body expels to digest and absorb nutrients. Protein causes the largest rise in TEF by increasing the metabolic rate by up to 30%. Carbs can increase the metabolic rate up to 10% and fats up to 3%.
Skimping on calories makes your body’s metabolic rate slow down. Essentially, the rate at which calories are burned to conserve the fuel is slowed. At the end of the day, undereating is considered to be just as risky as overeating. Instead of skimping out on food, it is recommended to eat more nutrient dense meals that will be more satisfying.