What Lowers Your Metabolic Rate
For some, dieting is a lifelong task. As the new year dawns, many are more dedicated to dieting than ever. Yet, some lament that their weight is either stuck or increasing. If you are struggling with weight loss that doesn’t go as planned, it’s time to consider your basal metabolic rate (BMR).
BMR refers to the minimum amount of energy needed to maintain life. While it varies from person to person, adult men typically burn around 1,680 calories per day and women around 1,080 calories.
Aging is a cause of a lower BMR. As we age, our muscle mass decreases and our fat mass increases. This fat tissue requires less metabolic energy than muscle tissue which results in a decrease in BMR.
In addition to aging, there are other reasons for a decrease in BMR. These include improper dieting methods and frequent yo-yo dieting leading to a decrease in muscle mass and an increase in body fat, as well as irregular eating habits leading to an increase in stored body fat.
To maintain a high BMR and therefore a body type that loses weight easily, it helps to decrease carbohydrate intake and increase protein intake.
In particular, it is important to avoid refined carbohydrates such as white rice and bread and ensure a balanced diet with high-quality protein. Additionally, regular anaerobic exercise to increase muscle mass and sufficient rest are recommended.
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