Understanding Basal Metabolic Rate
Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest. It's influenced by age, gender, weight, and muscle mass. Increasing muscle mass boosts BMR, aiding weight loss even when resting.
The Thermic Effect of Food
Digesting food burns calories, known as the Thermic Effect of Food (TEF). Protein has a higher TEF, accelerating metabolism. Consuming more protein-rich foods can therefore increase calorie burn and aid in weight loss.
Sleep and Weight Connection
Lack of sleep can lead to weight gain. Poor sleep increases the hunger hormone ghrelin and decreases satiety hormone leptin. Aim for 7-9 hours of good sleep to help regulate these hormones.
Stress Management for Weight
Chronic stress triggers cortisol production, which can cause cravings for unhealthy food and weight gain. Stress-reduction techniques like meditation, deep breathing, and exercise can help manage stress and control weight.
The Power of Fiber
Dietary fiber helps in weight loss by keeping you full longer. High-fiber foods typically require more chewing, slowing down eating pace and reducing the likelihood of overeating.
Hydration and Weight Loss
Drinking water can boost metabolism by up to 30% for about an hour. Drinking water before meals can also lead to reduced calorie intake. Adequate hydration is essential for the fat-burning process.
Psychology of Eating Habits
Understanding your eating triggers can help prevent overeating. Emotional eating often leads to weight gain. Mindful eating practices encourage awareness of hunger cues and help in making better food choices.
What directly influences Basal Metabolic Rate?
Sleep duration
Hydration levels
Age, weight, muscle mass
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