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Basal Metabolic Rate: Starting Point For Weight Loss Plan
Yours basal metabolic rate It’s a tool used by trainers and nutritionists as a starting point for a weight loss program. We all know what basal metabolism is – the dictionary defines it as “the amount of energy used by a resting organism to maintain its basic functions.” Basal metabolic rate (BMR) is a measure of the energy required to maintain the body at rest. It’s the calories you burn while doing nothing (other than managing your body’s basic functions like digestion, circulation, breathing, etc., of course). It’s nature’s way of keeping you from growing indefinitely. But how does the basal metabolic rate help us start the weight loss process?
Basal metabolic rate is a reference point used to determine our minimum daily calorie needs. We can calculate BMR using simple arithmetic according to this formula:
Male: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) Female: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x years in years)
For example, let’s look at the basal metabolic rate of a 40-year-old woman who is 5’6 and weighs 150 pounds:
655 + (4.3 x 150) + (4.7 x 66) – (4.7 x 40) = 655 + 645 + 310 – 188 = 1,422 calories
His basal metabolic rate is 1,422. That means this woman burns 1,422 calories keeping her body active. So what does the coach (or you) do with this information? This number represents the minimum number of calories you need to consume each day to maintain yourself. But what if you want to lose weight? You have to cut your calories, right? It’s not right.
When you cut calories, your body naturally responds by reducing calorie burn to protect itself from starvation. Even though you eat less, your weight stays the same. If you eat the same calories but use more, that should work, right? If your body is working hard and not getting much energy, again, you will reduce the calorie burning and your results will be unquestionable. Does that mean you need to eat more calories? Doesn’t that defeat the purpose? Not so according to Josh Bezoni, fitness expert and founder of BioTrust Nutrition. He says, “Exercise increases metabolism. Diet increases metabolism. The trick is learning to balance the two to create a negative calorie balance.”
Let’s say you calculate your basal metabolic rate and it allows you to burn 2000 calories a day. Knowing this, you will eat it and start eating 1500 calories a day which creates a deficit of 500. That may seem like a good thing, but eating less slows down your metabolism.
Now let’s change a few things. Your basal metabolic rate still allows you to burn 2000 calories a day. But, instead of reducing your calories to 1500, you start eating more than 300 calories a day but burn an additional 800 calories through exercise. The result? You’re in a 500 calorie deficit (2800 calories burned – 2300 calories used) but you’re doing it while increasing your metabolism by eating and exercising more. This program is especially beneficial for someone with a low basal metabolic rate due to calorie restriction and a sedentary lifestyle. (By the way, a 500 calorie deficit per day produces 1 pound weight loss per week.)
Basal metabolic rate provides a good basis for low calories. Obviously, proper diet and exercise are essential to your success. Eating sugary foods and/or an exercise program that involves endless walking on a treadmill will make you gain weight. But if you use your BMR as a starting point, you’ll know not to go below that level and add diet and exercise appropriately to create a calorie deficit.
Your basal metabolic rate gets you started. The next step is a lifestyle change. A diet high in vegetables, fruits, lean protein sources, seeds and nuts (at least) combined with strength training that includes aerobic and anaerobic exercise is a good way to pursue weight loss and overall good health. Certain sports can give you a full body workout, as well. The best starting point in developing a weight loss plan is to calculate your basal metabolic rate.
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