Thermogenesis is the production of heat by metabolic processes. Your body produces heat by metabolizing food for energy. Your body's metabolism is working constantly. Even when you are sleeping, your body is metabolizing food to produce energy. Much of your body's energy and heat comes from the food you eat, but exercise also results in energy expenditure and the production of heat. Some foods and over-the-counter dietary supplements are purported to increase your body's resting thermogenic processes by increasing metabolism, so that you burn fat even when not exercising.

Non-Exercise Activity Thermogenesis

Non-exercise activity thermogenesis, or NEAT, is the energy we use when we are doing everyday activities. Every time you walk across the room, lift a basket of laundry or push the vacuum, you are expending energy, which increases your metabolism. The more active you are, the more you stimulate your metabolism. A higher metabolic rate means you are burning more calories. Combine your healthy diet with an active lifestyle and you can maintain your weight. If you want to lose weight and build muscle, you have to burn more calories than you consume. Exercise helps to burn more calories for weight-loss.

Exercise Associated Thermogenesis

Exercise increases your metabolism, which results in more calories burned evidenced by an increase in heat production, or thermogenesis. You can also achieve an increase in your resting metabolic rate through exercise. Researchers at the Physical Activity Sciences Laboratory in Canada tested whether exercise had any lasting effect on metabolism. After three days rest following 1.5 hours of exercise, the resting metabolic rate decreased but their glucose induced thermogenesis increased. The results indicate that exercise stimulates your body to burn glucose for calories days after you stop exercising.

Types of Thermogenic Substances

Some foods may increase your resting metabolic rate to burn more calories, even when you are not exercising. Over-the-counter diet supplements claim to increase your energy levels and body temperature, burn fat and increase your metabolism. Ephedrine and caffeine are examples of stimulants found in many supplements. Energy boosters, performance enhancing and fat-burning supplements that increase metabolism may also include ephedrine, caffeine and substances called xanthenes. These supplements should not be taken except under the supervision of a doctor or nutrition expert.

Side Effects of Supplements

Some side effects are associated with the use of thermogenic dietary supplements. The combination of ingredients, such as caffeine and capsaicin, increase metabolism for weight loss and improved athletic performance. Supplements often increase the resting heart rate, elevate blood pressure and improve blood flow during exercise. This can lead to anxiety, headaches, nervousness, dizziness and stomach upset. The serious side effects of ephreda, which includes heart attacks and even death, led the FDA to ban the substance. Some research suggests that many of today's supplements have little or no negative side effects. However, use caution and consult a doctor before using any thermogenic supplement to aid in weight loss and improved performance.

SHARE