Nahanni River Herbs
METABOLIC RATE, MMR & RMR
NATURAL NUTRIENTS VS. STIMULANTS
When you attempt to diet, your body works against you by slowing down your metabolic rate, or metabolism. Your body stores more of the food you are eating as fat, than it would, if you were not restricting your caloric intake. From an evolutionary standpoint, this slowing down of the metabolic rate is the reason you exist. The body is still evolutionarily programmed for famine, and is not programmed for a new type of famine - the next diet you go on. The new diet eventually slows the metabolic rate in response to a reduced food intake in order to be able to store and maintain enough body fat to survive.
Consider - in the past decade, researchers have documented almost 60 different genes that play interweaving roles in securing fat stores. The body has all sorts of mechanisms to protect itself from starvation. The key to not activating these genetic programs and hormones, is to eat in a balanced way (adequate protein, essential fats, and fiber at each meal), not skip meals or cutting calories too low (signaling starvation), and to exercise regularly.
NATURAL FAT BURNING NUTRIENTS (NFBN)
*About 50% of North Americans take one or more dietary supplements including vitamins, minerals, herbal preparations, and homeopathic remedies. |
BENEFITS OF NATURAL FAT BURNING NUTRIENTS (NFBN)
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The science of thermogenics holds the key to safe and effective weight loss, because it focuses on the biological processes that burns off fat, rather than targeting the hypothalamus (appestat center of the brain). It is important to remember that the safety and effectiveness of thermogenics depends on using the proper combination of compounds in recommended proportions and dosages.
STIMULANT THERMOGENIC NUTRIENTS (STN)
*Should be used with CAUTION *Always check with your physician before using |
SAFER STIMULANT THERMOGENIC NUTRIENTS
*SAFER stimulants for most people (with benefits similar to the NFBN) | |
DRAWBACKS TO USING STIMULANT
THERMOGENIC NUTRIENTS (STN):
- STN can weaken the body by pushing it too far, usually further than it wants to go.
- When STN are used regularly they wear the body down. For example, STN can burn out the adrenal glands by repeated stimulation.
- Long term use of STN lowers energy.
- When STN are abused, they are destructive.
- Stimulates the central nervous system.
- Gives an initial energy burst, then fatigue.
- Using STN may result in a jittery feeling, which indicates a sensitivity to the stimulant or stimulants.
- Stimulant Thermogenic Nutrients (STN) are NOT recommended for use by:
- Nursing or pregnant women.
- Individuals suffering from heart disease, anxiety attacks, high blood pressure, diabetes, thyroid and adrenal disorders, and those using anti-depressants.
FIGURING OUT YOUR METABOLIC RATE -
Rest Metabolic Rate (RMR) &
Maintenance Metabolic Rate (MMR)
Figuring your Rest Metabolic Rate (RMR) - the number of calories your body uses to fuel the functions that keep you alive. Adding your RMR to the number of calories you burn each day (be it exercising, working in the garden, daily chores or washing the dishes) tells you how many calories it takes to maintain your weight or your Maintenance Metabolic Rate (MMR). Knowing these figures can help you to understand if you are working with your body - metabolically or against your body - catabolically.
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MEN - FIGURING YOUR RMR
1. First determine you Body Fat Percentage (BFP). This will show your lean muscle mass. 2. Subtract your body fat in pounds from your total weight to determine your fat-free mass (FFM). 3. Convert this value to kilograms by dividing by 2.2, then multiply by 24 for your estimated RMR.
Example: Client - 250 lbs. - 30% (BFP) = 175 (FFM) (175/2.2) x 24 = 1909 (RMR) 4. 1909 calories burned before moving an inch. |
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WOMEN - FIGURING YOUR RMR
1. Women 18 - 30: multiply your weight in pounds by 6.7; add your answer to 496. 2. Women 31 - 60: multiply your weight in pounds by 4; add your answer to 829. 3. The answer will tell you roughly how many calories your body burns at rest (RMR). Example:
Client - 44 years/200 lbs. (200 x4) = 800 4. 1629 calories burned before moving an inch. |
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As a Chartered Herbalist, I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I'm here to answer any questions and help you choose the best products. Visit Nature's Sunshine, a one-stop source for all your herb and health supplement needs. | |
FIGURING YOUR MMR
5. Multiply your RMR by your activity factor: a. Not very active = RMR x 0.35(sedentary - light office work) b. Moderately active = RMR x 0.45 (light daily exercise, walking..) c. Very active = RMR x 0.5-1.0 Example: Client - RMR= 1909 x 0.35 = 668 1909+668 = 2577 6. Thermic effect of food - represents 10% of energy required daily for digestion, absorption and transportof nutrients. (2577 x 0.10)= 257 7. MMR = 2835 calories per day |
FIGURING YOUR MMR
5. Multiply your RMR by your activity factor: a. 1.7 - Working out regularly b. 1.5 - If you are sedentary Example: Client - RMR = 1629 x 1.5 = 2443 6. Thermic effect of food - represents 10% of energy required daily for digestion, absorption and transport of nutrients. 2442 x 0.10 = 244 7. The actual metabolic rate may vary by 10-15% based on: 8. MMR = 2687 - 2284 calories per day |
HOW TO WORK WITH YOUR MMR:
- Do not restrict total dietary intake by more than 500 calories per day. Losing weight too fast may alarm the body into thinking it is in a starvation mode.
- Severely restricting calories will cause your metabolism to conserve energy, creating a tendency for weight gain.
- A daily caloric deficit of 500 calories will result in a weekly deficit of 3500 calories, or the equivalent to one pound of fat.
- Keep in mind that simply cutting calories does not guarantee the weight loss is occurring from stored fat.
- To ensure the loss comes from fat, other considerations must be addressed, including essential nutrients, meal frequency, and exercise (strength training and aerobics).
- Make sure you are getting adequate levels of protein in order to help your MMR.
- Remember, muscles adapt and become stronger during rest periods, not during the exercise itself.
- Don't lift weights too often, 2-3 days a week is fine for your MMR.
HOW TO WORK AGAINST YOUR MMR:
- Low-calorie diets that reduce your total caloric intake to 800-1200 per day are below the body's essential energy requirements to maintain vital functions, and will cause you to cannibalize your own muscles for fuel.
- On these low-calorie diets, muscle provides up to 45% of the energy deficit, and 35-40% of the total weight lost.
- If the deficit in essential energy requirement is 500 calories per day, then 225 calories will come from muscle breakdown. At 4 calories per gram that's 56 grams or 2 ounces. In 4 weeks on such a diet, you can lose 3.5 lbs. of muscle.
- Every pound of muscle will burn anywhere from 50-90 calories at rest per day.
- By losing 3.5 lbs. of muscle - you lose the ability to burn 175 - 315 calories per day.
- It is easier for your body to breakdown muscle tissue for energy than fat tissue.
BIG BELLY? HIGH BODY MASS INDEX? HIGH BLOOD PRESSURE? The high carbohydrate diet has left many North Americans in the early stages of metabolic disaster. If this sounds like you, you may be one of the millions of North Americans with Metabolic Syndrome. Quit fighting a losing battle, put your energy into finding the solution, easy to implement, proven results pick up your copy of Herbal Remedies- The Metabolic Syndrome Program by Karlene Karst RD.
As a Chartered Herbalist, I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I'm here to answer any questions and help you choose the best products.
Visit Nature's Sunshine, a one-stop source for all your herb and health supplement needs.
Pages in this category:
- Detox your body
- Lymphatic System
- Thyroid Problem
- Fat Burning
- L-Carnitine & Fat Burning
- Does Hoodia work?
- Trans Fat & Hydrogenated Fat
- Acids & Alkaline Balance
- Gamma-Linolenic Acid (GLA) Conjugated Linoleic Acid (CLA)
- Eating a Balanced Meal
- Fiber Food
- Importance of Water
- Carbohydrate Diet
- Aging & Weight Loss
- Blood Type & Weight Loss
- Stress & Weight Loss
- Understanding Plateaus
- Weight Training, Walking & Weight Loss
- Role of Insulin & Glucagon
- Metabolic rate, RMR and MMR
- Sugar & Aspartame
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