Best way to lose weight?

noidea123

High cadence or high gear? Fast on the flat or slow up the hills? Tuna salad or fish and chips!?

Currently 16.5 stone and want to get down to about 14. Doing 30 mile approx 3 times a week at the minute.

Any advice greatly appreciated

Thanks in advance:?:

Lagavulin

Some dodgy mussels or out of date prawns.

Stone Glider

That is what is known as a "big question" and there are many answers.

The short answer is that you hve already begun the higher levels of activity required, the next element is controlling the levels of intake. There is plenty of advice on that on BR forums, the tricky bit is adjusting as your fitness/efficiency improves and the rate at which you burn calories alters.

The most important advice is to change gradually and allow your body to adapt to the different regime you are imposing. Otherwise you risk illness and disillusion.

Best of luck.

jamestux

I've dropped just over 4 stone so far this year (down to 14stone 10 and 20.6% body fat as measured at the gym this week) - I've found more exercise is great, but the diet has a huge impact, it's not just less calories but different types of calories too.

I think if anything over the last 2 weeks my intake has actually gone up - I am exercising more and my body shape is changing, but I have entered my first triathlon which is in September, I think my base metabolism has picked up again - I am sure once you get past a certain level your body spends more energy heating itself as you've lost too much insulation!

One tip to share is that I find a day a week of quite high fat actually seems to help me - I have no idea of the science behind this but it seems to work for me.

Also I have found that different types of fruit have very different nutritional values, strawberries and apples have far fewer calories than bananas for example!

Good luck though, hope it all goes well for you!

dru

Want to mirror what James says above.

I've lost 2 stone this year with exercise......and change of diet.

Diet - the best thing I've done is to stop 'mixing' food types

Have either Carb meals OR protein meals. Having this has helped no end.

I am eating more than before - eating regular, plenty of fluids in the day and the weight is dropping off.

Regarding the exercise thingg - I do alot of cardio at the Gym. ON a bike or steppers or wave machines etc. I do an hour at a time and try and go as fast as I can (within reason)

FOr instance my bike is always on low resistance (never more than 6/25) but my cadense is high (95-105)

I go to the gym about 3/4 times a week.

I too have got a Triathlon in 4 weeks time (my first one) so I will also be doing a swimmimng programme. This will also be good for shifting the weight as its low impact.

Good luck in what you do

Anonymous

Calorie controled, concentrate on healthy food.

Simple maths, food in < energy used = weight loss.

richa

Go old skool.

:arrow: Eat less, exercize more.

Set yourself a goal. Follow above advice, monitor you weight weekly and you will be there in no time at all.

Rich Hcp

Ride at a pace you're happy with, in a gear you're happy with

The diet stuff, etc

See above

Grazy81

Try not to loose too much too quickly, about 2 pounds a week anymore is going to be muscle tissue which you want to keep for your power to weight ratio which will help on the hills

maxandpaddy

Try sparkpeople on the net . I was 16 stone and lost 2 stone in 6 weeks, the website counts the calories and gives you a calorie count for the day,week and fitness scedule and tells you the calorie you are burning, good look it worked for me.

holybinch

I think people are way too focused on calories.

Eat healthily, exercise, and the weight will drop naturally.
Try to do combined fat/proteins or carbs/proteins, since the proteins slow down the movement of the food through your stomach (you feel fuller for longer).
It also help keep your blood sugar level constant for longer.

As mentioned above, don't push it, you don't want to lose weight too fast!!!

Reducing portions size is the easiest way, and all day grazing sure helps.

djetelina

You definitely have the right idea. Just keep up the good work, some time will be required, most likely 8 to 12 months (as opposed to what they say on TV). Keep your revovery plan going, adding in protein on every return (perhaps whey protein).

Build the muscles, they will drive off the stones of fat.....

Mettan

RichA wrote:

:arrow: Eat less, exercize more.

Agreed - that's how I did it - lost 4 stone over 2 years-ish.

topher9

One of the best tips I can give diet-wise, is cut down the carbs in your evening meal. Eat more veg rather than pasta or white rice etc at this time of day otherwise, it's dead calories.

Basically, poor carbs (white) are wasted unless they are directly before/during/after exercise so try to cut down on them. You should get enough energy from other foods such as protein and veg and also wholegrain rice, bread etc.

Keep going with the exercise - I've found caffeine prior to exercise has helped me, just a nice, strong coffee, somehow helps, and just enjoy riding your bike.

Also, and I know it's not what you want when it's light/sunny but the turbo trainer is awesome for burning calories.

Think someone else has said it too but don't lose weight too quickly, just a sustainable amount, over a sustainable period. I've lost 2.5 stones in the last year but at the right rate.

themightyw

topher9 wrote:

Think someone else has said it too but don't lose weight too quickly, just a sustainable amount, over a sustainable period. I've lost 2.5 stones in the last year but at the right rate.

Can anyone explain this a little more? I've set myself a modest weight loss target (half a stone over a month) as it's crept up over the last couple of years. Just by reducing portion sizes and cutting out snacking I've been losing about a pound every day or two. Am still exercising regularly - so can't see why this would be muscle loss rather than dead weight?

dilemna

Weight loss above about 4lbs a week will be muscle loss. Best to be in the region of 2-2.5 lbs a week.

Also after a ride or exercise don't eat within 30-40 minutes after the end as any carbs eaten will be stored as fat. Best to drink some water, do a little GENTLE stretching and take a nice long shower. Portion control is the main way to lose weight. Don't eat high carb meals in the evening unless you are doing a marathon or a long ride the next day. Above all keep hydrated. If your pee is white you are all right, if it is yellow you are a poorly fellow. Often you are not hungry but thirsty. Best to have high protein/fibre meals in the evening when your body is winding down so muscles can be repaired. Eat carbs in the morning and at lunch. Have your main meal of the day at lunchtime. Worst thing you can do to your body is stuff your face full of stodgy refined carbs and alcohol in the evening, sit in front of the TV/computer then go to bed :roll: .

morrisje

Avoid potatoes, rice, pasta or bread after 6pm. Makes a big difference. Apparently Sumo wrestlers eat a meal of carbs and then go to bed. They aren't thin.

carrock

dilemna wrote:

Weight loss above about 4lbs a week will be muscle loss. Best to be in the region of 2-2.5 lbs a week.

Also after a ride or exercise don't eat within 30-40 minutes after the end as any carbs eaten will be stored as fat. Best to drink some water, do a little GENTLE stretching and take a nice long shower. Portion control is the main way to lose weight. Don't eat high carb meals in the evening unless you are doing a marathon or a long ride the next day. Above all keep hydrated. If your pee is white you are all right, if it is yellow you are a poorly fellow. Often you are not hungry but thirsty. Best to have high protein/fibre meals in the evening when your body is winding down so muscles can be repaired. Eat carbs in the morning and at lunch. Have your main meal of the day at lunchtime. Worst thing you can do to your body is stuff your face full of stodgy refined carbs and alcohol in the evening, sit in front of the TV/computer then go to bed :roll: .

Actually, DO eat within 20 munutes after exercise as that is when you replenish your glycogen stores - it's known as the window of opportunity, and will fuel your next ride/workout

dilemna

morrisje wrote:

Avoid potatoes, rice, pasta or bread after 6pm. Makes a big difference. Apparently Sumo wrestlers eat a meal of carbs and then go to bed. They aren't thin.

You don't say..... .

surista

I've lost 5kg (approx. 11lbs) since mid-June. Besides the obvious (I excercise more, eat less), I would point to three thing:

1) I used to have a beer everynight with dinner, and would go out once a week or so with the mates. I now have a beer on the weekends - two beers if I'm feeling particularly frisky - and get a glass of water to go with my beer when I'm out with the guys.

2) I monitor my intake carefully (I use the nutrition page on Training Peaks. It's not perfect, and is a bit clumsy at times, but still works). It's absolutely amazing how easy the calories add up - a starbucks latte with sugar, a blueberry muffin, and boom - you're at 5-600 calories that weren't needed and definitely aren't helping your fitness. I'm a bit of a data geek to begin with, so tracking the food and calories, plus the carbs/fat/protein breakdown is sorta fun, in a geeky sort of way...

3) I weigh myself every day. Sort of the same as 2) above; tracking my weight/body fat % data is not a chore at all, and seeing the daily feedback as to what I'm doing is very helpful. I weigh myself at the same time every day so it's as consistent as possible.

I'd like to lose another 5-6 kg, although I suspect it will take me much longer to drop the second 5kg compared to the first 5kg...

Nerrep

Take in more calories than your BMR, but less than the total amount of energy you're expending through the day.

Simples.

dilemna

carrock wrote:

dilemna wrote:

Weight loss above about 4lbs a week will be muscle loss. Best to be in the region of 2-2.5 lbs a week.

Also after a ride or exercise don't eat within 30-40 minutes after the end as any carbs eaten will be stored as fat. Best to drink some water, do a little GENTLE stretching and take a nice long shower. Portion control is the main way to lose weight. Don't eat high carb meals in the evening unless you are doing a marathon or a long ride the next day. Above all keep hydrated. If your pee is white you are all right, if it is yellow you are a poorly fellow. Often you are not hungry but thirsty. Best to have high protein/fibre meals in the evening when your body is winding down so muscles can be repaired. Eat carbs in the morning and at lunch. Have your main meal of the day at lunchtime. Worst thing you can do to your body is stuff your face full of stodgy refined carbs and alcohol in the evening, sit in front of the TV/computer then go to bed :roll: .

Actually, DO eat within 20 munutes after exercise as that is when you replenish your glycogen stores - it's known as the window of opportunity, and will fuel your next ride/workout

And what is glycogen? Fat. So if you eat straight way after then any carb in food is going to be converted to and stored as glycogen in preference to powering your body. Anyway you shouldn't be so empty that you need to eat immediately least you collapse unless you have bonked. Better nutritional management. Read Joe Beer who wites on nutritional issues in CyclingPlus.

peanut1978

I have just "cycled", as crazy as that may sound.

Was 16st 8lb in November

Now 14st

Was averaging 14mph

Now averaging 19mph

just ride as often as you can

guv001

carrock wrote:

dilemna wrote:

Weight loss above about 4lbs a week will be muscle loss. Best to be in the region of 2-2.5 lbs a week.

Also after a ride or exercise don't eat within 30-40 minutes after the end as any carbs eaten will be stored as fat. Best to drink some water, do a little GENTLE stretching and take a nice long shower. Portion control is the main way to lose weight. Don't eat high carb meals in the evening unless you are doing a marathon or a long ride the next day. Above all keep hydrated. If your pee is white you are all right, if it is yellow you are a poorly fellow. Often you are not hungry but thirsty. Best to have high protein/fibre meals in the evening when your body is winding down so muscles can be repaired. Eat carbs in the morning and at lunch. Have your main meal of the day at lunchtime. Worst thing you can do to your body is stuff your face full of stodgy refined carbs and alcohol in the evening, sit in front of the TV/computer then go to bed :roll: .

Actually, DO eat within 20 minutes after exercise as that is when you replenish your glycogen stores - it's known as the window of opportunity, and will fuel your next ride/workout

+1 on advice to eat carbs in the first 20mins after exercising, I was told exactly that by a sports nutritiononist (sp)

carrock

what is glycogen? Fat??

Errrrm- no- Glycogen is pue carbohydrate that you need to replenish your muscle's ( and liver's) glycogen stores and thus provide energy

Any personal trainer, sports science graduand or serious athlete will know the importance of replenishing glycogen stores.

Bristol Exile

carrock wrote:

what is glycogen? Fat??

Errrrm- no- Glycogen is pue carbohydrate that you need to replenish your muscle's ( and liver's) glycogen stores and thus provide energy

Any personal trainer, sports science graduand or serious athlete will know the importance of replenishing glycogen stores.

I have always avoiding eating after exercise thinking that it would help weight loss, sounds like i may need to re-think - If you didnt eat straight after exercise to replenish glycogen stores where would your body ultimately get that energy from? this may be oversimplifying but would it use stored fat or wait for the next meal?

pompeypoppy

Bristol Exile wrote:

carrock wrote:

what is glycogen? Fat??

Errrrm- no- Glycogen is pue carbohydrate that you need to replenish your muscle's ( and liver's) glycogen stores and thus provide energy

Any personal trainer, sports science graduand or serious athlete will know the importance of replenishing glycogen stores.

I have always avoiding eating after exercise thinking that it would help weight loss, sounds like i may need to re-think - If you didnt eat straight after exercise to replenish glycogen stores where would your body ultimately get that energy from? this may be oversimplifying but would it use stored fat or wait for the next meal?

As far as I'm aware the body will start to break down muscle as well as fat if you don't eat soon enough. As your body is always using energy it can never "wait" for the next meal for it.

Bhima

If you have trouble eating less, eat more complex carbs (starch). They will make you feel full for longer. Fibre will too - and your body doesn't absorb it, so you can eat loads of it and not gain weight.

Best way, in my opinion, is to get in to a routine of eating the same things every day (as long as it's all a totally balanced diet that's actually sustainable - very hard to do) and do the same ammount of cycling per week. Monitor your progress over a week or two and you eventually work out how much you need to eat to make your weight drop, increase or stay stable.

If you eat different stuff every day and do more/less cycling each week, it's obviously harder to keep track of whats happening.

If everything is kept the same (food & exercise), you can then make minor tweaks to your diet to fine-tune your weight.

Obviously, eating the same stuff all the time can get boring, but it's the best way to control things very precisely if you're very serious about losing weight.

Just find a good diet that you can eat day in day out. Then limit your intake if your weight isn't changing.

Fruit, yoghurt, porridge, vegetables, lentils, wholemeal sandwiches & fish is what I lived on for a bit. Pretty dull, but it worked and was pretty balanced.

cheehee

If you drink cut down on the booze. That will cut down on a whole load of calories there boss.

harpo

NapoleonD wrote:

Calorie controled, concentrate on healthy food.

Simple maths, food in < energy used = weight loss.

Maybe so but for me cycling 30 miles 3 or 4 times a week makes me hungry as hell and eat like a horse!

Bhima

harpo wrote:

Maybe so but for me cycling 30 miles 3 or 4 times a week makes me hungry as hell and eat like a horse!

If all you eat is porridge, you'll soon realise that you don't need a lot of it to feel full.

If all you eat is fruit, you'll soon realise that you need a hell of a lot of it to feel full.

Porridge is complex carbs (starch) and fruit is basic carbs (fructose sugar).

Long sentence: 1g of carbohydrate will give you 4 calories no matter where you get it from, so if you eat only starchy carbs, it's easy to create a calorie deficit without feeling hungry, whereas the ammount of cycling needed to burn all (and more) of the calories you get if you were to eat only sugary foods is generally a lot lot more because you tend to eat more of them to feel full compared to starchy carbohydrates.