Know Your BMR and Boost Weight Loss Over the Holidays
Statistics say that the average weight gain over the holidays is 15 pounds but understanding your BMR may help you boost weight loss over the holidays. You may have stumbled across the words, ’Basal Metabolic Rate’, more commonly referred to as BMR, in one of your many quests for a permanent weight loss program. The explanation regarding BMR probably seemed a little too scientific or complicated to completely understand, so you went on to look for something less confusing. If, instead, you researched and tried a few fad diets, lost weight and then gained it back with more, it might be time to take another look at that BMR information.
With the holidays quickly approaching, your caloric intake is probably on your mind —along with the fear of caving once you get to that food-laden table. Grandma or Mom will start circling your favorite pie under your nose, using their other hand to wave that delectable scent to your nostrils; someone will insist you be the judge of the best of three stuffings – and, oh my goodness, did Aunt Carol say she was bringing her famous candied yams?
What is BMR?
Very simply put, your body needs a certain amount of energy in order to function. Even while you’re sitting perfectly still or sleeping, calories are needed for all your organs to operate correctly – for your heart to beat, blood to circulate, kidneys to filter and flush waste. Even breathing requires energy. Your basal metabolic rate (BMR) is the minimal amount of calories necessary to perform these functions when your body is in a state of complete rest and inactivity.
Why is This Important Regarding Weight Loss?
We’ve been taught that in order to maintain our ideal weight, women need to consume about 1,200 calories a day and that anything above and beyond that is excessive and leads to extra weight. This is not the case at all. The truth is that you may need more than that merely to keep your body running. Those factors include:
- Your Gender – Women typically have more fat and less muscle than men, so their BMR will be a lower number.
- Your Height
- Your Present Weight
- Your Age – As you age, activity levels typically drop, leading to more fat than muscle and a decline in metabolic rate.
Your Body is a Well-Oiled Machine
The human body doesn’t think. It’s a machine and its main function is to survive. It needs fuel (food and drink) to run properly. To do that, it needs a certain number of calories to do its job adequately. If you feed it more than it needs, it converts the excess into fat and stores it, much like a squirrel hiding nuts for the winter.
If you begin dieting before knowing the minimal calories you need just to keep everything working, your body feels deprived and begins to deplete its stashed hoard until it runs out of fuel. Once that reserve is gone, it starts to work less effectively. It doesn’t know you are eating less because you want to lose weight. All it knows is that, suddenly, its accustomed level of mandatory nutrients has decreased and it doesn’t have enough ‘fuel’ to keep things running smoothly.
By knowing your BMR, you have a starting point to begin a healthy lifestyle of diet and exercise with a greater potential for permanent results. Weight gain is usually a slow process. It stands to reason that weight loss will be equally slow. However, as you start to eat sensibly, cut back on calories safely, and work out a little, your BMR level will drop accordingly until you reach a desirable number and can maintain your weight.
Are BMI and BMR the Same Thing?
No, BMI stands for body mass index. The number calculated from the body mass index formula is used by physicians to measure the amount of muscle, fat and bone in an individual. It determines if a person is obese, overweight, underweight or right on target. BMI numbers alert doctors to identify if their patient is at risk for potential problems such as diabetes, heart disease, anorexia or other disorders. BMI, along with BMR, is also helpful for nutritionists and dieticians in helping you plan a healthy weight loss program.
How is BMR Calculated?
Many BMR calculators are available online, but if you prefer to figure it out manually, this is the formula based on a woman who weighs 140 pounds, is 5’4”’ tall (64”), and is 35 years old.
Step 1) Multiply weight in pounds by 4.35. (4.35 x 140=609.)
Step 2) Add 655 to the total. (609 + 655 =1264) write down this total
Step 3) Multiply height in inches by 4.7. (4.7 x 64=300.8)
Step 4) Add this total to the amount in step #2 (1264 + 300.8=1564.8) Write this total down.
Step 5) Multiply age by 4.7. (4.7 x 35=164.5)
Step 6) Subtract the total in step #5 from your total in step #4. (1564.8 – 164.5=1400.3).
In short, based on this random woman’s gender, weight, height and age, this would be her formula to follow: 655+ (4.35 x 140) + (4.7 x 64) – (4.7 x 35) = 1400.3. The total of 1,400.3 is the basic number of calories she would need simply to maintain body function at complete rest. To determine your BMI number, you only need to substitute your own information.
Your daily activity level is equally important in calculating this result, and once you have your BMR number, you need to multiply it by the following numbers based on your personal lifestyle:
- Very Inactive – If you work at a desk job with very little movement throughout the day, multiply BMR by 1.2.
- Mild – If you do minimal exercise or participate in light sports once or twice a week, multiply BMR by 1.375.
- Average Activity – If your exercise regimen or sports participation is moderate 3-5 days a week, multiply BMR by 1.55.
- Heavy – If you exercise daily or participate in sports 6-7 days a week, multiply BMR by 1.725.
- Extreme – If you exercise very heavily, have a physical occupation, body train, or practice extreme sports, multiply BMR activity by 1.9.
How We Can Help You
We offer individual medical weight loss packages and counseling and customize each program based on your specific needs. We assess your eating habits, modifying any vitamin, mineral or protein deficiencies with appropriate supplements. If stronger intervention is required, FDA-approved and natural appetite suppressants, fat-fighting injections, and HCG therapy are also available. We recognize that your needs are as unique as you are, and we treat you accordingly.
Call today to schedule your free weight loss consultation at 770.720.7723.
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