Jump to content

How can I decrease my metabolic rate?


tanuki

Recommended Posts

Hello everybody!
It is my first post on the forum so to give you some context :

I was on some kind of CR for the last 3 years however it wasn't continuous because I was breaking it every few months with 1-3 weeks of a pretty bad diet, during which I was recovering some of the lost weight. I was 27 when I started it, my weight  was over 95kg and with the height 183cm my BMI was 28.37 . My daily intake was on average 1800-2200 calories depending on the activity level and pace of weight loss. I have kept it consistently since February (except ten days) and I reached 63 kg (BMI 18.81), however I was still losing weight by ~0.3-0.4 kg/week even though
my intake was around 1900 kcal per day. According to this calculator https://www.scientificpsychic.com/health/cron1.html  my degree of CR is 20.4% when I set my
activity level to 'lightly active' (activity factor 1.375 ) although I think I am really between sedentary (1.2) and lightly active (1.375) .
My activity consists of calisthenics - 2-3 x 2h per week and walking with moderate pace 4-5 x 40 min per week, I work from home so
I don't do any other activity during the week. I estimate my body fat to around 7-8 % so I don't have so much room for further reduction. The question is how can I stop losing weight while
decreasing intake to 1800 kcal per day? I was thinking about:

1) Making a break for few weeks, regaining a few kilograms and then suddenly dropping calories to the level of 1200-1500/day for 2-4 weeks, hopefully forcing metabolic adaptation so then I can increase them to 1800-1900 kcal without further weight loss

2) Like above but instead of decreasing calories I would make a full fast for several days. However I doubt it's going to work as it seem , according to one paper I read,  that short term fast (<7 days) doesn't decrease your metabolic rate and with the current weight I can't afford myself for a longer fast

3) I can continue eating at this level but for 2-3 days every month I would overeat to recover lost weight so at least I can be on CR for 90% of the time and it would also reduce food cravings and make   CR  easier to maintain

What are your thoughts?

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...