Happy Monday –

A lot of our clients come to us for fitness and fat loss coaching. 

Those who have serious fitness goals and those who are serious about dropping body fat are typically paying attention to what they are eating. 

But there can be a lot of confusion about what to eat, how much to eat, when to eat, as well as when not to eat etc. 

And there are a lot of paths that can work for people. No one meal plan or “diet” is the right program for everyone. 

It is important to educate yourself, ask questions (we are here to help) and be willing to experiment. And keep on experimenting because (surprise!) things will change as you age.  Are we having fun yet? 🙂

This week, one of our coaches said she was working with some new clients who are not eating enough food. 

Yikes! This is a really common thing we run into as fitness professionals. 

And believe it or not, under fueling can really slow down your fat loss progress! Not only will you end up feeling like do-do, be more susceptible to injury and struggle with your workouts, you might stop losing body fat if you don’t eat enough! 

By coach’s request, this week’s Pep Talk is about Basal Metabolic Rate.

What does that mean? 

Basal metabolic rate refers to the amount of calories your body needs in order to sustain itself at rest. 

Without going too deep into the science, think of it as what you need to consume to keep yourself alive and functioning even before activity.  

This is the bare minimum of food that you would need from day to day.

Now this is where it gets tricky. A lot of times clients come in, hop on the InBody Scale, and examine the printout and discover that they are only just hitting the minimum. If this is you, then it is time to gradually work up to eating more food! 

Add further to the trickiness the fact that we don’t absorb nutrients equally from all foods, nor do we absorb energy. 

So as a general rule pick the healthiest foods you can find and try to eat those and you’ll be covering your bases on nutrient absorption…barring G.I. Tract issues and food allergies.

Why is it crucial to eat enough? 

Without enough food, you’ll be struggling to drop body fat and gain lean muscle (if either are your goals).

You can’t expect your car to go anywhere without gas.

The same is true for your body, without food (fuel) not only will you STORE more body fat (over time) you’ll also lose lean mass. 

Why would you lose your muscle/ lean mass? 

Because it is more metabolically expensive for your body to keep muscle on you than it is fat.  

So if you go long enough, not eating enough, you’ll end up losing muscle tissue. Sure you’ll lose fat too…but the loss of muscle tissue will lead to an even lower basal metabolic rate.  

Very sad news. 

So the moral of the story is that your basal metabolic rate is an important number to have as a gauge for how much you are needing to eat (as a minimum) each day. 

Not sure of yours? Schedule a meeting to hop on the InBody and get yourself assessed.

Megan K and Team.

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