Everyone wants to stay in-shape and have a healthy lifestyle. Trying to lose weight and reach a healthy BMI can be difficult when the average human metabolic rate (BMR) of 1400 is already at the reduced end of the scale. The key to losing weight with a BMR of 1400 is to increase your physical activity, understand your caloric needs, watch what you eat and tracking your progress. Let’s discover how to lose weight with a BMR of 1400.
Increase Your Physical Activity
When you have a lower BMR than average, it is important to include an exercise program into your routine to help burn off the few extra calories. However, it is still important to practice caution and start slow. A great place to start is to do some type of exercise three times a week for 20 to 30 minutes. This helps build strength, flexibility and endurance, while burning fat. You can gradually increase the amount of time and the number of days that you workout as your endurance and strength increases. Aim to work out five to six days a week and incorporate a variety of activities such as walking, running, yoga and strength training.
Understanding Your Daily Calories
Calorie needs are calculated differently for each individual. The general calculation for calories of someone with a BMR of 1400 is that it is best to consume around 1500 to 1800 calories a day. Since activity levels played a role in how many calories your body needs, it is important to consider the amount of activity you do. There are also factors such as age, gender and lifestyle that play a role in how many calories you should consume and how many calories you should burn.
Watch What You Eat
Not all calories are created equal, and if you want to achieve weight loss with a BMR of 1400, then watching what you eat is essential. Eating some foods can help speed up the metabolism while eating other foods can slow down the metabolism and add calories to your diet. When trying to lose weight with a BMR of 1400, it is important to focus on healthy foods that are low in calories such as lean proteins, fruits, vegetables and whole grains. Avoid high-calorie foods, sugary drinks and processed foods as they can add empty calories to your diet and slow down metabolism.
Track Your Progress
Keeping a food journal or using an app on your smartphone can help you track your progress and stay motivated. Recording how many calories you consumed in a day and the type of exercise you completed will give you insight into how your body is reacting to your eating and fitness habits. This data can be used to inform your future eating and exercise choices, gradually helping you to reach your weight loss goals.
When trying to lose weight, it is important to reduce stress levels as it has an impact on how your body processes calories. Stress can also trigger overeating and make it harder to focus on your goals. Some ways to reduce stress include activities like yoga, meditation and deep breathing. Talking to a therapist or a friend to process stress can also be beneficial.
Drink Plenty of Water
Staying hydrated is important to keeping your metabolism functioning at a high level and for weight loss. The average person should consume at least 8 to 10 8-ounce glasses of water a day depending on activity levels. That being said, when you have a BMR of 1400 you can get away with drinking slightly less water or other low-calorie calorie drinks such as seltzer water or unsweetened tea.
Eat at Regular Intervals
Eating regularly helps keep blood glucose levels steady and allows your body to metabolize food more efficiently. This can help reduce hunger and cravings as well as provide energy throughout the day. Aim to eat every three to four hours to maximize metabolism and provide energy. Be sure to include protein, carbohydrates, healthy fats and fiber in each meal to stay energized and boost metabolism.
Get Enough Sleep
Getting enough sleep helps to reset the body and the mind, which can help to regulate hormones and increase metabolism. Aim to get 7 to 8 hours of sleep per night and try to disconnect from electronics an hour before bed for optimum relaxation.
Set Realistic Goals
Lastly, it is important to set realistic goals to avoid getting overwhelmed and stay motivated. Creating a plan with a timeline rather than focusing on the end result can help you work towards your goals more efficiently. Make sure to celebrate small successes along the way to stay motivated and focused.
Losing weight with a BMR of 1400 can be achieved through a combination of physical activity, understanding calorie needs, watching what you eat, tracking your progress, reducing stress, staying hydrated, eating at regular intervals and getting enough sleep. With time and dedication, you can reach your weight loss goals with a BMR of 1400.