BMR/RMR question

R

redsporty1

Member
My BMR is 1320, my RMR is 1230. If I go 500 calories below either I'm going too low. How low is too low for a 49 year old who's going through menopause but in good shape. Want to loose that dreaded last 10 pounds. I'm 5'6", weigh 133, eat clean but too many almonds..... not loosing any more weight. Cut way down to 900-1000 calories a day and not seeing any difference. Don't want to damage my metabolism since I'm already on thyroid meds. which keep my levels normal, just had my physical and all is well there. Work out daily doing Cathe rotations. Ideas on how to get the scale moving again??
 
I'm not Cathe but until she chimes in, don't eat under your BMR/RMR it's not good for your metabolism. You want to create your calorie deficit from your TDEE (total daily energy expenditure). This includes your BMR plus all daily activity, walking around, exercise, etc.
 
Thanks all. The link to that article was why I was asking. So my TDEE is 1799 so I should eat 1299 a day.
I don't drink a ton of water, probably a liter while working out and directly after, then another liter throughout the day. And a few cups of decaf in the morning. I like herbal tea in the evening too. Need to probably get anther liter of water in my day. Thanks all! You're awesome.
 
5'6" and 133lb- that sounds pretty good to me! Of course I don't know anything about your body composition, but if you feel you're carrying too much fat, how about staying the same weight, but increasing the muscle:fat ratio? Then you don't need to fret about calories - just about the weights you lift!
 
Justinef said:
5'6" and 133lb- that sounds pretty good to me! Of course I don't know anything about your body composition, but if you feel you're carrying too much fat, how about staying the same weight, but increasing the muscle:fat ratio? Then you don't need to fret about calories - just about the weights you lift!
Click to expand...

I agree with what justine has quoted above.
Another way to gauge the body composition would be the clothes size in comparison with the weight.

All the very best,
 
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So far nothing changed. I've been between 1400 and 1200 calories for a couple weeks. Still 133-135. UGH!!!! Doing the nutrition part on Cathe's web site so hopefully that will tell me what I'm doing wrong. Yesterday was a bust, took my Mom to appointments then ran errands with her and made sure she had food, etc.... enough for the coming snow. Took longer than I thought and all I ate was a great breakfast of egg beaters, 1 cup, with peaches and pistachios and fage greek yogurt, then just protein bars. ICK. But I was in the car all day and got home in time to go to bed. So today will be better.
 
Ok something that stands out to me in your recent post is the protein bars. I don't eat them but I do know that many brands are really just candy bars in disguise with way too much sugar and that just spikes your blood glucose, increases insulin release and encourages fat deposition. On busy days like this are you able to throw some raw veges/ fruit/ nuts/cheese or anything together so you have healthier snacks in arms reach? Try and take notice of nutrition labels and sugar content if you don't already. Some protein powders also come in single use packets that are handy when on the go and just add water. Sounds like you're under a bit of stress here and have many responsibilites with little time for yourself - deep breaths....take care and try not to be so hard on yourself,
Jamie
 
jamie vaughn said:
Ok something that stands out to me in your recent post is the protein bars. I don't eat them but I do know that many brands are really just candy bars in disguise with way too much sugar and that just spikes your blood glucose, increases insulin release and encourages fat deposition. On busy days like this are you able to throw some raw veges/ fruit/ nuts/cheese or anything together so you have healthier snacks in arms reach? Try and take notice of nutrition labels and sugar content if you don't already. Some protein powders also come in single use packets that are handy when on the go and just add water. Sounds like you're under a bit of stress here and have many responsibilites with little time for yourself - deep breaths....take care and try not to be so hard on yourself,
Jamie
Click to expand...

Instead of buying, why not just venture in the kitchen and make them and portion them.
This is the way to exactly know what is coming through lips all the way down to the digestive system:cool::eek:
 
redsporty1 said:
Thanks all. The link to that article was why I was asking. So my TDEE is 1799 so I should eat 1299 a day.
I don't drink a ton of water, probably a liter while working out and directly after, then another liter throughout the day. And a few cups of decaf in the morning. I like herbal tea in the evening too. Need to probably get anther liter of water in my day. Thanks all! You're awesome.
Click to expand...

Not Cathe, obviously...heh.

How are you calculating your TDEE? I'm about that size and get in other calculators 2150 +/- .

Another thing, for me, it is not just calorie counting, it is what you eat, or what I eat. Do you eat leafy greens regularly? Cruciferous veggies? whole grains? beans? legumes? lean meat, fish, or vegan/vegetarian alternatives? Citrus? Green tea? These are my favorites for weight loss. I am a fan of food combining, but I keep it simple, and I don't always food combine, it just seems to work for me. Proteins with veggies, veggies with starch, but not proteins & starch together. Fruits by themselves and before other foods. I did have @ 1500-1700 daily calories for weight loss, 1800-2200 to maintain, depending on exercise.

My own weight loss has never really been a quick process, 1/2 lb. per week at most. I've only really gained once with a combination of poor diet + lack of regular daily exercise, in the last 5 years. (13-15 pounds). The best prescription I think would be find your true TDEE, and change your diet. One other thing I should mention, in my case, I succeed with aerobic exercise & weights or bodyweight training, light to moderate in intensity, at least that's where I'm having the most success, with sustainable daily, 5 - 6 days a week, exercise. You may have to try some different things to find what works for you. I did. If you want to just try one thing, eat a salad a day, everyday, and see how that goes. Don't freak out, you just had a physical & all is well. :)
 
jamie vaughn said:
Ok something that stands out to me in your recent post is the protein bars. I don't eat them but I do know that many brands are really just candy bars in disguise with way too much sugar and that just spikes your blood glucose, increases insulin release and encourages fat deposition. On busy days like this are you able to throw some raw veges/ fruit/ nuts/cheese or anything together so you have healthier snacks in arms reach? Try and take notice of nutrition labels and sugar content if you don't already. Some protein powders also come in single use packets that are handy when on the go and just add water. Sounds like you're under a bit of stress here and have many responsibilites with little time for yourself - deep breaths....take care and try not to be so hard on yourself,
Jamie[/QUOTE

My protein bars have no more than 4 g's of sugar, but yes that is something I'd like to get away from. Got on the scale this morning and I'm up to 136 pounds. How do I gain that much in a couple days of eating 1200-1400 calories? I'm at a loss. Totally bummed today. Still, getting ready to do my stairs workout and then cook up some salmon for lunch. I think menopause makes my metabolism slower and I should be at about 1000 calories a day. What do you all think?
Click to expand...
 
112toGuru said:
Not Cathe, obviously...heh.

How are you calculating your TDEE? I'm about that size and get in other calculators 2150 +/- .

Another thing, for me, it is not just calorie counting, it is what you eat, or what I eat. Do you eat leafy greens regularly? Cruciferous veggies? whole grains? beans? legumes? lean meat, fish, or vegan/vegetarian alternatives? Citrus? Green tea? These are my favorites for weight loss. I am a fan of food combining, but I keep it simple, and I don't always food combine, it just seems to work for me. Proteins with veggies, veggies with starch, but not proteins & starch together. Fruits by themselves and before other foods. I did have @ 1500-1700 daily calories for weight loss, 1800-2200 to maintain, depending on exercise.

My own weight loss has never really been a quick process, 1/2 lb. per week at most. I've only really gained once with a combination of poor diet + lack of regular daily exercise, in the last 5 years. (13-15 pounds). The best prescription I think would be find your true TDEE, and change your diet. One other thing I should mention, in my case, I succeed with aerobic exercise & weights or bodyweight training, light to moderate in intensity, at least that's where I'm having the most success, with sustainable daily, 5 - 6 days a week, exercise. You may have to try some different things to find what works for you. I did. If you want to just try one thing, eat a salad a day, everyday, and see how that goes. Don't freak out, you just had a physical & all is well. :)
Click to expand...

I think I need to really re-think what I eat. I use to eat a huge salad with kale and spinach at lunch with some blueberries, strawberries and a couple pistachios and that fake crab meat (white fish). It's so cold out I haven't eaten salads for a while but I eat asparagus, broccoli, cauliflower, brussel sprouts, green beans, etc..... with salmon. Here's what I ate yesterday:
Breakfast
1 cup almond milk unsweetened
3 cups decaf coffee
2 cups spinach wilted
1 egg
1 egg white
1 piece of string cheese
1 medium tomato

Lunch
4 oz. salmon
1 cup broccoli
1 cup cauliflower
1/4 cup hummus

Dinner
1 cup broccoli
1 cup cauliflower
1 cup nonfat greek yogurt
10 fresh blueberries
3 strawberries

Snack
10 almonds
3 walnuts
3 pecans
 
Wow, I'd be starving.....Do you avoid grains for any reason -like a gluten allergy? Don't get me wrong - this looks very healthy and you are obviously making the right choices, it just doesn't sound like enough food, especially if you are working out. You don't want your body to go into starvation mode as it will just hold onto fat that much more. Maybe a dietician could be of assistance - even just to ensure you're including all the necessary amounts of protein/ carbs/ healthy fats especially if you have dietary restrictions. I'd been told I needed 1800 calories/ day with my workouts and I fought it like crazy, restricting myself to 1200-1500 at the most and then would be so hungry I'd binge and gain more. Once I let go of that my weight settled down and it's much less stressful, I try not to measure anymore as it sets me back into my obssessive mode LOL!
To be honest, your weight sounds bang on, maybe it would help to ditch the scale and focus on attaining lean muscle which helps burn fat - and go by how your clothes fit. The scale is evil in my house!
Jamie
 
I echo what Jamie said - your daily food would see me through to lunchtime lol! Also, the ditching the scale bit, and getting lean muscle- that's what I was getting at in my first post, but Jamie said it better;-)
maybe have a look at girls gone strong for a bit of inspiration. Good luck x
 
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Justinef said:
I echo what Jamie said - your daily food would see me through to lunchtime lol! Also, the ditching the scale bit, and getting lean muscle- that's what I was getting at in my first post, bit Jamie said it better;-)
maybe have a look at girls gone strong for a bit of inspiration. Good luck x
Click to expand...

Same here.
That is what I meant by mentioning clothes size.
Lean muscle mass enable a body to slot into small/tiny sizes.
small/tiny in comparison to the weight.

Ps: Loosing weight and losing fat for a better body composition have similarities in the process in
term of calories deficit. There are not the same ball game though ;-)
 
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jamie vaughn said:
Wow, I'd be starving.....Do you avoid grains for any reason -like a gluten allergy? Don't get me wrong - this looks very healthy and you are obviously making the right choices, it just doesn't sound like enough food, especially if you are working out. You don't want your body to go into starvation mode as it will just hold onto fat that much more. Maybe a dietician could be of assistance - even just to ensure you're including all the necessary amounts of protein/ carbs/ healthy fats especially if you have dietary restrictions. I'd been told I needed 1800 calories/ day with my workouts and I fought it like crazy, restricting myself to 1200-1500 at the most and then would be so hungry I'd binge and gain more. Once I let go of that my weight settled down and it's much less stressful, I try not to measure anymore as it sets me back into my obssessive mode LOL!
To be honest, your weight sounds bang on, maybe it would help to ditch the scale and focus on attaining lean muscle which helps burn fat - and go by how your clothes fit. The scale is evil in my house!
Jamie
Click to expand...
My clothes are kind of snug now. Feel like I'm going to burst out of my jeans when I sit. Yuck. I think my calories are lower than yours because I'm going through menopause and my DR said I can consume at least 200 calories less because of that. It really slows down the metabolism. So I'm trying to rev it up by doing STS.
 
Awe I'm sorry, I know how hormones can affect us though. I'm 48 and have my ups and downs over the past few years as well. I hope STS works well for you.
Jamie
 
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