Aggarvated and getting bummed

tlbrooks37

My Dr. has put me on a 1500 cal diet. I was doing good and lost like 5-10 lbs but family health issues got me stressed out and of course leaned on food to get me by and gained it back. Started back on it and was doing real well again down 10 lbs by watching what I ate and logging it. Then I started to exercise 4-5 days a week for about an hr to an hr and a half (Wii fit- live in TX to hot and humid to be outside can't afford gym). Been doing that for a couple weeks and for the last week I have gained 8lbs of that weight back. I am a bit confused about calories in calories out. I was reading on line and there's articles saying to eat back 1/2 of the calories you burned some say don't eat it back. Just getting very discouraged and bummed. My husband says he can see a difference and I can see a difference in my clothes but I'm one who has to get on the scale and see the #s. I don't like the weight I'm at and want to get out of the 200 lb club. Can somebody please clear up this calories in calories out muddy mess..

HerpDerp745

Hi tlbrooks37,

First, I don't think you gained 8 pounds. Weight is easy to fluctuate up and down depending on water weight so don't be discouraged.

Second, I really recommend to do a different exercise than working with the Wii Fit. It can be inaccurate and not very intense for true exercise. I understand it's hot, but certainly you can find time later in the evening or earlier hours to go for a walk or light jog?

Essentially your body expends a specific amount of calories by just functioning. So if you were in a coma, you would still burn calories. This is known as your BMR rate. There are plenty of calculators online for you to find this with.

You are more likely to burn calories doing normal day activities such as walking around, working, etc... This is known as your TDEE and again it is what you are more likely burning throughout the day. There are plenty of calculators online.

Really if you eat at your BMR rate, you will lose weight at a decent pace. Don't weigh yourself for 2 weeks at a time to get a more accurate measurement of weight loss so you're not discouraged with water weight fluctuations.

deedzzz

If you want a cheap but effective workout I suggest you get the 30 day shred Jillian Michael's workout!
It's around 10$

And take before and after pictures and measurements they are more more informative than your weight on the scale.
I usually eat back my exercise calories. I am on a 1400 cal + the exercise cal when i workout.

The best way to determine the amount of calories you need to intake a day is by calculating how much you burn a day (TDEE value), and eating around 20% less of that number.

This is one of the most popular tools to determine your TDEE, and how much you should eat a day
http://scoobysworkshop.com/calorie-calculator/

Now if you say that you are active and you workout, then the calories will include your workout calories and you don't need to eat them back.
But if you input that you are sedentary, then the value will be lower, and whenever you exercise you can eat back those calories.

Hope this made sense

tlbrooks37

Thank you. I went yesterday and got the 30 Day Shred DVD. Took my messurements then my 12 yr old son and I did it last night. Boy, that's a booty kicker...