as if Michael Ormsbe, Ph.D., Florida State University
Edited by Kate Findley and Angela Shoemaker, Great Courses Everyday
Are you following a diet and / or exercise plan but still falling short of your goals? Professor Ormsby describes all the components involved in burning calories.
Total energy expenditure
Once you understand how to calculate energy expenditure, or calories used for rest and exercise, you need to consider how this fits into the energy balance. Energy balance is the amount of calories you eat in relation to the calories you burn or burn. So the next step is to consider and evaluate all the major calories you burn in one day or the total daily energy expenditure.
Total daily energy expenditure is divided into four parts: the rest of your metabolic rate; Effect of food temperature (the amount of energy needed to digest the food you eat); Therapeutic effects of movement (the energy exerted to do active things such as working around the house or structured exercise), and your non-physical activity thermogenesis or NEAT, which includes unplanned movements such as tapping your feet or shaking your knees.
Of all the parts of our daily energy expenditure, the largest is your resting metabolic rate. Rest Metabolic speed is the energy needed to protect your body systems during rest.
About 60% to 80% of the oxygen you use and the calories you burn are just to keep you alive at rest. For those who are very active, the rest of the metabolism may be less than the percentage of total energy expenditure because physical activity can be a large part of the total energy consumption during the day.
Many factors affect your rest, including age, sex, genetics, fasting and eating, energy levels, body size, slow body weight, body temperature, your climate, caffeine or nicotine consumption, and exercise. Clearly, some uncontrollable traits play a role in determining this image.
The effect of temperature on food and activity
The second part of the total daily energy expenditure is the TEF. High-calorie foods have a high TEF. We also know that protein-rich foods are also very difficult to digest and absorb, so they have a significant effect on increasing calorie intake: This can add protein to your diet.
Finally, the final components of your total daily energy expenditure are thermogenesis or NEAT. These include energy expenditure, including planned physical activity, going to work, or steps and unauthorized muscle movements such as kneeling, tapping, or shaking.
Clearly, the amount of exercise and activity you do determines how much TEA or NEAT play in your overall energy expenditure. For most people who do not exercise much, then Tea may be 10% –15% of your total daily energy expenditure. In fact, if you do a lot of exercise, this figure may be more than 30%.
Exercise and metabolism
You may have heard that exercise increases your metabolism. Well, it certainly increases oxygen consumption, and it can last for a few hours to a few days after you finish exercising properly.
Interestingly, if you exercise regularly for a few weeks or years and then stop for some reason, your rest metabolism may also decrease. In fact, one study found that after a five-week hiatus, college metabolism decreased dramatically by 7%. Therefore, it is important to keep your great exercise habits alive.
Now that you understand energy balance, identify one or two experiences in your life to improve one of your energy balance features. In fact, energy balances can translate into eating even a few extra calories more than you are consuming.
Often, this is how weight gain slips on us, and it doesn’t just happen when we gain five pounds in a year. But in five years, that is 25 pounds[25 kg].
It is also important to understand that your body fights in a normal energy balance and makes adjustments without you even knowing it. This is why weight gain and weight loss are usually intermittent.
While individual diets certainly affect metabolism, weight and body composition, the big picture involves improving energy balance and balance, including the quality of food and the amount of exercise we choose to participate in. The good news is that they often choose to eat high-quality foods, and the energy balance piece tries to control itself.
This article was edited daily by Kate Findley, the author of The Great Lessons, and provided daily propaganda and copy editor for the Great Courses by Angela Shoes.
Michael Ormsbe is an associate professor in the Department of Nutrition, Nutrition and Physical Sciences at Florida State University College of Human Sciences, and an interim director at the Institute of Sports Science and Medicine. MS holds a PhD in Physiology and PhD in Bioengineering from the University of South Carolina at South Dakota State University.