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Title : Factors affecting BMR
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Factors affecting BMR

The last blog discussed the basic metabolic rate (BMR), understanding how it affects your body is a vital step in controlling weight. In this blog we look at the factors affecting basal metabolism.

Factors affecting BMR:

Age - During the periods of growth, basal metabolism increases fore.g. From infancy to childhood there is a vast increase in the BMR. Body tissues are growing and expanding rapidly so children or teens are constantly hungry

In adult life, which is opposite. Since most of the growth is more, TMB begins to decrease as we age. BMR decreases by 2-3% per decade during adulthood, probably due to decreased skeletal muscle mass

Gender -. Males have a metabolic rate 10-15% higher than in women because most skeletal muscle mass

The body size - A smaller person has a greater surface area per unit volume. Thus the rate of heat loss is high and therefore greater BMR

Sleep - sleep reduces basal metabolism by 10 -15% because a reduction in the nervous system and muscle activity. Slower systems body during sleep which reduces the rate of burning calories. Therefore, it is advisable to eat early meals (ie more than 8) or at least 2 hours before bedtime.

Hormones -

• Thyroxine stimulates oxidation and increases the production of heat within the cells ( maximum secretion thyroxine is associated with an increase in metabolic rate 50 - 100%)
• catecholamines increase BMR
• testosterone increases BMR by 10 to 15% (mainly due to its anabolic effect on skeletal muscle mass)
• growth hormone increases BMR by 15 to 20% due to the direct effect on cell metabolism

pregnancy and lactation- BMR increases by about 15% during the last stages of pregnancy to support fetal growth and related tissues

the nutritional status - 4- TMB rises 30% for 3 to 12 hours after a meal (thermogenic effect of food). However, during starvation or fasting it slows the BMR 20 to 30%, due to reduction in tissue metabolism. This is a natural adaptation by the body to conserve more energy when there is a deficit. That is why fasting or starvation is actually detrimental to weight loss because the body goes into a conservation mode and how little is consumed quickly goes for storage to save enough for the next period fasting.

The principle of small meals is based on the premise that food stimulates metabolism and thus helps burn more calories. Of course, it is important to choose the type and amount of food consumed.

Climate - BMR is 10% - 20% higher for people living in the Arctic regions compared to the tropics. In order to acclimatize, more energy is expended in maintaining body temperature.

Pathology -BMR increases by ~ 14% grade fever. Trauma, burns and malignant tumors also increase BMR

While the BMR remains an important component of energy expenditure, diet and physical activity however, are the vital factors that can change the game. Also, remember that muscle mass or fat free mass can be increased with exercise and a proper diet which in turn is the most important tool to increase basal metabolism.

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