Can Basal Metabolic Rate be altered?

Can Basal Metabolic Rate be altered?

An individual’s metabolic rate is majorly governed by the genes. Most obese and diabetic individuals are genetically predisposed to these metabolic disorders however, there are several other factors that have an influence over the basal metabolic rate. Increasing the BMR is one of the ways to accelerate weight loss and maintain the ideal body weight. Speed of metabolism depends upon the age, gender, fat and lean body mass, activity level and genetics. We have no control over the genetic aspect but we can maintain varied dietary habits along with regular exercise to yield desirable results. Eating meals at regular times has shown to reduce stress and inflammation thereby increasing the body’s ability to with stand stress.

Consuming 2-3 regular meals including a wholesome breakfast ensures adequate energy provision to the body and maintains the body’s metabolism. Skipping meals has been glorified in the weight loss industry for a long time now, but research has shown that skipping the major meals leads to decline in the metabolic rate as the body tends to preserve energy for necessary functioning. Along with eating adequate calories, one should make sure to consume adequate protein in their diet as more the lean or muscle mass, greater is the basal metabolic rate. Building muscle also requires resistance training along with consuming a high protein diet.

 Studies have shown that participants who did resistance training for 9 months had an increment of 5% in metabolic rate. Lastly, drinking enough water, sleeping adequately and fulfilling the body’s requirement of B vitamins (whole grains, legumes, green leafy vegetables, milk etc.) can help increase the metabolic rate and achieve the desired results.  


                                                                                                    - Vashni Kandru

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