Low RMR and weight loss--Im not losing.

Question
QUESTION: Hi there. I recently had my RMR tested--it's low, only 1100 calories, so I only burn 1300-1400/daily to maintain. My question is--how many calories a day SHOULD I be eating to see some modest results. I've been aiming for 1000-1100 for a modest (.5-1 lb)loss a week. My weight is STUCK. I've been working out moderately (walking on a treadmill plus I live in NYC) and making good choices. I'm so frustrated. If I up my intake I won't lose. Any lower and I'll starve. What's wrong with me? What do you suggest? Thanks.

ANSWER: Jennifer,

It's possible that you are under eating. If you don't get enough calories your body will decrease it's metabolic rate even more and go into a 'pseudo starvation' mode. That will make it difficult to lose weight.

You need to make sure you are getting a good balance of fiber-based carbohydrates (whole grains, fruits, veggies), lean protein and good fats (fatty veggies, fish, nuts, etc.) that contain mono and polyunsaturated fats. Don't subscribe to the fad diets.

You shouldn't go hungry. When you do, you mess with your insulin levels and decrease weight loss. You should eat several small meals a day to avoid hunger. Focus on low-glycemic foods. Check out www.glycemicindex.com for some good recipes.

Hope this helps.

---------- FOLLOW-UP ----------

QUESTION: I do try for a good mix of healthy foods. Still, I would appreciate a calorie target as a guideline. Based on my RMR (1100) and calorie expend. of 1350, how many calories should I eat to LOSE (not gain or maintain). Thanks.  

Answer
Jennifer,

I know you are looking for a calorie target and many dieticians, etc. like to think in these numbers. However, most estimates are not very reliable. How did you get you RMR tested.

There is recent evidence that simple 'fidgeting' can account for a huge percentage of daily calorie expenditure. Things like tapping your fingers, shifting in your chair, pacing when you are on the phone, etc. Some folks do a lot of this type of movement while other sit still most of the time.

Even if people exercise the same, eat the same and have the same RMR, they can still vary dramatically in actually calorie expenditure.

Then there is the factor of digestion efficiency and frequency of excretion. Most formulas don't account for this either.

So it is difficult for me to just give you a number through an internet conversation. I will tell you this.

In order to lose weight you should go go about 500 calories per day less than what it takes to maintain it. But this is assuming that you are not already causing your body to slow down its metabolism by eating too little. It sounds to me like you might be doing this.

I would suggest trying to eat a little more of high fiber and healthy fat foods to try and bring your metabolism under control.

If you need a push, I have used a 5-day food kit in the past that has great results to help you reset your metabolism. You can watch a video to learn about this at

http://www.thebraincode.com/reset

If you want to give this a try contact me through the contact information on that video screen and we can see if that is right for you.

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