Most of us have a pretty good idea of our daily calorie needs. We know roughly how many calories we need to maintain weight, and we can adjust up or down based on whether we want to lose, gain, or maintain weight. But many people don’t realize that our bodies have an inherent calorie burn that exists even when we’re not actively doing anything.
This is what’s known as our basal metabolic rate, or BMR. This is the calories our body burns carrying out basic functions, like breathing and heart beating. It makes up a large portion of the calories we burn daily, and it can vary significantly from person to person. Factors like age, weight, gender, and muscle mass all play a role in determining our BMR.
2. Physical Activity
Most people know that physical activity is important for overall health, but did you know that it can also help improve your mental health? Exercise releases endorphins, which have mood-boosting effects.
Additionally, physical activity can help to reduce stress and anxiety, and it can also improve sleep quality. In fact, just a moderate amount of exercise can make a big difference. For example, a recent study found that walking just 20 minutes a day can help to improve mental health symptoms. So if you’re feeling down or stressed, consider going for a walk or hitting the gym. You might just find that it makes a world of difference.
3. NEAT(Non-Exercise Activity Thermogenesis)
Most people are familiar with the concept of exercise-induced thermogenesis, or the calories burned during physical activity. However, another important thermogenesis source that often goes overlooked is non-exercise activity thermogenesis, or NEAT. This is the calories you burn during non-exercise activities. Going grocery shopping, gardening, walking around at work.. While these activities may not seem very strenuous, they can actually contribute a significant number of calories to your daily total.
In fact, studies have shown that NEAT can account for up to 50% of your daily energy expenditure. So if you’re looking to boost your metabolism and burn more calories, don’t forget about NEAT!
4. TEF (Thermic Effect of Food)
You may not realize it, but your body burns calories just by digesting your food. This process is known as the thermic effect of food, or TEF. While the amount of calories burned can vary depending on a number of factors, such as the type of food you eat, it is generally estimated that TEF accounts for 10% of your total daily calorie burn. So, if you consume 2000 calories per day, you can expect to burn 200 calories just by digesting them! While this may seem like a small amount, over time it can significantly affect your weight and overall health. And, since digestive processes occur continually throughout the day, every little bit counts!
