Which of the following is a safe way to increase BMR?

Question

BlackTom AI · Accepted Answer

Lean body mass drives basal metabolic rate (BMR): more metabolically active tissue (especially skeletal muscle) raises resting energy expenditure, so building muscle safely increases BMR.

1) Relevant knowledge points and concepts
- BMR is the energy the body uses at rest to maintain vital functions. Key determinants include lean body mass (muscle), age, sex, hormones (thyroid), and genetics.  
- Resistance training (weight lifting) increases muscle mass. Increased muscle raises daily resting energy needs.  
- Severe caloric restriction (very low calorie diets, fasting) and many diet pills can reduce metabolic rate or be unsafe.

2) Step-by-step reasoning
- Compare each option to the core determinant: does it reliably increase lean mass without harming metabolism?  
- Weight lifting directly stimulates muscle hypertrophy when paired with adequate protein and calories, thereby increasing lean mass and BMR.  
- In contrast, following a 1,200-calorie diet or fasting typically forces the body into energy conservation: the body reduces metabolic rate (adaptive thermogenesis) and often catabolizes muscle, which lowers BMR.  
- Diet pills may transiently raise metabolism (stimulant effects) but carry safety risks (cardiovascular, neurological) and do not produce sustainable, healthy increases in lean mass.

3) Calculations and intermediate steps (illustrative)
- Typical estimate: about 1 lb of muscle burns ~5–7 kcal/day at rest. Using 6 kcal/day as an example: gaining 5 lb muscle → 5 × 6 = 30 kcal/day increase in BMR. While modest, this is a safe, sustainable increase and compounds over time with additional muscle gain and improved activity-related expenditure.

4) Why the correct answer is correct
- A weight lifting program safely increases lean muscle mass, which biologically raises BMR without the harmful adaptive responses caused by extreme dieting or fasting. It’s sustainable and health-promoting when combined with proper nutrition.

5) Why the other options are incorrect
- Follow a 1,200 calorie diet: often too low for many adults; causes muscle loss and metabolic slowdown.  
- Fasting: promotes catabolism and decreases metabolic rate; not a safe long-term strategy for increasing BMR.  
- Taking diet pills: may be unsafe and do not sustainably increase lean mass or BMR; side effects possible.

6) Conclusion
Therefore, the safe way to increase BMR among the choices is a weight lifting program, which matches the provided correct answer.

Which of the following is a safe way to increase BMR?Single choice

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