Your Basal Metabolic Rate!

Our bodies use a certain amount of energy for their day-to-day natural processes that occur autonomously (without us knowing). This energy amount is called our basal metabolic rate and is the minimum amount of energy we need for our bodies to survive & function each day. Lots of factors affect your metabolism including age, gender, & muscle mass. On top of this, our bodies use up more energy for any movements we perform. The total of our daily metabolism and movements is different for each person but for this we will say we use (X) amount of energy in one day.

If we consume (eat & drink) more energy than (X), our bodies may store the excess energy as fat. While having a certain amount of fat is not necessarily unhealthy, when this builds up, it is a common sign of an unhealthy lifestyle, lacking in exercise and appropriate nutrition.

On the other hand, if we consume less energy than (X) each day, our bodies will use the fat stored in our bodies as energy. This is the formula that is most important if you have been recommended to lose weight and fat mass for health reasons and is also known as calory deficit.

Metabolism + Movement = Energy Consumed ➡️ weight stays the same

Metabolism + Movement < Energy Consumed ➡️ weight gain

Metabolism + Movement > Energy Consumed ➡️ weight loss

Tips to help with achieving regular calory deficit for health reasons:

📒Keep a food diary and add up the calories from your food to keep a tab on your consumption

🚰Drink a glass of water before meals. This will make you feel fuller

🏃‍♂️Get your recommended 120 minutes of moderate activity or 75 minutes of vigourous activity each week

🤰You do not have to be full all the time and hunger can be a good thing when you have good nutrition

🍽Have 3 full, nutritious meals consistently each day to limit snacking in between meals

👋Send me a message if you need a hand with anything related to your weekly wellbeing routine