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Losing weight when you have a low Basal Metabolic Rate (BMR) can be a challenging ordeal, but the results are worth it. Luckily, there are simple tips that anyone can follow to help promote weight loss, even when their BMR is just 1200. Read on to learn more about three of the most effective tips for healthfully losing weight when your BMR is 1200.
1. Follow a Low-Calorie Diet Plan
In order for weight loss to occur, a calorie deficit must be created. When your BMR as low as 1200, it can be difficult to significantly reduce your daily caloric intake without going below the recommended minimum, which is 1200 calories per day. It’s possible to safely reduce your calorie intake while still getting the essential vitamins and minerals your body needs by following a nutrient-dense, low-calorie diet plan. Focus on fresh fruits and vegetables, lean proteins, and whole grains to help you create the calorie deficit needed to lose weight.
2. Incorporate Exercise into Your Routine
It can be difficult to increase your activity level if you have a low BMR, but it’s still possible. Incorporate low-impact exercise such as walking, yoga, swimming, or light weight lifting into your routine to help boost your metabolism. Aim for at least 150 minutes of moderate-intensity activity per week, which is the recommended average for adults.
3. Stay Hydrated
Dehydration can be one of the sneakiest culprits in weight loss plateaus. Staying hydrated helps to keep your metabolism running properly, as well as provide you with energy to get through exercise. The recommended water intake for adults is 2.7 liters, and more if you are being active. Adding electrolytes to your water will also help you stay hydrated and on track to reach your weight loss goals.
4.Eat High-Fiber Foods
Eating high-fiber foods can help you to stay full for longer, enabling you to make it through your work or school day without feeling hungry, and helping to avoid snacking on unhealthy foods. Incorporate sources of fiber, such as legumes, whole grains, nuts, and seeds, into your diet to keep your body feeling full between meals. Eating a diet high in fiber can also help to reduce your risk of chronic illnesses such as diabetes and heart disease.
5. Get Adequate Sleep
Sleep plays an important role in weight loss, as sleep deprivation can cause your body to produce more ghrelin, the hormone that stimulates your appetite, leading to increased cravings and binge-eating. Aim for 7-9 hours of sleep each night, avoid late-night eating and screens, and aim for a consistent sleep schedule to help maintain your metabolism.
6. Add Spicy Foods to Your Diet
Adding spicy foods to your diet can help to boost your metabolism, which is important for weight loss. Capsaicin, the compound in chili peppers that gives them their heat, is a natural metabolism booster, and making the habit of adding hot peppers to your meals can help to keep your calorie consumption in check.
7. Eat Regularly
Eating regularly helps to keep your metabolism running smoothly, and when you have a low BMR it can be especially important. Eating smaller, more frequent meals and snacks can help to keep your body fueled throughout the day, while also preventing you from getting too hungry and overindulging in unhealthy snacks.
8. Use A Calorie Tracker
When you have a low BMR, tracking your calorie intake quickly becomes essential for self-monitoring and weight loss. By tracking your food intake, you can ensure that you’re staying within your caloric budget and obtaining all of the essential vitamins and minerals your body needs. Use a food tracking app for convenience and accuracy, or set up a spreadsheet for tracking in an excel document.
9. Eat Healthy Fats
Whole food sources of healthy fats, such as nuts, seeds, avocado, fish, and coconut oil, can provide your body with the essential nutrients it needs while also helping to keep you feeling full. Healthy fats can also help to give more flavor to food, so you don’t need to worry about your meals being bland.
10. Manage Stress
Stress can be another factor in weight loss plateaus, as it can make it difficult for your body to maintain a healthy metabolism. To help manage stress, practice stress-relieving activities such as yoga, mindfulness, and journaling. It’s also important to take breaks throughout your day and focus on self-care such as a getting a massage or taking a bath to help reduce your stress levels.
Anyone with a BMR of 1200 can still effectively lose weight, as long as the right dietary and lifestyle habits are followed. Incorporating the tips above into your routine will help to make weight loss easier, even with a low BMR. While it may require some patience and dedication, anyone can achieve their weight loss goals with a low BMR.