There are three ways we burn calories: our resting metabolic rate, physical activity, and the processing of food. According to Johns Hopkins’ Health After 50, our resting metabolic rate accounts for 65-75% of caloric intake. In general, men burn more calories than women, heavier people more than light, and younger more than older.
Physical activity burns 15-30% of daily calories. This is a combination of exercise and just daily activities such as cooking, walking and even fidgeting. The last 5-10% of calories burned is the processing of food referred to as the thermal effect of food.
(Did You Know? Our resting metabolic rate decreases about 10% per decade after the age of 30!)
How can we affect our metabolism? Add muscle. Each pound of muscle burns about 6 calories per day, fat two. Exercise. Thirty minutes of moderate exercise five days a week burns 1,000 calories or 15 pounds per year. Eat More Often. Eating smaller more frequent meals aids metabolism. Eat Breakfast. It starts up metabolism after dormancy overnight. Consume Enough Protein. Weight loss will come from fat not muscle. Drink Water. Helps speed metabolism after consumption. Get Sleep. Sleep deprivation slows metabolism. Don’t Crash Diet. This again slows your metabolism. Lastly, turning down the heat, caffeine, and eating chili peppers slightly increase your metabolism.