You hear the word metabolism and many of us really don't know what it means.
We hear about slow and fast metabolism and may have used these phrases if we can't lose weight... "Oh my metabolism is slow" that's why I can't lose weight. But what does that really mean?
Metabolism is the system that breaks down and transforms food and drink into energy for our bodies
Your metabolic rate means the rate at that you burn calories through energy. Often referred to as total daily energy expenditure.
It's split into 2 parts.
Resting - all of the calories you burn if you do nothing. ie sleeping, sitting on the buses or watching TV.
Non-resting - calories you burn by walking, going to the gym, ironing, washing the dishes, gardening, etc. You get the drift. That's why being active is so important.
Your BMR, your basal metabolic rate is determined by your ages, weight, sex and height.
That's why being male, tall, heavier and younger means your BMR is higher than someone like me.....
Female, 60 +, short and at my ideal weight ........ Ho Hum, life is not fair. Boohoo!!
So how does that affect you when you start to lose weight?
Unfortunately, as you lose weight your BMR will decrease because there is less body to fuel.
Does that mean it gets harder to lose weight as your BMR decreases?
Sorry, it does, but that doesn't mean you shouldn't stop trying as the health risks associated with carrying excess weight are well known.
So how do you go about getting over this BMR hill, especially if you have been losing weight and you have hit a plateau? It can be frustrating and you feel like you are working hard and not getting any results for this effort.
Fact.
When you lose weight, you don't just lose fat but muscle too.
My 1st tip is to "get strong" through strength training. You don't need to "pump iron" but resistance training with bands or lifting bottles, water, or tins. OK, slightly kitchen-focused, but you need to start somewhere.
2nd tip is to keep moving, walking, cycling, running etc. No exercise alone will make you lose weight, but exercise is a key pillar to a healthy lifestyle and people who exercise tend to have healthier diets.
3rd tip is to make protein your friend. Protein is critical for building and maintaining muscle, plus it's important for losing weight and keeping it off. It doesn't have to be all beef and turkey, so consider your options. I add an extra portion a day by adding protein powder to my yoghurt or porridge.
It won't change overnight, but I promise you that over time you will see the results. I do this with my clients, especially when they reach a plateau when it comes to weight loss.
Let's bust a myth as well, while I am here.
How often you eat isn't one of them.
Eating 6 small meals a day doesn't boost your BMR. If you like to graze on 6 small healthy meals a day, then fine, but your BMR won't change enough to make a difference.
If you have hit that plateau, then try these 3 tips and see how you get on.
If you need that extra helping hand, then book yourself onto a free breakthrough call with me.
No obligation and no judgements about you, your food habits and your lifestyle.
Remember I was once in your shoes, so I know how it may feel.