There are three components that make up our total caloric expenditure within a given 24 hours:
1. Resting Metabolic Rate (which we talked about in the past couple of posts)-responsible for about 60-70% of total calories burned in a day
2. Thermic Effect of Food-responsible for about 10% of total calories burned in a day. This is energy required to digest, absorb, transport, and store food
3. Physical Activity-responsible for about 20% of total calories burned in a day.
The main focus will be on the Thermic Effect of Food. Most people I coach with didn’t even know that existed or that their resting metabolic rate played such a huge role. But when it comes down to the science of the body, the combination of foods we eat play a good role in our total calories burned.
Let’s examine the 3 macronutrients and their thermic effect:
1. Fats: Dietary Fat is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3%.
2. Carbohydrates: The amount of energy required to process carbohydrates falls between that of protein and fat ranging between 5-10%
3. Protein: Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30%
So as you can see that combining the right foods can play a good role on how many calories you burn in a day. A eating lifestyle of low fat, mid protein and carbohydrate intake is key for a consistent fat loss result and overall improvement in health.
Of course we can go much deeper in breakdown of different levels of macronutrients but I want to keep this very basic. There are advantages in playing with the percentage of fats, proteins, and carbs, but it all depends on your goals, commitment level, and urgency of reaching them.
Don’t be afraid of carbs, fats, or protein. They all play a vital role in your health.
Now that you understand resting metabolic rate and thermic effect of foods, we will focus our attention on physical activity and metabolism boosting exercises and workout to ignite the burn, excite the metabolism, and liquefy the fat.
If you are local within the Long Island region, we extend the opportunity to get your resting metabolic rate tested. Unlike years ago where it was super expensive, you can get your RMR tested for $97. It takes about 25 minutes of your time. On top of that we will create 2 meal plans created specifically to your likes, personal goals, and customize to meet your health requirements.
Just give our office a call at 516-203-4534 to schedule an appointment. Stop guessing and start testing. This is a proven method that assists our clients in burning up to 25 pounds of fat in 12 weeks and keeping it off.
Dedicated to your results,
Roslyn Personal Trainer