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Environmental Nutrition: Can food choices affect your calorie burn?

By Densie Webb, Ph.D., R.D., Environmental Nutrition on

Even the most inactive among us burn calories simply to keep our bodies functioning normally — to stay alive. For example, your basal metabolism (the calories burned to keep your body functioning) makes up about 60% of the calories your body burns every day. Non-exercise activity (daily activities, fidgeting, walking around the house) accounts for about 20% of total calories burned. Anywhere from zero to 10% of calories burned are the result of intentional activity (exercise). That leaves 10% of your total calories burned, called “the thermic effect of food” or TEF. So, about 80% of the calories your body burns are pretty much out of your control. However, two of those calorie-burning factors — exercise and TEF — you can manipulate. We all know how to increase calorie burning with exercise. That leaves the 10% burned from TEF.

A recent review of TEF research suggests that a low TEF could be a contributing factor to obesity and that it may be possible to increase TEF.

Bottom line

 

Kahleova says “More research is needed to estimate how much we can increase the TEF by combining all these approaches,” adding that individually they have solid evidence behind them and can be recommended as a way to boost TEF and possibly aid in weight management.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)


 

 

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