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basal metabolic rate

What is your Basal Metabolic Rate?

by | Mar 7, 2024 | Blog, Fitness & Wellness

Your body’s Basal Metabolic Rate (BMR) is like the engine that keeps your metabolism running, even at rest. Understanding and optimizing it can play a pivotal role in achieving and maintaining a healthy weight, especially for busy women like you, juggling the demands of both work and family.

What is Basal Metabolic Rate?

BMR represents the number of calories your body needs to function while at rest. It accounts for essential functions like breathing, circulating blood, and regulating body temperature. For women over 40 dealing with the challenges of stress and a busy lifestyle, a well-functioning metabolism is crucial.

Factors Influencing BMR:

Several factors influence BMR, including age, gender, body composition, and genetics. As we age, our metabolic rate tends to decrease, making weight management more challenging. For women in their 40s and beyond, this becomes a key consideration.

Strategies to Enhance BMR:

  1. Build Lean Muscle: Incorporating strength training into your routine can boost muscle mass. Muscle burns more calories at rest than fat, thereby increasing your BMR. This is particularly beneficial for women aiming to shed those stubborn pounds. It is also pertinent for aging bodies in the prevention of osteoporosis- a bone condition characterized by weakened and porous bones, increasing the risk of fractures.
  2. Prioritize Protein: Ensuring an adequate protein intake is crucial for preserving and building lean muscle. Include sources like lean meats, fish, eggs, and plant-based options like beans and quinoa in your diet.
  3. Stay Hydrated: Hydration plays a role in metabolic processes. Drinking enough water supports cellular functions, ensuring your metabolism functions optimally. It’s a simple yet effective way to keep your engine running smoothly.
  4. Get Enough Sleep: Quality sleep is often overlooked but is integral to metabolic health. Lack of sleep can disrupt hormonal balance, affecting appetite and stress levels. Aim for 7-9 hours of quality sleep per night to support your body’s metabolic functions. Build healthy nighttime habits by putting the phone down by 9pm and turning off the television by 10pm.
  5. Balanced Nutrition: Embrace a whole-foods-based diet rich in nutrients. Include a variety of fruits, vegetables, whole grains, and healthy fats. This not only fuels your body but also provides the necessary vitamins and minerals for optimal metabolic function. Want support with your nutrition? We can help here!
  6. Manage Stress: As a busy woman managing both work and family, stress levels can impact your metabolism. Incorporate stress-management techniques such as mindfulness, meditation, or yoga into your routine to support a positive mindset and overall well-being. Positive mindset work and soul work are long-term strategies to live well with reduced stress.

Determine your Basal Metabolic Rate:

To determine her Basal Metabolic Rate (BMR), use a BMR calculator, which takes into account factors such as age, weight, height, and activity level. This provides a baseline estimate of the calories your body needs at rest, forming a foundation for personalized health and weight management strategies. If you have a health tracking device like the Apple Watch, often estimate data is provided in the associated app.

A Holistic Approach is Best

In conclusion, Wellthy Souls, optimizing your Basal Metabolic Rate involves a holistic approach. By incorporating these strategies into your lifestyle, you can rev up your metabolism and work towards your goal of losing 20 pounds in 8 weeks or simply live longer. Remember, small changes can lead to significant results over time. Here’s to a healthier, more energized you!