Key Hormones Affecting Basal Metabolic Rate

“Learn About Chemical Messengers That Store Fat at MRC Warner Robins”

Ghrelin is known as the “hunger hormone” and high levels can trigger increased appetite with food cravings that can easily lead to overeating. Often produced and released due to dietary restrictions or poor quality of sleep, ghrelin is a peptide produced in the stomach that can immediately signal increases in food intake. This hormone also regulates energy balance and glucose metabolism by stimulating the release of growth hormone that affects metabolic processes.

The primary fat-storage hormone is insulin, which is produced by the pancreas to move glucose into cells by promoting the conversion of excess amounts of sugar or refined carbs into triglycerides. This is a key role as insulin signals the body to stop burning and store fat, especially when carbohydrates are consumed in greater amounts. Other key chemical messengers that trigger fat storage include cortisol (stress-related belly fat) and acylation-stimulating protein (ASP).

Constant snacking, particularly involving a high carbohydrate intake, can lead to persistent high insulin release that promotes insulin resistance with increased energy storage. The most common signs of insulin resistance can include sudden cravings for high-calorie comfort foods that cause fat (mainly visceral deposits) to be stored around the midsection. Unfortunately, too much belly fat can increase your risk of chronic metabolic conditions like heart disease and diabetes.

So what is my basal metabolic rate?

Your basal metabolic rate (BMR) is the minimum number of calories that your body burns at rest to support basic life-sustaining functions, such as breathing, circulation, and cell production. Although BMR can be useful in setting a target weight, counting calories alone is not always adequate for sustainable weight management. After all, there are critical lifestyle factors that can also help to achieve your weight goals. Nonetheless, BMR can be combined with an estimated calorie burn from daily physical activities to determine the approximate amount of calories your body needs each day. A key factor beyond your calorie intake versus calorie burned is that muscle mass gain or loss can increase or decrease BMR based upon your age, gender and current body weight. Generally speaking, there are better options for dietary planning than using your BMR. In the long run, BMR only represents about 60 to 75% of your total daily energy expenditure.

PROTEIN FORWARD FOODS THAT BOOST METABOLISM

Following a menu plan personalized with protein forward foods can increase your metabolic rate by up to 30% for a few hours following food intake. Primarily this boost to your metabolism is a direct result of the thermic effect of food (TEF), as digesting protein naturally burns more calories than carbohydrates or fat. Additionally, lean sources of both animal and plant-based proteins support muscle maintenance that is critical for weight management as muscle tissue naturally burns more calories at rest than adipose (fat) tissue.

Since metabolism is the chemical reaction in your body’s cells that converts food into energy, Greek yogurt for breakfast can help to burn off some of that unwanted body fat as it contains twice the protein of other yogurts, especially if you add a healthy fiber like a handful of berries. Fresh blueberries, blackberries or raspberries are jewels that increase fullness while reducing the calories your body absorbs. A long-term study concluded that eating flavonoid-rich berries can prevent the weight gain that seems to come with aging in both women and men.

Protein-forward vegetables that boost metabolism include broccoli, spinach, asparagus, fava beans, dark leafy greens, and Brussels sprouts that are high in fiber and nutrients and can trigger burning calories through digestion. By combining these low-glycemic whole foods with lean proteins like fatty fish (salmon, tuna), you can improve your body’s ability to burn fat as omega-3s may have a role in raising the body’s resting metabolic rate, which is a habit that can contribute to weight loss and long-term weight control.

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Key chemical messengers like thyroid hormones, insulin, cortisol, and epinephrine affect Basal Metabolic Rate that dictates metabolic speed and efficiency to burn calories at rest, manage energy storage, and respond to daily stressors. Hyperthyroidism (high levels) increase BMR and overall calorie burn, while low thyroid hormone levels slow metabolism. Epinephrine (adrenaline) increases both energy expenditure and BMR, but insulin hormone manages blood sugar levels while controlling fat storage. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Warner Robins today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.