I need suggestions to stop yo-yoing.

Tandksmommy11

I am trying to re-vamp my method of losing weight because obviously I'm doing something wrong. I'm losing and gaining the same number of pounds over and over again. There are things that I know I am doing wrong and am working on correcting them:

-Water- I hate it, but I know I need to start drinking it.
-Carbs- I need to stay away from the carbs and just fight the urge.
-Exercise- I need to get moving, despite the fact that I'm nursing an injury which makes walking for long periods of time, running, sitting on a weight bench or biking very painful. I should walk as much as I can tolerate.

That said, I need to figure out this TDEE stuff.

I am 5'6, 209lbs and 28 years old. I work 3 days a week- taking elderly clients to the store, aiding in personal care, feeding them, cooking, etc. Sometimes I am on my feet most of the shift, and sometimes I sit on the couch for the shift. Just depends on the day.

My TDEE says 2085 (I listed myself as sedentary because of said injury), and BMR 1737. MFP has me set at 1620.

So how many calories should I really be eating?
Any other suggestions on what I can do to get this weight gone? I'm open to hearing it, even if it's not what I really "want" to hear.

Mokey41

You "should" eat your BMR at least but.... in the beginning, being very overweight you can probably get away with what MFP is giving you for the first 20 to 30 pounds and by then your BMR will probably be down to there anyway. I'd concentrate on staying in your budget to start with and not worry about where the calories come from. You'll soon figure out what foods keep you satiated and which ones (carbs) digest quickly and are gone.

The key is to get your mind in the right place. You'll never be successful if you can't commit to the process.

quirkytizzy

Why not focus on just one of the problems areas at a time? Say drink more water or less carbs or whatnot and make that the only change you do this week. Or even for two weeks or three weeks at a time?

I had to incorporate each change (cutting back calories, cutting back soda, exercise, etc) separately and weeks apart. I would have become overwhelmed and resentful and given up had I attempted to do it in one fell swoop. It sounds like you have the motivation and want to change - that's such a huge step! But if you find rushing is stressing you out, take a step back. You don't have to do this all at once.

TavistockToad

theres nothing wrong with eating carbs....

Torgrills

Have you tried swimming? Might help with getting some calorie-burning movement in while your injury heals, and it's such a gentle workout that it's usually more fun than "work". Also, stop focusing on the number on the scale if it's driving you crazy. I had an unhealthy obsession with the scale and had to stop because it turned into a battle. One evening of a little extra sodium would turn into a scale meltdown and I just couldn't do it to myself anymore. I use measurements and my clothing as tools.

Count every single bite you take. I'm not perfect and neither is anyone else, but if you're not journaling EVERYTHING you're not being honest with yourself. I think the TDEE really works, but sometimes you have to tweak it to see what number yields results. MFP told me I should be eating 1200 calories but my TDEE was over 1800. Didn't lose a single pound sticking to around 1450, but guess what? Eat 1800 calories and my pants are fitting much better! I think people are so used to the idea of "diet=starvation/deprivation" that they don't know to make changes that will work for the rest of their lives. I stopped eating processed foods and diet stuff, opting for smaller portions of quality foods I can cook at home or pack for work, and I don't miss the prepackaged stuff. Feel free to add me if you want to take a look at my logs. I break my meals up into 6 small ones a day so I'm eating at least every 3 hours, never feel hungry and it works for me.

Tandksmommy11

theres nothing wrong with eating carbs....

No, nothing wrong with eating them. There is an issue with overeating them though, which I tend to do.

Ritzbrit

Hey Torgrills,
Do you eat back your exercise calories?

Torgrills

Hey Torgrills,
Do you eat back your exercise calories?

Sometimes, but not always. I've had a recent change in my schedule (same employer but now 12+ hour shifts) so I haven't quite gotten into the swing of consistent exercise on my work days, and I don't always have time or enough appetite to eat back all of my calories (I'm a triage nurse). I'm a work in progress!