Understanding Energy Expenditure
When managing our weight and overall health, it is important to understand how the body uses energy. The majority of the energy we use is measured by our resting metabolic rate (RMR). The resting metabolic rate is simply the energy our body needs to function at rest. Generally, individuals with higher muscle mass or who are younger tend to have a higher RMR. Our environment also plays a role in our metabolic rate. For instance, hotter climates can increase metabolic rate as the body works to cool itself, while colder environments trigger thermogenesis to generate heat and maintain body temperature.
Aside from RMR, there are two other main ways our body expends energy. The first is through all types of physical activity, including dedicated exercise and other movements we do throughout the day. The second main way is called the thermogenic effect of food which is the energy it takes to digest and absorb what we eat. Let's look at these energy uses a bit closer.
Activity
Energy expended from activity falls into one of two buckets, exercise and non-exercise activity thermogenesis. Exercise Activity Thermogenesis (EAT) involves planned and structured physical activities like sports or gym workouts aimed at enhancing health. On the other hand, Non-Exercise Activity Thermogenesis (NEAT) encompasses energy expenditure from daily movements like standing, walking, or even fidgeting, which aren't necessarily classified as formal exercise. Examples include household chores, maintaining posture, or taking the stairs. While walking can fall into both categories depending on its intensity and purpose, NEAT generally refers to the energy we burn outside planned exercise routines.
The Thermogenic Effect of Food
The thermogenic effect of food, also known as diet-induced thermogenesis (DIT), refers to the increase in energy expenditure after consuming a meal. When we eat, our body expends energy to digest, absorb, and metabolize the nutrients we consume. This process involves various biochemical reactions that require energy, leading to a temporary rise in metabolic rate. Whole foods, particularly those rich in protein and fiber, tend to elicit a higher thermogenic effect than highly processed foods. By incorporating nutrient-dense, whole foods into our diet, we can harness this thermogenic effect to support our metabolism and overall energy balance.
Our energy expenditure is a complex interplay of genetic, physiological, and environmental factors. Understanding these dynamics can empower us to make informed decisions about our health and weight management. By focusing on not just structured exercise but also incorporating more movement into our daily lives and choosing whole, minimally processed foods, we can optimize our energy balance and overall well-being.
Energy Expenditure: Components Overall
In Individuals with Moderate Physical Inactivity, Components of Total Energy Expenditure
