Low RMR 875 - Working to increase it
Kim55555
Posts: 987 Member
I had my RMR tested and was surprised to learn it was just 875.
A bit of background on me
5 foot 2, 58-59 kg in weight
I lost my 32 kg over the course of 2 & 1/2 years. I lift heavy and exercise intensely. I am nicely toned athletic looking now.
When i needed a bit of a breather during my marathon weight loss I ate at a slight deficit andI calorie cycled for stretches of time eating between 1700-2300 a day. During this time i still lost fat but just at a slower pace. Then when I was ready again to go at it harder I'd eat at a bigger deficit eating between 1600-1950 calories. This was about a 15 % cut but I'm not entirely sure on this.
Anyway since last August my body scale weight has stabilised between 57.5 - 59.5 kg. I ate at a moderate defecit for the past 4 months and lost heaps of fat and centimetres. Actually when I showed the exercise physiologist my Christmas photo from 2011 compared to 2012 I asked him how much weight he thought I'd lost and he said about 20 kg. I told him I lost just the 3kg. Amazing hey. He was really impressed with my body and what I had accomplished.
Ok onto the topic. He tested my RMR and it was just 875. The normal should be 1350.
His recommendations to increase it was:
To eat 15 - 20 % more food by eating healthy fats like nuts, avocados, healthy oils.
Eat protein & fat for breakfast rather than cereal. This is important because if you eat carbs in the morning your sugar levels are spiked. Thats not good.
2 - 3 hours before exercise eat protein and fat so then your body will burn your fat stores. Rather than eating carbs beforehand, if you do that your body will burn the meal you just ate as its in your bloodstream, therefore not burning your fat stores. I thought that that was a myth till I visited this exercise physiologist.
This company I went to have worked with elite athletes.
So I have been following the recommendations and will revisit after 4 weeks to see if I'm on the right track.
Currently I am experimenting to see just how much I can eat without gaining weight. I've started high eating between 2500 - 2700 calories per day. I've been tracking my scale weight to make sure I'm not gaining.
When I can figure out the amount of food I can eat to stay a stable weight then I'll know for sure how much I need to cut for the next time. I still have some tummy fat I want to get rid of but next time I cut I'll just eat at a slight 5-10 % defecit because I don't want my metabolic rate to lower again.
Does anyone have any good links or tips for me to do with metabolic resetting or figuring out your true TDEE ? Any stories to share ?
Thanks!
A bit of background on me
5 foot 2, 58-59 kg in weight
I lost my 32 kg over the course of 2 & 1/2 years. I lift heavy and exercise intensely. I am nicely toned athletic looking now.
When i needed a bit of a breather during my marathon weight loss I ate at a slight deficit andI calorie cycled for stretches of time eating between 1700-2300 a day. During this time i still lost fat but just at a slower pace. Then when I was ready again to go at it harder I'd eat at a bigger deficit eating between 1600-1950 calories. This was about a 15 % cut but I'm not entirely sure on this.
Anyway since last August my body scale weight has stabilised between 57.5 - 59.5 kg. I ate at a moderate defecit for the past 4 months and lost heaps of fat and centimetres. Actually when I showed the exercise physiologist my Christmas photo from 2011 compared to 2012 I asked him how much weight he thought I'd lost and he said about 20 kg. I told him I lost just the 3kg. Amazing hey. He was really impressed with my body and what I had accomplished.
Ok onto the topic. He tested my RMR and it was just 875. The normal should be 1350.
His recommendations to increase it was:
To eat 15 - 20 % more food by eating healthy fats like nuts, avocados, healthy oils.
Eat protein & fat for breakfast rather than cereal. This is important because if you eat carbs in the morning your sugar levels are spiked. Thats not good.
2 - 3 hours before exercise eat protein and fat so then your body will burn your fat stores. Rather than eating carbs beforehand, if you do that your body will burn the meal you just ate as its in your bloodstream, therefore not burning your fat stores. I thought that that was a myth till I visited this exercise physiologist.
This company I went to have worked with elite athletes.
So I have been following the recommendations and will revisit after 4 weeks to see if I'm on the right track.
Currently I am experimenting to see just how much I can eat without gaining weight. I've started high eating between 2500 - 2700 calories per day. I've been tracking my scale weight to make sure I'm not gaining.
When I can figure out the amount of food I can eat to stay a stable weight then I'll know for sure how much I need to cut for the next time. I still have some tummy fat I want to get rid of but next time I cut I'll just eat at a slight 5-10 % defecit because I don't want my metabolic rate to lower again.
Does anyone have any good links or tips for me to do with metabolic resetting or figuring out your true TDEE ? Any stories to share ?
Thanks!
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