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The Impacts of Eating Below Your BMR: Understanding the Impact on Your Health and Weight Loss

Embarking on a weight loss journey is a common pursuit, but the methods employed can significantly impact your overall health and the sustainability of your efforts. One approach that has gained popularity is eating below your Basal Metabolic Rate (BMR). While it might seem like a shortcut to shedding pounds, there are important considerations to be aware of before adopting such a strategy.

What is BMR?

Your Basal Metabolic Rate (BMR) represents the number of calories your body requires to maintain basic physiological functions at rest, such as breathing and circulation. Eating below this threshold means consuming fewer calories than your body needs for these essential functions.

The Downside of Eating Below BMR:

1. Metabolic Adaptation:

Consistently consuming fewer calories than your BMR can trigger a metabolic adaptation response. Your body, in an attempt to conserve energy, may slow down its metabolic rate. This adaptation makes it increasingly challenging to achieve sustainable weight loss over time.

2. Loss of Lean Muscle Mass:

Severe calorie restriction can lead to the loss of both fat and muscle mass. Muscle tissue plays a crucial role in calorie burning, and its loss can decrease your overall metabolic rate. Preserving lean muscle is key for a healthy metabolism.

3. Nutritional Deficiencies:

Eating below your BMR often means a reduction in overall food intake. This restriction may result in nutritional deficiencies, affecting your energy levels, immune function, and overall well-being. A balanced and nutrient-rich diet is essential for optimal health.

4. Hormonal Imbalance:

Prolonged calorie restriction can disrupt the delicate balance of hormones that regulate metabolism, hunger, and satiety. Hormonal imbalances may lead to an increased appetite, making it difficult to adhere to a restricted calorie intake and potentially causing weight regain.

The Balanced Approach:

Instead of drastic calorie reduction, focus on creating a modest calorie deficit through a combination of a balanced diet and regular exercise. Incorporate strength training to preserve lean muscle mass, and ensure you're meeting your nutritional needs for overall health.

While the concept of eating below your BMR might seem like a quick fix for weight loss, it comes with potential drawbacks that can compromise your long-term health and fitness goals. Prioritise a balanced and sustainable approach to weight loss, and consult with healthcare professionals or nutrition experts for personalised guidance on achieving your health goals.

Remember, the journey to a healthier you is not just about the destination but the path you take to get there. Balance, moderation, and a focus on overall well-being will set you on the right course for lasting success.


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