Is resting metabolic rate the key to weight loss?

Maintaining or improving your resting metabolic rate may be the most important thing you can do to ensure long-term weight loss success. In this video, we define what your RMR is and how you can make sure yours is working for you and not against you!
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Table of content:
0:00 The concept of RMR
1:41 About healthy weight loss
3:25 How to maintain RMR
4:55 Conclusion
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[@boondoggle4820]

The problem is that people think that they can just plug the resting metabolic rate into the CICO energy balance formula when I don’t believe that the body necessarily works that way. It certainly doesn’t for me. For example studies show that overweight people tend to have a higher resting metabolic rate than thin people, and there are many genetic, hormonal and other factors that go into particular levels of adiposity in a given particular individual. Anyway, I think that the doctor is spot-on in his assessment in this video. I just want to add that fasting has been enormously effective for me in healthy weight loss, though that may not be true for everyone. I think that it depends on your particular physiology. Some people will lose muscle mass with fasting for longer periods while others like myself have actually built muscle fasting while also following the kind of nutritional advice suggested in this video.

[@randyhollier]

Like having cancer

[@LuvableAF]

Not true. The fatter you are, the lower your BMR is, unless you are also weight training and exercising. Your body does Not feed Fat cells, only muscle. And no, just because you are fat, does not mean you have muscle. Muscle and activity and overall health dictate your BMR, not fat.

[@murphyshsu]

Such good information!!! So many need to be reminded of this!!!

[@lovingitonketo]

(Harry here) Really good Video. I always need to be reminded of this because I tend to forget about it. Now that my hip is in need of replacing I'm unable to even ride my exercise bike or use my treadmill.

[@latanyasm17]

Thank you. I just did an InBody scan and wanted more information on BMR

[@erickhoustonian]

Very good video doc, this should be lifestyle, thats why gaining or atleast maintaining strength is far more superior goal then weight loss specially fast tracking it is disastrous for long term

[@shashikalashashi9075]

Good video

[@LetsTalkSurvival123]

As important as your "diet" plan is your "reverse-diet" plan. You need to cycle in gradual caloric increases over a period of months to rebuild your metabolism.

[@enigmatistic8470]

I thought we were done with the arbitrary word 'calorie'. A bowl of salad (with healthy dressing) and a twinkie are similar but obviously I'd prefer the salad.

[@stephenn3727]

Watch the stress. Nothing boots insulin like cortisol.

[@mjdailamy4550]

5'9" 61 y.old big skeletal male ideal weight would be 170 lbs, translating to roughly 150 grams of protein which is only 600 calories at best. That means I need 1200 calories in energy from fat and carbs. I keep my carb at below 20 grams a day which leaves 120 grams of fat for the balance. How on earth anyone can engage in PSMF of max 30 grams of fat and still maintain a proper resting metabolic rate ?

[@paulpladin9590]

It is in the context of weight loss. I too am a 65 year old skeletal male, 6"2" and 160 lbs. (Wasting from type 1). I think they intend for one to make up for the shortfall with burned body fat rather than consumed fat.

[@paulpladin9590]

I do not limit protein. I target 2.4 grams/kilo ideal mass as a minimum.

[@xyzzy7145]

If your ideal weight is based on BMI, consider getting a body scan to determine lean mass, skeletal mass and body fat mass. I'm the same height with about 22% body fat (not super low, but decent for my age - same age as you) with about 150lbs of lean mass and skeletal mass. I'm still well above the recommeded BMI value, but have good metabolic health. My RMR is about 1700. I don't do enough resistance training (yet). My doctor is warming up to nutrition as the core means to get metabolicly healthy and says the BMI numbers are only a guide - don't ignore them but don't use them as an optimal target to aim for.

[@skyboomer2127]

I’m not sure this make sense. What about all those men who’ve been in the military and spent months doing calisthenics, running with combat boots, doing push-ups etc, I was one of them. Why didn’t it lower my metabolic rate then but now 50 years later when I do a similar routine (as best I can) and get similar results my metabolic rate is in danger?

[@pinkbubblegumprincess]

i don’t want to exercise 😭 i can eat super clean and healthy no problem but exercising is hard

[@vkarsos]

Can a RMR test reveal metabolism issues, or thyroid issues.

[@FiliusFidelis]

it is always about maintaining metabolic rate, why is there so little talk about rebuilding a long since crashed metabolism?

[@LuvableAF]

"Only 70% of our BMR is resting metabolic, the rest is for exercise" . Exactly. You need to get on KZbin shorts, Wow, the misinformation regarding dieting is crazy.

[@LuvableAF]

Wow. No wonder everyone getting fatter after learning their BMR and then going on youtube. I will take my 35 years of dieting knowledge, over tiktok anyday. 😂🤣🤣

[@stilmotionpicture]

Thank you. I now need to maintain my weight, since I’m already on my health weight goal.. (if anything, I am under weight) I am a small guy @ 5’3” 111lbs and I noticed I am building muscles due to fasting, low carb and higher protein intake.. Any pointer or thoughts?

[@XXXmar123]

Pointers on what?

[@dietdoctor]

You may find this helpful! www.dietdoctor.com/low-carb/gain-weight

[@Seanonyoutube]

You’re not building muscle due to fasting lol. If anything fasting is causing you to lose more muscle. If you wanna maintain or increase weight, just eat more total calories, get plenty of protein, stop fasting so much, do resistance training, and sleep well.

[@stilmotionpicture]

@@Seanonyoutube did you not read what I said? 😂 oh by the way, I’m seeing definitely seeing definition on my upper body 👍, and I do weight lifting as well. And no, I don’t fast too much

[@Seanonyoutube]

@@stilmotionpicture well, you asked for “pointers” after saying “if anything i’m underweight”. Then you went on to say incorrectly that fasting is helping you build muscle. You’re seeing more “definition” because you’re losing more body fat. But if you really want to maximize hypertrophy and you’re “underweight” then you need to eat more, and eat often.

[@nadinabbott3991]

I do eat to satiety. It works.

[@ldjt6184]

what does fasting do to resting metabolic rate?

[@cps_Zen_Run]

LD, it can actually increase our metabolic rate by getting a deficiency in calories from our stored energy (fat. ) Also, via Autophagy, it will consume dead, dying, or inefficient cellular organelles. These will be replaced with new ones upon refeeding. This also inhibits muscle loss.

[@ldjt6184]

@@cps_Zen_Run Ok great, glad to hear that. Thanks so much.

[@karlheven8328]

@@ldjt6184 take that with a grain of salt. To my knowledge fasting DOES slow the metabolism. But one can counteract by doing sports, staying active and by implementing a calorie cycling regime. Basically flexible intermittant fasting. This way the body wont adapt by slowing the metabolism .

[@Michaels-Things]

You mention that you recommend 1.5g protein per KG of body weight, should I calculate this at current weight or desired weight for weight loss?

[@cmonkey63]

I would say that you should base the calculation on your current weight. Why? Because you want to maintain muscle mass, and as you lose fat, you should keep your muscle tissue. A little extra protein is better than too little. I've heard people say that as they lost fat, the scale didn't budge. All they did was change their body's distribution of muscle and fat.

[@eundongpark1672]

This video is about maintaining metabolic rate but what about when you need to repair a low metabolic rate when you also need to lose weight? I have been eating lower carb diet (15-50g carbs/day; NO sugar, no high carb foods) with intermittent fasting pattern (I skip breakfast, snack around 3-4pm -usually a boiled egg, occasionally some nuts, then a full satisfying meat 'n veg dinner (~700 - 1000 calories). I walk outside 9-15km a day for 4-6 days a week...But after dropping 10kg in 10 weeks, I've just stopped losing weight with no change to my activity or diet. I'm still overweight. I don't think it's cortisol cos my low-stress life hasn't changed...although I get hotter walking now that summer is here, so I guess that is some extra stress. Could that stop me from losing weight? I drink plenty of water and herbal teas to adjust to the weather. I find deliberate resistance training extremely boring to the point of irritation. I'd rather put 20kg on my back when I go walking, or go swimming, but I think those won't count as resistance training. I think I'm gonna have to suck it up but I hate it so much I fear it will kill my motivation.

[@questioneverything1776]

You have to look at this like a lifestyle change. What things can you do for the rest of your life? You have to find a way to live that you can embrace and love for the rest of your life. To be mentally and physically healthy you need to eat enough calories and protein, fiber, and fat to build and maintain muscle and not muscle and bone mass as we age. Resistance training is critical here and find resistance training that you like. long bouts of cardio are not your friend.

[@Jimfrenchde]

Dr. Scher what if your resting metabolic rate is already very low? Is there a way to raise it?

[@cps_Zen_Run]

Jim, resistance training is a great way. Although I enjoy running, resistance training is superior in many ways.

[@dietdoctor]

Yes. resistance training to build lean muscle can help raise resting metabolic rate.

[@EmilEngholmSrensen]

And why dont you account for TEF, and NEAT? And yea, your BMR goes down with your weight.

[@nathanielswan909]

So what is the best way to determine a resting metabolic rate?

[@dietdoctor]

We discuss ways to measure metabolism in this guide. www.dietdoctor.com/science/metabolic-health

[@aaxxcdd]

I hear metabolism is actually damaging the body and bodies need to balance with repairing cells constantly. Would a lower resting metabolic rate mean less cellular damage overall?

[@lottat6003]

1.5 g of protein/kg is alot, actually. 🤔

[@cetinmetin9193]

You buy a giant cabbage... As you eat the giant cabbage, the cabbage begins to shrink. As he continues to eat the cabbage, the giant cabbage shrinks to the size of an apple. As you eat cabbage, you lose weight and get smaller in size. Just a simple assumption.

[@nwobob]

Great video. I disagree a bit with his downplaying of the resistance training intensity. I would encourage the review of Dr Doug McGuff via many of his KZbin interviews or better yet his book "body by science". He outlines a path to resistance training even for the extremely infirm. The key is resistance to failure. He has some very special strategies to reduce the risk of injury and death that many would be appropriately worried about.

[@H4KnSL4K]

Dude, 1200 Calories is not a rate. It is a measure of energy. A rate would be an amount of energy over a specific time period

[@richcollinsyt]

It means 1200kcal/day so a rate

[@H4KnSL4K]

I must be a nitpicker. Good video though in general.. thanks!

[@H4KnSL4K]

@@richcollinsyt thanks. I guess I could have guessed that but he could have said that too. It reminds me of people saying they ate 20 'carbohydrates' for breakfast

[@btudrus]

Lowering insulin-resistance acutally is the key to weight-loss in the most cases (apart from hormonal disorders like hypothyroidism or hypercortisolinaemia). Actually, a lower RMR exactly a part of how insulin resistance works. It is because insulin-resistance is a regulatory mechanism, which kicks in in situations when the body needs to spare the energy for particular purposes. For example in the fall it needs to creat a fat-reserve for the winter. Or in times of some sort of a metabolic crisis the body reacts by lowering the RMR in order to spare the energy for more important processes (like e.g. for the immune system in states like sepsis or so).

[@Seanonyoutube]

If I don’t count calories I will consistently under eat. Getting enough calories when eating healthy takes work. I had to force feed myself nuts at the end of the day today just to reach 2000 calories, and even that is a 15% deficit for me.

[@maysofia1651]

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