WHY MY BMR IS LOW

BMR – What is it?

BMR stands for Basal Metabolic Rate. In simple terms, it is the amount of energy your body uses just to stay alive and carry out its basic functions, such as breathing, maintaining body temperature, and circulating blood. It comprises about 60-70% of your total daily energy expenditure.

Your BMR is influenced by several factors including age, sex, activity level, and muscle mass. Women typically have a lower BMR than men due to having a higher proportion of body fat and less muscle mass.

Why is BMR Important?

A higher BMR means your body burns more calories, even while you are inactive. So, people with higher BMRs tend to find it easier to stay lean or lose weight.

Causes of Low BMR

Genetics and age are the main causes of a low BMR. Some other factors can contribute to a slower metabolism:

1. Hypothyroidism: Thyroid hormone is a key player in metabolism. An underactive thyroid, or hypothyroidism, can lead to a sluggish metabolism and weight gain.

2. Cushing's Syndrome: Cushing's syndrome, often caused by too much cortisol in the body, can promote high glucose levels and fat accumulation, resulting in weight gain.

3. Medications: Certain medications, like steroids and beta-blockers, can suppress metabolism.

4. Poor Sleep: Lack of sleep can affect your metabolism and appetite. Studies suggest that people who sleep less have higher levels of the stress hormone cortisol, which can lead to an increase in belly fat.

5. Starvation Mode: Crash dieting or extreme calorie restriction can lead to a drop in metabolism as your body goes into "starvation mode" to conserve energy.

6. Lack of Muscle Mass: Muscle mass plays a vital role in BMR. Since muscle is more metabolically active than fat, having more muscle can increase your BMR. People who are sedentary or have lost muscle mass due to aging or inactivity may have a lower BMR.

Lifestyle Factors to Boost BMR

Fortunately, there are things you can do to boost your BMR and burn more calories:

1. Build Muscle: Focusing on strength training and resistance exercises can help increase muscle mass, which can boost BMR.

2. Move More: Engaging in physical activity throughout the day, whether it's walking, taking the stairs, or doing a workout routine, can increase BMR.

3. Eat Nutritious Foods: Eating balanced meals with lean proteins, healthy fats, and nutrient-packed carbohydrates can provide the energy your body needs to function properly.

4. Get Adequate Sleep: Aim for at least 7-8 hours of quality sleep per night to support healthy metabolism.

5. Manage Stress: Chronic stress can disrupt metabolism. Practicing relaxation techniques like meditation, deep breathing, or spending time in nature can help manage stress.

Conclusion

Having a low BMR can impact weight management, so understanding the factors that affect your metabolism and implementing healthy lifestyle changes can be key to achieving your desired outcome. Whether you're looking to lose weight or maintain a healthy weight, focusing on building muscle, moving more, eating nutritious foods, and getting adequate sleep can all help elevate your BMR and support a healthy metabolism.

Frequently Asked Questions

1. Can genetics influence my BMR?

   • Yes, genetics does play a role in determining your BMR, but it's not the sole factor. Lifestyle choices also impact your metabolism.

2. Is there a way to measure BMR?

   • Yes, BMR can be measured through various methods, including indirect calorimetry, which involves measuring oxygen consumption and carbon dioxide production.

3. How much does muscle mass affect BMR?

   • Muscle mass is a significant factor in BMR. A pound of muscle burns more calories than a pound of fat, even at rest.

4. Can crash dieting cause a low BMR?

   • Yes, extreme calorie restriction can lead to a drop in metabolism as the body goes into "starvation mode" to conserve energy.

5. Can stress affect my BMR?

   • Chronic stress can disrupt metabolism, potentially leading to weight gain and difficulty in losing weight.