Obesity is a national health concern and a risk factor for chronic diseases such as diabetes, heart disease and high cholesterol. In the U.S. alone, 32.2 percent of men and 35.5 percent of women are obese. Increasing energy expenditure is a useful tool for managing weight and preventing obesity.
Metabolism and Energy Expenditure
Energy expenditure increases in response to exercise, muscle metabolism and daily activities. Not only does metabolism increase during exercise, but it also continues to be elevated after exercise. Additionally, staying active throughout the day increases thermogenesis and helps maintain muscle mass.
Exercise
Exercise increases your total energy expenditure for the day. The amount of calories burned depends on exercise duration, frequency and intensity. For example, hiking, swimming or light jogging for one hour can burn up to 400 calories. There currently is evidence that rigorous exercise done over a shorter period at higher intensity burns more calories than moderate-intensity exercise. A 2011 study published in the "Journal of Obesity" found that women performing high-intensity exercise expended more calories post workout than those who performed moderate-intensity exercise. To increase exercise intensity, try walking uphill or increasing your usual pace.
Physical Activity
Daily physical activities such as gardening, cleaning or walking can help burn up to 300 calories per hour and contributes to your overall daily energy expenditure. A 2008 study published in the "American Journal of Clinical Nutrition" found that after light physical activity such as walking, energy expenditure increases for up to one day after exercise. If you are not physically fit, increasing your daily activities can help burn more calories throughout the day.
Muscle Mass
The body uses more calories to maintain muscle mass than fat mass. Resistance training and proper nutrition are required to increase muscle mass. Additional calories and protein are needed not only to gain muscle, but to maintain it as well. The National Strength and Conditioning Association recommends consuming an additional 200 to 300 calories after each resistance-training workout. Additionally, eat 0.65 to 0.80 g of protein per pound of body weight to increase muscle mass.
Nutrition
The process of digestion requires calories, but only a small amount. While there are no specific foods that increase metabolism, eating protein with each meal and eating small meals throughout the day appear to increase satiety, which can help manage weight.
References
- "American Journal of Clinical Nutrition"; Twenty-four-hour Analysis of Elevated Energy Expenditure After Physical Activity in a Metabolic Chamber: Models of Daily Total Energy Expenditure; Kazunori Ohkawara et al.; 2008
- "Journal of Obesity"; Acute Impact of Moderate-Intensity and Vigorous Intensity Exercise Bouts on Daily Physical Activity Energy Expenditure in Post-Menopausal Women; Xeuwen Wang et al.; 2011
- "Journal of the American Medical Association"; Prevalence and Trends in Obesity Among US Adults, 1999-2008; K Flegal et al.; May 2010
- "Nutrition and Diagnosis Related Care"; Silvia Escott-Stump; 2008
- "National Strength and Conditioning Association"; Strength Training For Muscle Building; Joseph Chromiak
- "Nutrition and Metabolism"; Diet Induced Thermogenesis; Klaas Westerterp; 2004
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