Eating below BMR??? - your thoughts on this article please
SuffolkSally
Posts: 964 Member
Your Basal Metabolic Rate – How it Applies to Rapid Fat Loss
Your basal metabolic rate is the number of calories your body burns, not including calories burned from daily activity. I realize that calorie counting and knowing your BMR may seem like an "old school" approach to dropping body fat, but an understanding of these numbers will help if you are stuck. I want to discuss your BMR and why many people simply eat too many calories per day when trying to lose weight. We will also discuss the fact that people overestimate the effect that adding muscle has on increasing the BMR.
basal metabolic rate and fat loss
Understanding BMR Is Going to Help You Get Lean Quickly
The total calories you burn in a day are a sum of your BMR plus any calories burned through activity. The biggest number in this equation is your basal metabolic rate…the amount of calories you burn in addition to this is much smaller in comparison. A common mistake I see made on a regular basis is that people simply overestimate how many calories they burn through activity. Also…many people believe the regular rules don't apply to them.
Most People Think They are the "Exception to the Rule"
Many people by nature think that the rules apply to everyone except for them…and that is probably in every area of life. I realize that metabolisms do vary, but we aren't as different as people might expect. Over the years I have worked alongside hundreds of people and probably at least 75% were overweight. Almost every single last one of those people claimed to have a slow metabolism and believed they couldn't drop that weight no matter what. The problem was that many of these people ate a day's worth of calories by lunch time.
People Overestimate How Many Calories They Burn In a Day
Many of the fitness publications and personal trainers greatly overestimate how many calories a person burns in a day.
Total Calories Burned = BMR + Calories Burned from Activity
The BMR is somewhat constant. It goes down a bit as you lose weight, but for the most part it is a constant that is based on age, weight, and height (those are the variables used to predict BMR and they are somewhat accurate). The part of the equation that people exaggerate is the "Calories Burned from Activity". It has been my experience that people grossly overestimate how many additional calories they burn in a day.
Muscle Does Not Contribute Much to Calories Burned per Day
I have said this for years…gaining muscle is a poor strategy if you want to lose body fat. It helps a little, but is greatly exaggerated by the mainstream fitness magazines. Many fitness magazines claim that muscle burns an extra 50 calories per day per pound of muscle. This is false! It is closer to the 5-10 calorie per pound range. So if you gain an extra 10 pounds of pure muscle, then you will burn 50-100 calories per day (depending upon which scientific literature you are citing). It will help long term, but you shouldn't consider it in your short term fat loss equation.
False Belief that Big Muscular People Need to Eat a Lot More
Many muscular guys and girls believe they have to eat quite a few more calories than a smaller person of the same height, which is why so many bigger guys and girls have a tough time getting lean. There will be a slight difference, but not to the extent that many people believe.
An Online Recording That Will Create a Paradigm Shift
John Barban is a low key guy who isn't as well-known as many of the fitness experts…but he just might be one of the most knowledgeable. Let me rephrase that…he is one of the most knowledgeable! He just finished a free recording talking about BMR and Weight Loss. This recording is going to stir up some debate!
How Many Calories Do You Need to Lose Weight
[I HIGHLY suggest that you head on over to his site and listen while you surf the Internet.]
Some Highlights…
1. People should aim to eat 400-500 below their BMR when losing weight.
2. Since BMR accounts for 80% of calories burned, use that as your baseline.
3. Consider calories burned from activity as a bonus.
4. Very few men need to eat over 2,000 calories per day even maintaining (will shock many people and he explains why).
5. He is 217 pounds, is eating 1,200-1,500 calories per day to lose 2 pounds per week.
6. Bottom line…people have been mislead when it comes to how many calories to eat per day.
John Barban is a low key guy who is also the scientific editor behind a few well-known health and fitness information products. I read and listen to everything this guy publishes. In the past he didn't put out too much free info, but that is changing. Seriously…listen to this recording while you are online tonight (two thumbs up, five stars, 9.5 out of 10, etc.)
How Many Calories Do You Need to Lose Weight
Note: I would love to hear what you guys think of that recording. It is controversial…which is why it will make for a great discussion and debate. Love these types of posts!
Your basal metabolic rate is the number of calories your body burns, not including calories burned from daily activity. I realize that calorie counting and knowing your BMR may seem like an "old school" approach to dropping body fat, but an understanding of these numbers will help if you are stuck. I want to discuss your BMR and why many people simply eat too many calories per day when trying to lose weight. We will also discuss the fact that people overestimate the effect that adding muscle has on increasing the BMR.
basal metabolic rate and fat loss
Understanding BMR Is Going to Help You Get Lean Quickly
The total calories you burn in a day are a sum of your BMR plus any calories burned through activity. The biggest number in this equation is your basal metabolic rate…the amount of calories you burn in addition to this is much smaller in comparison. A common mistake I see made on a regular basis is that people simply overestimate how many calories they burn through activity. Also…many people believe the regular rules don't apply to them.
Most People Think They are the "Exception to the Rule"
Many people by nature think that the rules apply to everyone except for them…and that is probably in every area of life. I realize that metabolisms do vary, but we aren't as different as people might expect. Over the years I have worked alongside hundreds of people and probably at least 75% were overweight. Almost every single last one of those people claimed to have a slow metabolism and believed they couldn't drop that weight no matter what. The problem was that many of these people ate a day's worth of calories by lunch time.
People Overestimate How Many Calories They Burn In a Day
Many of the fitness publications and personal trainers greatly overestimate how many calories a person burns in a day.
Total Calories Burned = BMR + Calories Burned from Activity
The BMR is somewhat constant. It goes down a bit as you lose weight, but for the most part it is a constant that is based on age, weight, and height (those are the variables used to predict BMR and they are somewhat accurate). The part of the equation that people exaggerate is the "Calories Burned from Activity". It has been my experience that people grossly overestimate how many additional calories they burn in a day.
Muscle Does Not Contribute Much to Calories Burned per Day
I have said this for years…gaining muscle is a poor strategy if you want to lose body fat. It helps a little, but is greatly exaggerated by the mainstream fitness magazines. Many fitness magazines claim that muscle burns an extra 50 calories per day per pound of muscle. This is false! It is closer to the 5-10 calorie per pound range. So if you gain an extra 10 pounds of pure muscle, then you will burn 50-100 calories per day (depending upon which scientific literature you are citing). It will help long term, but you shouldn't consider it in your short term fat loss equation.
False Belief that Big Muscular People Need to Eat a Lot More
Many muscular guys and girls believe they have to eat quite a few more calories than a smaller person of the same height, which is why so many bigger guys and girls have a tough time getting lean. There will be a slight difference, but not to the extent that many people believe.
An Online Recording That Will Create a Paradigm Shift
John Barban is a low key guy who isn't as well-known as many of the fitness experts…but he just might be one of the most knowledgeable. Let me rephrase that…he is one of the most knowledgeable! He just finished a free recording talking about BMR and Weight Loss. This recording is going to stir up some debate!
How Many Calories Do You Need to Lose Weight
[I HIGHLY suggest that you head on over to his site and listen while you surf the Internet.]
Some Highlights…
1. People should aim to eat 400-500 below their BMR when losing weight.
2. Since BMR accounts for 80% of calories burned, use that as your baseline.
3. Consider calories burned from activity as a bonus.
4. Very few men need to eat over 2,000 calories per day even maintaining (will shock many people and he explains why).
5. He is 217 pounds, is eating 1,200-1,500 calories per day to lose 2 pounds per week.
6. Bottom line…people have been mislead when it comes to how many calories to eat per day.
John Barban is a low key guy who is also the scientific editor behind a few well-known health and fitness information products. I read and listen to everything this guy publishes. In the past he didn't put out too much free info, but that is changing. Seriously…listen to this recording while you are online tonight (two thumbs up, five stars, 9.5 out of 10, etc.)
How Many Calories Do You Need to Lose Weight
Note: I would love to hear what you guys think of that recording. It is controversial…which is why it will make for a great discussion and debate. Love these types of posts!
0
Replies
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I know this thread is old, but I was searching about this article I found from John Barban's site: http://johnbarban.com/weight-loss-fallacies-2lbs-per-week-and-1200-calories-per-day/
I wanted to know if it's possible to create a calories deficit of 1000 calories and stay above bmr. He says it's ok to eat below bmr, according to him I'll have to eat 1000 calories and exercise daily to lose 1 pound per week. I've being eating an avarege of 1400/1500 calories for 4 months and I had lost 23lbs, last week I ate 1740 calories per day and lost 1.5 lbs.... I exercise 2 times a week.0 -
He makes a living selling his "programs and supplements" over the internet... Good for him...
He is 217 pounds, is eating 1,200-1,500 calories per day to lose 2 pounds per week - good for him - I'm 176lbs, and eat 200 cals to lose.5lbs a week - but I'm also happy, healthy and have more energy than I have uses for....0 -
He makes a living selling his "programs and supplements" over the internet... Good for him...
He is 217 pounds, is eating 1,200-1,500 calories per day to lose 2 pounds per week - good for him - I'm 176lbs, and eat 200 cals to lose.5lbs a week - but I'm also happy, healthy and have more energy than I have uses for....
Hehe you meant 2000 calories?0
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