What you eat and how much you eat play a big role. Calories are key! You can track what you eat with a notebook, or you can use an app on your phone, whatever works for you.
One app I love in particular is the My Fitness Pal app (or you can use the website on your computer). I love this app, because it tracks my calories, & the app has a database of a variety of foods (and drinks), plus the option to add your own recipes, & scan the barcodes on food packages for access to the nutrition label inserted directly into your phone.
Don't cheat yourself! Keep track of EVERY bite (and drink with calories) that you put into your body. Samples, crust from little Tommy's pb&j, etc.. Record 'em!
Calories in vs. Calories out
Also, the My Fitness Pal app has a list of physical activities that you can plug in how long you did a specific activity for & it will tell you (approximately) how many calories you burned. The app calculates your calories for you.
OR, if you are like me and mostly do at home fitness programs, you can invest in a heart rate monitor to find out your calories burned during your workouts. Then, you can 'create your own workout' on the My Fitness Pal app, plug in your workout length + how many calories you burned, and it will calculate the calories.
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Track 'EM!
For awhile now, I've been tracking my calories burned during my at home fitness program workouts. I've decided to post them here! I'm an independent Team Beachbody coach, & love the products because they really do work. There is such a wide variety of workouts, & something for just about everyone!
I've heard some people say they don't think you can get an intense enough workout with an at home fitness program, but I know they are wrong, because I've had great success with at home fitness programs. You can read my transformation story here.
Plus, with at home fitness programs, you can get a really well-rounded workout in (cardio, strength training, and flexibility). The intensity of the Beachbody programs (and with just about any program you do) depends on how hard YOU work, and how badly YOU want results. You can always push yourself a little bit more, use a little (or a lot, but please be careful) heavier weights, go a little bit longer, etc.
The information I provide below about my calorie tracking will probably vary from person to person. I am 5' 2" & weigh around 120 pounds, to give you some background when comparing. You can do a little research on the Internet, if you want to be more accurate for your own tracking. You can purchase your own heart monitor for a relatively inexpensive price.
Also, muscle that you are building during your workouts will actually burn more calories in the long run, than what was recorded by your monitor. I can't give you an estimate for how many more calories that is, but just remember that!
The first program I started keeping track of my calories with a heart rate monitor was with Beachbody's P90X3.
P90X3 is from Tony Horton, and is full of variety included in 16 unique 30 minute work outs. P90X3 is not a graduate program for P90X, and is a great program for those with busy schedules, beginners (since there are modifiers for every move to help you gradually work your way up), & those who like the P90X workouts.You'll need a few different tools to complete a majority of the workouts. You can use resistance bands in place of hand weights &/or a chin-up bar, a yoga mat, & some 'springy' shoes (Tony recommends court shoes over running shoes, since you will be doing some higher impact moves).
Calories Burned During P90X3
Total Synergistics
Minutes Performed: 31
Calories Burned: 336
CVX
Minutes Performed: 33
Calories Burned: 437
Agility X
Minutes Performed: 33
Calories Burned: 417
Triometrics
Minutes Performed: 34
Calories Burned: 403
Pilates X
Minutes Performed: 30
Calories Burned: 266
X3 Yoga
Minutes Performed: 30
Calories Burned: 191
Incinerator
Minutes Performed: 32
Calories Burned: 316
The Challenge
Minutes Performed: 31
Calories Burned: 272
MMX
Minutes Performed: 33
Calories Burned: 423
The Warrior
Minutes Performed: 30
Calories Burned: 328
Isometrix
Minutes Performed: 30
Calories Burned: 286
Dynamix
Minutes Performed: 30
Calories Burned: 290
Decelerator
Minutes Performed: 31
Calories Burned: 318
Accelerator
Minutes Performed: 31
Calories Burned: 370
Eccentric Upper
Minutes Performed: 30
Calories Burned: 297
Eccentric Lower
Minutes Performed: 31
Calories Burned: 316
PiYo is a low-to-no impact workout from Chalene Johnson. It is designed with just about everyone in mind. If you are a beginner, this program is a great way to get started, plus, as with many of the other Beachbody workouts, there is a modifier to help ease you into the moves. Also, if you're into more advanced workouts, PiYo will help your overall fitness, as it increases your flexibility. If you've had an injury, this program is a great way to get you back into working out! Plus, there is no equipment needed!Calories Burned During PiYo
Align: The Fundamentals
Minutes Performed:42
Calories Burned:348
Define: Lower Body
Minutes Performed:27
Calories Burned: 253
Define: Upper Body
Minutes Performed:20
Calories Burned: 175
Sweat
Minutes Performed: 37
Calories Burned: 391
Core
Minutes Performed: 31
Calories Burned: 279
Buns
Minutes Performed:29
Calories Burned: 320
Strength Intervals
Minutes Performed:23
Calories Burned: 272
Drench
Minutes Performed:44
Calories Burned: 642
Sculpt
Minutes Performed: 30
Calories Burned: 301
Stay tuned, because in the future I will add more programs to my blog. I'm in the process of completing Les Mills Combat. I love love love this program! Talk about a non surgical butt lift, for sure!!!
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