BMR and AMR....What does this all mean?

stephanie_932 · 08-29-2004, 09:43 AM

Hi everyone!

I hope you don't mind me asking a question of the nutritionists even though I am not following Atkins. I believe this question is valuable for anyone following a new WOE.

I am part of the Exercise Board here doing The FIRM. I just started exercising and eating low carb July 5th. I am 34, 5'2" and 170lbs. I eat between 1,100 and 1,500 calories a day. I am currently exercising an hour a day, 6 days a week. I do cardio 3 days and stregth 3 days (all FIRM videos) and rest on day 7. I have been discouraged because I'm not losing what I feel I should (I did start at 178). I'm not going to quit, just trying to analyze if I'm doing something wrong.

My question is this......when calculating my BMR I get 1529 and my AMR is 1771. So, I'm wondering if I'm NOT eating enough calories. Someone suggested eating 1,800 calories but this seems like so much. At 1500, I'm satisfied. Could this be it? Or should I just keep doin what I'm doin and eventually the weight will come off?

Thank-you in advance for your help and advice.

cheri · 08-29-2004, 10:05 AM

I know this is for the Nutritionist but wanted to give my 2 cents here as well...

Have you measured? At times we do not lose pounds on the scale but will be shrinking anyway. Muscle takes less room in our body then fat does and you might "appear" to not be losing a thing when in reality you are losing fat and replacing some of that with muscle which is heavier. Losing inches is better because they show!!! I would gladly weight 350 pounds if I could be a size six.... When exercising don't pay too much attention to the scale and more on the ole tape measure and how your clothes are fitting.

cheri

stephanie_932 · 08-29-2004, 10:14 AM

Ohhhhh, cheri (wasn't that a song, just spelled differently? lol)

I totally forgot about including that info.....

TY for the reminder.

I did measure 2 weeks ago on the 14th. So, because I'm impatient, I measured on Friday and the only change was in my calves...My calves!!! My calves!!! I was so upset because I've been doing crunches daily and thought I would at least see some change in my waist! That's why I wanted to post and get some good advice. Silly me forgot to include this.

susies1955 · 08-29-2004, 12:26 PM

I think I'm confused.

I could be wrong and yet it worked for me but I ate 10 X's my goal weight to lose which was 118 pounds so I ate between 1100 and 1200 and 20 net carbs and now that I'm maintaining I eat between 1700 and 1800 and around 35 to 45 net carbs.
Of course we are all different with exercise and water intake and such things.
Can't wait to hear from the Nutritionist.
Susie

stephanie_932 · 08-30-2004, 04:40 AM

Bump!!! I'm hoping to get some good information on this today!

Atkins_Nutritionist · 08-30-2004, 09:00 AM

Hi Stephanie

Congrats on your success so far! That is so great that you have found a WOE and an exercise routine that works well for you. I would be more than happy to answer your questions.

You have lost 8 pounds-that is fantastic! Don’t get discouraged if it’s not the rate that you hoped to lose. You are not doing anything wrong in terms of your routine. It’s important to get the mix of cardio and strength and also important to take the day off to rest.

In terms of what you are eating, I would say that if you are satisfied at 1,500 calories, than that is what is right for you. Calculations aren’t always accurate, you have to listen to your body and eat when you’re hungry and stop when your full and this is the number of calories your body needs.

You said you are eating low carb, but didn’t specify what your daily meal planning looks like. Here’s some guidance…make sure you are focusing on whole foods such as poultry, fish, meat, eggs, vegetables, low-glycemic fruits such as berries and cherries, and nuts. Limit products, but you can include them occasionally for convenience or for a treat. Drink plenty of water. Try eating 6 small meals a day, instead of 3 and snacks. This can also help with your weight loss.

Focus on how you are feeling rather than the number on the scale. If you have more energy and are feeling better, this is the real success. Continue taking measurements too.

Keep up the good work and let us know how you are doing!

Atkins_Nutritionist · 08-31-2004, 12:25 AM

Let me also add that if you are eating adequate calories for your BMR (enough calories for your body to maintain its everday functions properly) then you are the approx. 200 calorie extra deficit from your AMR adds to the calorie deficit.

This should increase the amount/rate of your weight loss.

SaraS · 08-31-2004, 06:58 AM

I have a question about what you said above. I have heard this before "eat when you are hungry, stop when you are full" and I'm not questioning that, but what do you do when you are still having a lot of appetite suppression from Ketosis? I am struggling to get in enough calories (a lot of times, if I really listen to my body, I can be anywhere from 600-1000 calories). If you are struggling with this (appetite suppression), but probably need to eat more to stay out of starvation mode, what do you do? Also, does anyone have any ideas for good Atkins plan foods to up my calories in general?

Atkins_Nutritionist · 09-01-2004, 07:56 AM

Sure, here are some suggestions.

If you eat more salads (add olive oil) or stir fry veggies, it will up your carbs slightly and increase calories.

If you are not eating enough cals, other suggestions that add calories without adding lots of carbs are items like avocado, olives, nuts/seeds, added oils to your foods or even adding 1 serving of berries or low glycemic fruit (may help increase your appetite slightly).

If you eat small amounts throughout the day, ie, 6 small meals, it will help you increase your calories without having to feel stuffed.

08-29-2004, 09:43 AM	#1
stephanie_932 MAJOR LCF POSTER! Join Date: Jul 2004 Posts: 2,486 Gallery: stephanie_932 Stats:	BMR and AMR....What does this all mean? Hi everyone! I hope you don't mind me asking a question of the nutritionists even though I am not following Atkins. I believe this question is valuable for anyone following a new WOE. I am part of the Exercise Board here doing The FIRM. I just started exercising and eating low carb July 5th. I am 34, 5'2" and 170lbs. I eat between 1,100 and 1,500 calories a day. I am currently exercising an hour a day, 6 days a week. I do cardio 3 days and stregth 3 days (all FIRM videos) and rest on day 7. I have been discouraged because I'm not losing what I feel I should (I did start at 178). I'm not going to quit, just trying to analyze if I'm doing something wrong. My question is this......when calculating my BMR I get 1529 and my AMR is 1771. So, I'm wondering if I'm NOT eating enough calories. Someone suggested eating 1,800 calories but this seems like so much. At 1500, I'm satisfied. Could this be it? Or should I just keep doin what I'm doin and eventually the weight will come off? Thank-you in advance for your help and advice. __________________ ~Stephanie~ "Some people succeed because they are destined to, but most people succeed because they are determined to." ~~Anonymous

08-29-2004, 10:05 AM	#2
cheri Administrator Join Date: Sep 2000 Location: Illinois Posts: 15,299 Gallery: cheri Stats: Over 130 pounds lost!	I know this is for the Nutritionist but wanted to give my 2 cents here as well... Have you measured? At times we do not lose pounds on the scale but will be shrinking anyway. Muscle takes less room in our body then fat does and you might "appear" to not be losing a thing when in reality you are losing fat and replacing some of that with muscle which is heavier. Losing inches is better because they show!!! I would gladly weight 350 pounds if I could be a size six.... When exercising don't pay too much attention to the scale and more on the ole tape measure and how your clothes are fitting. cheri __________________ My Low Carb Story Check out the Newbiesite The Newbiesite has a LOT of information... the rules for induction... acceptable food list...a carb/nutritional counter.. Menu samples.. FAQ... Fitday to track your progress, several tools no matter what phase of lowcarbing you are in and a whole lot more. It is a great site for newbies as well as the seasoned lowcarber. I would gladly weigh 300 pounds if I could be a size 6 (don't forget to measure... its the inches that show!) . Don't be a victim of Dieters remorse.. Don't cheat.. stay on plan!

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08-29-2004, 10:14 AM	#3
stephanie_932 MAJOR LCF POSTER! Join Date: Jul 2004 Posts: 2,486 Gallery: stephanie_932 Stats:	Ohhhhh, cheri (wasn't that a song, just spelled differently? lol) I totally forgot about including that info..... TY for the reminder. I did measure 2 weeks ago on the 14th. So, because I'm impatient, I measured on Friday and the only change was in my calves...My calves!!! My calves!!! I was so upset because I've been doing crunches daily and thought I would at least see some change in my waist! That's why I wanted to post and get some good advice. Silly me forgot to include this.

08-29-2004, 12:26 PM	#4
susies1955 Senior LCF Member Join Date: Jun 2004 Posts: 366 Gallery: susies1955	I think I'm confused. I could be wrong and yet it worked for me but I ate 10 X's my goal weight to lose which was 118 pounds so I ate between 1100 and 1200 and 20 net carbs and now that I'm maintaining I eat between 1700 and 1800 and around 35 to 45 net carbs. Of course we are all different with exercise and water intake and such things. Can't wait to hear from the Nutritionist. Susie

08-30-2004, 04:40 AM	#5
stephanie_932 MAJOR LCF POSTER! Join Date: Jul 2004 Posts: 2,486 Gallery: stephanie_932 Stats:	Bump!!! I'm hoping to get some good information on this today!

08-30-2004, 09:00 AM	#6
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Hi Stephanie Congrats on your success so far! That is so great that you have found a WOE and an exercise routine that works well for you. I would be more than happy to answer your questions. You have lost 8 pounds-that is fantastic! Don’t get discouraged if it’s not the rate that you hoped to lose. You are not doing anything wrong in terms of your routine. It’s important to get the mix of cardio and strength and also important to take the day off to rest. In terms of what you are eating, I would say that if you are satisfied at 1,500 calories, than that is what is right for you. Calculations aren’t always accurate, you have to listen to your body and eat when you’re hungry and stop when your full and this is the number of calories your body needs. You said you are eating low carb, but didn’t specify what your daily meal planning looks like. Here’s some guidance…make sure you are focusing on whole foods such as poultry, fish, meat, eggs, vegetables, low-glycemic fruits such as berries and cherries, and nuts. Limit products, but you can include them occasionally for convenience or for a treat. Drink plenty of water. Try eating 6 small meals a day, instead of 3 and snacks. This can also help with your weight loss. Focus on how you are feeling rather than the number on the scale. If you have more energy and are feeling better, this is the real success. Continue taking measurements too. Keep up the good work and let us know how you are doing!

08-31-2004, 12:25 AM	#7
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Let me also add that if you are eating adequate calories for your BMR (enough calories for your body to maintain its everday functions properly) then you are the approx. 200 calorie extra deficit from your AMR adds to the calorie deficit. This should increase the amount/rate of your weight loss.

08-31-2004, 06:58 AM	#8
SaraS Senior LCF Member Join Date: Jul 2004 Posts: 965 Gallery: SaraS Stats: 206/163/140 WOE: Atkins Start Date: Restart: 05-09-06	I have a question about what you said above. I have heard this before "eat when you are hungry, stop when you are full" and I'm not questioning that, but what do you do when you are still having a lot of appetite suppression from Ketosis? I am struggling to get in enough calories (a lot of times, if I really listen to my body, I can be anywhere from 600-1000 calories). If you are struggling with this (appetite suppression), but probably need to eat more to stay out of starvation mode, what do you do? Also, does anyone have any ideas for good Atkins plan foods to up my calories in general?

09-01-2004, 07:56 AM	#9
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Sure, here are some suggestions. If you eat more salads (add olive oil) or stir fry veggies, it will up your carbs slightly and increase calories. If you are not eating enough cals, other suggestions that add calories without adding lots of carbs are items like avocado, olives, nuts/seeds, added oils to your foods or even adding 1 serving of berries or low glycemic fruit (may help increase your appetite slightly). If you eat small amounts throughout the day, ie, 6 small meals, it will help you increase your calories without having to feel stuffed.