#81 What is my BMR and why does it matter?
Your BMR is your basal metabolic rate aka your RMR resting metabolic rate.
It is the amount of energy (calories) you burn daily just staying alive. Heart beating, kidneys functioning, nails and hair growing, tears being formed etc. If you stayed in bed all day this is how much energy you would use.
Once you start your day and move around even brushing your teeth you start to use more energy. This is your TDEE. Total daily energy expenditure.
I have a brother (he is a drummer in a band) who is as skinny as a bean, he never stops jiggling - so he is constantly burning so many more calories than most of us……
When your inner light is shining and you are loving your life you are going to burn more energy than if you are slumped in a chair feeling like crap.
But back to the basal rate.
If you didn’t eat for 24 hours your body would find calories from stored glycogen and body fat.
But if you do this for too long you start to eat into muscle tissue and your hair will fall out because your heart pumping is more important than hair growth!
I often see intermittent fasters and keto women who this happens to.
As we age we lose muscle mass, muscle burns energy by creating heat holding up your skeleton even when you are resting in a chair or asleep. This is the main reason our metabolism slows down with age and we can’t eat what we used to without gaining weight.
There are many ways to increase your daily resting basic rate.
Drinking enough water = 100 calories per day = 500g (1lb) fat loss per month
Eating the right foods = the thermic effect of food typically 10% approx 140cals (doesn’t work if you eat more than the 10% though!)
Breaking muscle tissue by lifting weights - so that it has to be repaired - uses energy and the end result is 30 cals per day per kg muscle and up to 400 cals for 48 hours after your work out.
See how it works?
Personally, I have increased my BMR by drinking water, eating sufficient protein and lots of high fibre plant food and lifting heavy weights so can you.
I used to diet 1200 - 1350 calories now I can diet on 1700 calories!
Just by increasing my BMR
What? Do you say eat more and lose weight? And at 60 years old yes!!!
Here are your strategies.
1. Drink at least 30mls of water per 1kg of body weight
2. Turn on your inner light
3. Increase your muscle mass
4. Goes with 3 -weight train 3-4 per week for epoc effect 48 hours increased calorie burn up to 400 cals
5. Eat plenty of good quality protein - body uses 30% of protein calories to beak it down- but not too much
6. Eat a ton of fibrous vegetables- digestion creates heat- blow your socks off with this one.
I am reopening my 12-week course for limited numbers 1st March where we will apply all of this and so much more. I would love you to join me please message me for details