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Diet, Nutrition & Weight Loss
Reply to "I’m 53 and trying to lose weight. It’s not moving. "
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[quote=Anonymous]I think the key is not to eat below your BMR (basal metabolic rate), which is what your body needs to stay alive, power your organs, etc. That is different from TDEE (total daily expenditure), which accounts for exercise. Eating below your BMR can trigger your body to go into starvation mode, slowing the metabolism and retaining fat while burning muscle - the exact opposite of what you want if you’re trying to lose fat and gain muscle in your 50s. For most people, 1200 is well below BMR. I am 55, 5’8” and 130 pounds ~ 20% body fat. My BMR is 1400 and my TDEE is around 1600 when I’m sedentary and 1800 when I’m lifting 3-4x/week. So my maintenance goal is around 1700 on average. If I wanted to lose weight, which I don’t, I couldn’t lose 1 pound a week safely without dipping below my BMR and messing with my metabolism. The way to do this while preserving bones, muscle, and metabolism is to add more exercise or shave off ~ 200 calories and accept a slower process.[/quote]
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