Resting Metabolic Rate, commonly referred to as RMR, is the minimum amount of calories needed to maintain normal body function at rest. Daily total caloric needs can be calculated by adding RMR and the calories you burn doing your daily activities. Metabolism may be increased or decreased by modifications made to diet, hydration, cardiovascular exercise and the amount of lean muscle mass.
Muscle Mass
Metabolic rate is directly related to the amount of lean muscle mass an individual has. It is often falsely believed that age is solely responsible for a slowing metabolism. As people age, they naturally lose five pounds of muscle per decade, and gain 15 pounds of fat. So, strictly speaking, it's the decrease of lean muscle mass at any age, due to lack of exercise, that is responsible for this change.
Exercise Post Oxygen Consumption
EPOC, or Exercise Post Oxygen Consumption, is the amount of additional calories that are burned after completing a cardiovascular or weight training workout. This after-burn effect can cause exercisers to continue to burn additional calories for hours after a workout. Splitting a 60 minute workout into two shorter exercise sessions, increasing intensity, or increasing duration of exercise have all shown contribute to a greater EPOC, according to studies published in "The Canadian Jouranal of Sport Science, Metabolism," and the "Canadian Journal of Applied Physiology."
Nutrition
Low calorie diets, frequently skipping meals, or not eating breakfast can all lead to a decreased metabolic rate. When not provided with enough calories, the body will go into a starvation mode so that it adapts to functioning on fewer calories. Eating nutritionally balanced, regularly meals, spaced out every three to four hours, can help to reverse a sluggish metabolism. Protein eaten at every meal can also help to increase metabolic rate, since protein requires more energy to be broken down. A lack of protein in the diet can cause the body to break down its own lean muscle mass.
Hydration
Hydration is a commonly overlooked factor that affects metabolism. Up to 60 percent of the human body is made up of water. Water helps to deliver oxygen and nutrients to the cells, regulate body temperature, and remove waste products from the body. A study by the University of Utah showed a 2 percent decrease in overall daily calories burned when patients lost 3 percent of their body weight through dehydration. The study found that eight 8 oz. glasses of water were sufficient in establishing healthy hydration levels and supporting metabolism.
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