Thermogenesis and weight loss, being the trending topics, are they related to each other? How does it work altogether? Is this helpful in impacting fat-burning capabilities? Is it beneficial for increasing metabolism, heading towards fat loss targets, and getting a lean body? This question arises because it is your metabolism that always works on your body to burn calories. Your body burns more calories when you do some activity than when you are at rest.
How and in whatever way you burn energy or calories (called total daily energy expenditure TDEE) can be organized into three different categories –
- BMR – your metabolic rate is helpful in supporting the functions of organs and physiological systems. The three organs which are highly responsive to burn calories when you are at rest are the liver, skeletal muscle, and brain, which can burn around 27, 18, and 19 percent of RMS, respectively.
- TEF (Thermal Effect of food) is the energy utilized by the body to convert your food intake to energy or move it to the place to be stored as fat for future use, making up to 10% of daily energy expenditure.
- Thermal effect of physical activity (TEPA) – it is responsible for the remaining energy expenditure that means around 15 to 30% of daily energy output.
So, when talking about TEPA, there are two types of activities – planned exercise and the spontaneous non-exercise activities taking place every time you perform some or other physical exertion like standing up from your seat or running/walking to catch the bus.
Yes, exercise is an essential physical activity burning hundreds of calories at a time. Still, other forms of physical activity known as non-exercise activity thermogenesis (NEAT) can be your necessary partner helping you to maximize the calories burned totally in a day.
What is precisely thermogenesis?
The word ‘Thermogenesis’ itself says it is related to heat (Thermo). It is the process to create heat within the body, having linked to the metabolism because the body burns calories to produce heat. It means that thermogenesis is responsible for burning calories with different activities we usually do. Thus, there are three types of thermogenesis occurring in our human body –
EAT (Exercise – Associated thermogenesis) – The produced heat by the intentional muscle movement, usually for sport and exercise like activities.
NEAT (Non-exercise activity thermogenesis) – The energy spent for non-sporting activities such as typing, standing, or cooking.
DIT ( diet-induced thermogenesis) – The calories burnt in the process of absorption, storing food, and digestion called the ‘thermic effect of food.’
Thermogenesis results well by the combination (exercise and diet) and the temperature of the surrounding environment. According to the body’s needs, it responds quickly to changing food levels and activities, including weather changes (cold or warm).
Thermogenesis can play a significant role in your weight loss as it burns calories, helping you prevent your positive energy balance (that is responsible for weight gain). Combining a healthy diet with regular exercise induced thermogenesis is the best way to lose weight and burn fat.
Diet and nutrition
Your diet can influence thermogenesis in many ways. Some macronutrients like protein take more energy to digest and absorb, which means that your body burns more calories by just digesting them. Some foods also have natural thermogenesis elements helping to increase the loss of heat from the body. Those substances comprise grains of Paradise, caffeine, capsaicin, and catechins.
While exercising, calories are burned by muscle cells to allow fibers to contract. The energy from these calories is helpful for movement, but a lot of it is released as heat. And this is why you get hot along with a lot of sweating during a workout. As you increase the intensity of exercise, a considerable amount of energy is produced in the form of heat. So, physical activity is directly proportional to burning calories.
Your body reacts to environmental changes, and as the temperature changes, our receptors send signals to the brain, responding accordingly. If there is a decrease in temperature, it stimulates muscle movement with a shivering feeling and produces heat in the body. It heats your body but doesn’t burn calories enough for weight loss results.
And do you know what?
You can increase thermogenesis with some steps to be followed using it as your benefit. With the increase of thermogenic compounds like green tea, caffeine, chilis, and Grains of paradise – everything can be helpful. This combination of ingredients can result in more impressive effects when taking a blend of these supplements. And also, increasing your physical activity can raise thermogenesis.
So, are you ready to go for increasing thermogenesis in your routine and get effective results? If you have any doubts or queries, let’s connect. Also, if you are not clear with any point of your weight loss journey – read out our blogs below.
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