43yr old bloke and trying to shift a bit of weight

Raffles

Im 12 stones 12 pounds and in pretty decent shape,but id love to get right down to 12 stones exactly and am finding it hard. In the spring / summer I can get out with the club 2 or 3 times per week and this keeps weight in check. This time of year the weather is dire and the pounds can creep back on. This leaves weight reduction by diet as a method im going to have to look into as I cant get out cycling as often. My job is boring office type and this definitely doesnt help. Is it best to eat heartily earlier in the day and when it comes to teatime have a small meal and not eat anything after it until breakfast ? Ive never dieted before so im kind of green in this area. Any eating habits or dietary advice you can share to help keep the weight at bay and with a view to weight loss ? If I can get to 12 stones dead then I think hills will be a lot less of a challenge.

displacedaussie

The only method that has ever worked for me is to count calories.

Set a target number of calories to consume per day.
Record what you eat.
Record the exercise you do (calories used).

Then manage your food during the day depending on how much exercise you're doing. A big breakfast might work for some people but it might not work for you. You really need to start trying things and then tweak it if isn't working.

What I usually do is go out for a ride in the evening (after my son is in bed) if I've eaten too much during the day. Even if it's dark. Even if it's wet. A calorie deficit isn't fun (my target is about 1800/day when I'm trying to lose weight), but it works.

Raffles

If I have a real light dinner and say right thats me until breakfast, by 9 pm im starving and Ill never make it to morning time, there has to be a way of eating enough to be satisfied , lose weight and not have hunger pangs going to bed.

fudbeer

In my experience protien is the key to eating a relativly low calorie diet and not feeling hungry all the time.
Its low in calories and fills you up.
If I don't have plenty of it particularly after excercise I know I will fill up on crap.
I find carbs great before and protien graet after a workout.
Chicken is a good source of low calorie protien.

bobones

+1 for counting calories. I lost a stone in 8 weeks using the iPhone app "Lose It" (from US Appstore). "My Fitness Pal" is another app that does the same sort of thing. The apps aren't a necessity, but they make the job of keeping track much simpler and they help with motivation.

To lose 1.5lbs a week the app gave me a budget of 1700 calories which I'd usually make up from 400-500 burned cycling and 2200-2300 consumed. Not really too hard if you get the exercise in and don't eat too many snacks. Some days I'd be over, but long rides at weekends would burn loads. I'd try to get a 10-20 mile ride in most days before work.

I'm not using the app now, but I'm still getting the miles in (around 150 per week) either outdoors or on the turbo, and my weight is stable at around 11.5st, down from a peak of around 13.5st. However, I'm a skinny build and I think I'll try to get down to 10.5st and I'm confident if I stick to the app's plan it will happen!

fevmeister

Get yourself on the trainer!

Raffles

my reservation with using a trainer is the sheer boredom that comes with it

bobones

You just need to MTFU and get out in the cold, wet and wind. You can use the turbo when it's icy or snowing.

unixnerd

my reservation with using a trainer is the sheer boredom that comes with it

Agreed, but it can be the lesser evil.

When the weather's really bad I go mountain biking or cross country skiing at night, but I live in the country. My advice would be to get some decent lights, fit mudguards and go out at night a few times a week. Most folk I've spoken too enjoy night cycling. With the right clothing (gloves, helmet liner, overshoes) it's not that bad. If you're crunched for time just do a smaller distance but really put some power into it. Eat after your evening cycle, never before.

If you live too far to cycle to work that's the only option.

schleckster

Raffles wrote:

Im 12 stones 12 pounds and in pretty decent shape,but id love to get right down to 12 stones exactly and am finding it hard. In the spring / summer I can get out with the club 2 or 3 times per week and this keeps weight in check. This time of year the weather is dire and the pounds can creep back on. This leaves weight reduction by diet as a method im going to have to look into as I cant get out cycling as often. My job is boring office type and this definitely doesnt help. Is it best to eat heartily earlier in the day and when it comes to teatime have a small meal and not eat anything after it until breakfast ? Ive never dieted before so im kind of green in this area. Any eating habits or dietary advice you can share to help keep the weight at bay and with a view to weight loss ? If I can get to 12 stones dead then I think hills will be a lot less of a challenge.

Hi Raffles, I would recommend you calculate your BMI (height/weight/age) so you know what the healthy limits are for someone in your category.

As for a diet that will help you shed 12 pounds with limited riding/work outs first of all you need to pay attention to how many calories you're consuming and burning; to lose the weight you need to create a calorie deficit in your body so that it starts burning off stored fats for energy, instead of just using the food you're giving it. The best option for this is a combination of diet/working out. If you haven't time for a ride maybe go to the gym, jog or do some stretches / body weight / plyometric exercises at home. Interval training (either running or on a bike) will really shift the weight, it's all about getting the heart-rate to a certain level and sustaining that.

This way you will burn fat and also build up/sustain lean muscle. It's as simple as making sure that when you go to bed your calories burned are more than your calories consumed, but that you've achieved this through still eating a healthy balanced diet; I would suggest eating whole, clean foods only until you reach the desired weight. By clean, I mean nothing processed or containing refined/simple sugars (fruit exempted) or with lots of trans-fats, cut out red meat and limit carbs to complex carbs (wholegrain bread and rice for instance if you really have to have carbs), also no carbs later in the evening/at night. Basically plenty of natural stuff, fruit and veg (mix the colours up) and a lean protein source such as chicken or fish. Cut out alcohol completely if you drink it, also drink plenty of water instead of soft drinks and tea/coffee (if you have these start taking them with no sugar and even no milk).

The human body/digestive system is basically a primitive thing, even though our brains and minds have evolved it's still relatively ancient and will go into starvation mode if you don't give it food (since in ye olde times it wasn't clear where the next food might be coming from if no mammoths were on the horizon) so definitely don't try not eating, not that you would! Hope that helps and doesn't sound preachy; good luck with your fitness goals.

charlie_potatoes

fudbeer wrote:

In my experience protien is the key to eating a relativly low calorie diet and not feeling hungry all the time.
Its low in calories and fills you up.
If I don't have plenty of it particularly after excercise I know I will fill up on crap.
I find carbs great before and protien graet after a workout.
Chicken is a good source of low calorie protien.

+1
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Source http://www.nutristrategy.com/nutrition/calories.htm

t.m.h.n.e.t

schleckster wrote:

Raffles wrote:

Im 12 stones 12 pounds and in pretty decent shape,but id love to get right down to 12 stones exactly and am finding it hard. In the spring / summer I can get out with the club 2 or 3 times per week and this keeps weight in check. This time of year the weather is dire and the pounds can creep back on. This leaves weight reduction by diet as a method im going to have to look into as I cant get out cycling as often. My job is boring office type and this definitely doesnt help. Is it best to eat heartily earlier in the day and when it comes to teatime have a small meal and not eat anything after it until breakfast ? Ive never dieted before so im kind of green in this area. Any eating habits or dietary advice you can share to help keep the weight at bay and with a view to weight loss ? If I can get to 12 stones dead then I think hills will be a lot less of a challenge.

Hi Raffles, I would recommend you calculate your BMI (height/weight/age) so you know what the healthy limits are for someone in your category.

As for a diet that will help you shed 12 pounds with limited riding/work outs first of all you need to pay attention to how many calories you're consuming and burning; to lose the weight you need to create a calorie deficit in your body so that it starts burning off stored fats for energy, instead of just using the food you're giving it. The best option for this is a combination of diet/working out. If you haven't time for a ride maybe go to the gym, jog or do some stretches / body weight / plyometric exercises at home. Interval training (either running or on a bike) will really shift the weight, it's all about getting the heart-rate to a certain level and sustaining that.

This way you will burn fat and also build up/sustain lean muscle. It's as simple as making sure that when you go to bed your calories burned are more than your calories consumed, but that you've achieved this through still eating a healthy balanced diet; I would suggest eating whole, clean foods only until you reach the desired weight. By clean, I mean nothing processed or containing refined/simple sugars (fruit exempted) or with lots of trans-fats, cut out red meat and limit carbs to complex carbs (wholegrain bread and rice for instance if you really have to have carbs), also no carbs later in the evening/at night. Basically plenty of natural stuff, fruit and veg (mix the colours up) and a lean protein source such as chicken or fish. Cut out alcohol completely if you drink it, also drink plenty of water instead of soft drinks and tea/coffee (if you have these start taking them with no sugar and even no milk).

The human body/digestive system is basically a primitive thing, even though our brains and minds have evolved it's still relatively ancient and will go into starvation mode if you don't give it food (since in ye olde times it wasn't clear where the next food might be coming from if no mammoths were on the horizon) so definitely don't try not eating, not that you would! Hope that helps and doesn't sound preachy; good luck with your fitness goals.

BMI is the most pointless place to start....

"starvation mode" doesn't exist.

Why no carbs "later in the evening/at night"? Does your body magically stop using them at 7pm? Does your body completely stop working overnight?

Have you just taken all of the myths and turned it into a post?

teisetrotter

Losing weight is simple. Eat less calories than your body uses.

So you want to eat a bigger plate of food? keep to low calorie foods, so stay away from bread and booze as a starter. The easiest way to do the counting is with an app like MyFitnessPal.

With some real determination 12lbs won't take long.

Frank the tank

Regard dieting portion control is the way, eat what you enjoy but less of it and don't snack between meals.

I know you said you dislike the trainer but use one if you're keen to lose the weight.

I too was a gnats cock off 13st eight months ago I'm now down to a tadge over 11st by using this method.

Obviously it's better if your diet is a healthy one in the first place i.e. not full of saturated fat and sugar etc.

All the best with it fella, you CAN do it.

ShutUpLegs

Hi Soni

Bozman

Similar position to me this time last year, i was 12/12 and 43.
Now i'm usually between 11st 12 to 12st, 32" waist, it's taken alot of hardwork because i like crap food and i drink a couple of times a week. I kept cycling through the winter and if the weather was bad i'd use the turbo for 30 minutes, if i didn't fancy the turbo i'd walk and i'd walk instead of using the car for short journeys, i'd just try and keep myself busy instead of watching the box just for the sake of it.
The diet is a struggle but i don't really drink that much at home now and i watch what i eat after 17:00, i snack on raw carrot and fruit instead of biscuits etc and everything has gone wholemeal.
I'm not going to change my diet completely i'm 44 and i have a life away from cycling that i want to enjoy, i don't want to sit down in the morning and have water with my porridge, i still use FF milk and i have butter on my toast, when i go out for a meal with the family i'll have a pizza if i want one but....... i'll try and get out on the bike the next day.
If you make it a chore it'll be a struggle. If i stuck to a diet like some folk are on in here i'd be less than 11st but i'd have no life and that's more important than anything.

Joeblack

T.M.H.N.E.T wrote:

schleckster wrote:

Raffles wrote:

Im 12 stones 12 pounds and in pretty decent shape,but id love to get right down to 12 stones exactly and am finding it hard. In the spring / summer I can get out with the club 2 or 3 times per week and this keeps weight in check. This time of year the weather is dire and the pounds can creep back on. This leaves weight reduction by diet as a method im going to have to look into as I cant get out cycling as often. My job is boring office type and this definitely doesnt help. Is it best to eat heartily earlier in the day and when it comes to teatime have a small meal and not eat anything after it until breakfast ? Ive never dieted before so im kind of green in this area. Any eating habits or dietary advice you can share to help keep the weight at bay and with a view to weight loss ? If I can get to 12 stones dead then I think hills will be a lot less of a challenge.

Hi Raffles, I would recommend you calculate your BMI (height/weight/age) so you know what the healthy limits are for someone in your category.

As for a diet that will help you shed 12 pounds with limited riding/work outs first of all you need to pay attention to how many calories you're consuming and burning; to lose the weight you need to create a calorie deficit in your body so that it starts burning off stored fats for energy, instead of just using the food you're giving it. The best option for this is a combination of diet/working out. If you haven't time for a ride maybe go to the gym, jog or do some stretches / body weight / plyometric exercises at home. Interval training (either running or on a bike) will really shift the weight, it's all about getting the heart-rate to a certain level and sustaining that.

This way you will burn fat and also build up/sustain lean muscle. It's as simple as making sure that when you go to bed your calories burned are more than your calories consumed, but that you've achieved this through still eating a healthy balanced diet; I would suggest eating whole, clean foods only until you reach the desired weight. By clean, I mean nothing processed or containing refined/simple sugars (fruit exempted) or with lots of trans-fats, cut out red meat and limit carbs to complex carbs (wholegrain bread and rice for instance if you really have to have carbs), also no carbs later in the evening/at night. Basically plenty of natural stuff, fruit and veg (mix the colours up) and a lean protein source such as chicken or fish. Cut out alcohol completely if you drink it, also drink plenty of water instead of soft drinks and tea/coffee (if you have these start taking them with no sugar and even no milk).

The human body/digestive system is basically a primitive thing, even though our brains and minds have evolved it's still relatively ancient and will go into starvation mode if you don't give it food (since in ye olde times it wasn't clear where the next food might be coming from if no mammoths were on the horizon) so definitely don't try not eating, not that you would! Hope that helps and doesn't sound preachy; good luck with your fitness goals.

BMI is the most pointless place to start....

"starvation mode" doesn't exist.

Why no carbs "later in the evening/at night"? Does your body magically stop using them at 7pm? Does your body completely stop working overnight?

Have you just taken all of the myths and turned it into a post?

+1

zx6man

Cut the crap and eat a little less portion wise. I dropped from 16St2 to 11St 9 , Started the cycling when I was about 14 St

tiredofwhiners

I support the earlier post that suggested using an App to count calories. You do become obsessed about how many calories things contain but it focuses your mind on your intake and as long as you keep your exercise regime going and exceed the calories you put in, you will lose weight.

the key thing to remember is that you have to keep your intake stabilised for the rest of your life - as soon as you let up, your weight will rise again. I haven't had pizza for 2 years 11 months now but who is counting ;)_

LegendLust

Jeez there's some old myths and crap being spouted here.

DON'T count calories and don't worry about calorie deficit. I mean I could consume just enough Mars Bars to have a calorie deficit but it wouldn't mean I'd shift weight. In fact I'd probably put weight on.

The only way to burn stored fat is to turn your bodies natural fat metabolism back on. Too much reliance on carbs means your body gets lazy and turns into a sugar burner.

You need to be looking at what type of carbs you're eating and when you're eating them. As endurance athletes we do need carbs but the vast majority of cyclists eat too many.

bluedog99

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

LegendLust

bluedog99 wrote:

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

You've got it pretty well nailed. Although I was surprised to find out that banana's are medium GI - so perhaps keep them to eating during and post rides. Replace it with an apple during the rest of the day. You could reduce down to 4 oat cakes but increase the peanut butter, but make sure it's sugar free - these are good ones http://www.ecogreenstore.co.uk/meridian ... tAodEFgAqw

Somewhere down the line you'll hit a weight plateau - then to shift more fat you'd need to look at nutrition timing and doing some rides 'fasted'

t.m.h.n.e.t

LegendLust wrote:

bluedog99 wrote:

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

You've got it pretty well nailed. Although I was surprised to find out that banana's are medium GI - so perhaps keep them to eating during and post rides. Replace it with an apple during the rest of the day. You could reduce down to 4 oat cakes but increase the peanut butter, but make sure it's sugar free - these are good ones http://www.ecogreenstore.co.uk/meridian ... tAodEFgAqw

Somewhere down the line you'll hit a weight plateau - then to shift more fat you'd need to look at nutrition timing and doing some rides 'fasted'

Plateau is calories in = calories out

How does changing when you eat effect this exactly?

bluedog99

LegendLust wrote:

bluedog99 wrote:

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

You've got it pretty well nailed. Although I was surprised to find out that banana's are medium GI - so perhaps keep them to eating during and post rides. Replace it with an apple during the rest of the day. You could reduce down to 4 oat cakes but increase the peanut butter, but make sure it's sugar free - these are good ones http://www.ecogreenstore.co.uk/meridian ... tAodEFgAqw

Somewhere down the line you'll hit a weight plateau - then to shift more fat you'd need to look at nutrition timing and doing some rides 'fasted'

Thanks for the advice and link. I have just bought a pot of the almond butter that meridian sell, to replace the peanut butter on alternate days. I for got to say, on my days off the bike, i also do core excercises and light weights at home. Cheers.

bluedog99

LegendLust wrote:

bluedog99 wrote:

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

You've got it pretty well nailed. Although I was surprised to find out that banana's are medium GI - so perhaps keep them to eating during and post rides. Replace it with an apple during the rest of the day. You could reduce down to 4 oat cakes but increase the peanut butter, but make sure it's sugar free - these are good ones http://www.ecogreenstore.co.uk/meridian ... tAodEFgAqw

Somewhere down the line you'll hit a weight plateau - then to shift more fat you'd need to look at nutrition timing and doing some rides 'fasted'

bobones

LegendLust wrote:

Jeez there's some old myths and crap being spouted here.

DON'T count calories and don't worry about calorie deficit. I mean I could consume just enough Mars Bars to have a calorie deficit but it wouldn't mean I'd shift weight. In fact I'd probably put weight on.

The only way to burn stored fat is to turn your bodies natural fat metabolism back on. Too much reliance on carbs means your body gets lazy and turns into a sugar burner.

You need to be looking at what type of carbs you're eating and when you're eating them. As endurance athletes we do need carbs but the vast majority of cyclists eat too many.

Actually, you're the one spouting the myths. It really is this simple: if calories in < calories out you will lose weight. Your line about Mars Bars is proof that you don't know what you're talking about.

mozzer2906

I have lost 15lbs in the last 6 weeks. To be honest I haven't done anything radical just implemented a greater level of regulation into my life. Key steps as follows:

1. Increase exercise: I go to the Gym for 40minutes Mon-Thurs before work doing weights and running the mile there and back. Also go out on my bike for 50-60 miles a weekend and will do a couple of 45 minute turbo sessions in the week.
2. Less "starchy carbs" this has been key I think.. I no longer have any Pasta/Bread that isn't wholemeal and have reduced my overall carb profile.
3. Less Alcohol- I now limit myself to one day a week drinking and have cut out the casual pints in the evening.

It is mostly about discipline but it can be done!

LegendLust

T.M.H.N.E.T wrote:

LegendLust wrote:

bluedog99 wrote:

I have lost 16lbs in the last 8 weeks, 190 to 174 lbs. My way of doing this has been, porridge and bannana for breakfast. Chicken and plenty of steamed veg. for tea, around 6.30 to 7.00pm. Really quick if you stock up on bags of frozen vegetables. Inbetween i have 6 Nairn oat biscuits with a scraping of whole earth crunchy peanut butter. and an orange and small bannana either with it or throughout the day. This is monday to friday and just mix up foods at weekend, ie. homemade curry, chilli or spag. bol. If i am out on my bike at weekends i just have a couple of oat biscuits with peanut butter and take a bannana and energy drink. Then its oily fish on toast. Alcohol is usually 1/2 a bottle of red wine on Friday, Sat and Sunday. I`ve cut down on raiding the biscuit tin and eating bread.
I`ts worked for me. good luck mate.

You've got it pretty well nailed. Although I was surprised to find out that banana's are medium GI - so perhaps keep them to eating during and post rides. Replace it with an apple during the rest of the day. You could reduce down to 4 oat cakes but increase the peanut butter, but make sure it's sugar free - these are good ones http://www.ecogreenstore.co.uk/meridian ... tAodEFgAqw

Somewhere down the line you'll hit a weight plateau - then to shift more fat you'd need to look at nutrition timing and doing some rides 'fasted'

Plateau is calories in = calories out

How does changing when you eat effect this exactly?

Put simply, Going out riding fasted turns your body's metabolism into consuming fat for fuel. Once back from the ride you then consume the majority of your days carbs (along with protein), this is when your body is crying out for them and won't store them as fat. The rest of the day you then shift your nutrition from carbs to protein and fats.

Losing fat is a lot more complicated than simple calories in - calories out. It's also to do with hormone balance, metabolism and insulin.

LegendLust

bobones wrote:

LegendLust wrote:

Jeez there's some old myths and crap being spouted here.

DON'T count calories and don't worry about calorie deficit. I mean I could consume just enough Mars Bars to have a calorie deficit but it wouldn't mean I'd shift weight. In fact I'd probably put weight on.

The only way to burn stored fat is to turn your bodies natural fat metabolism back on. Too much reliance on carbs means your body gets lazy and turns into a sugar burner.

You need to be looking at what type of carbs you're eating and when you're eating them. As endurance athletes we do need carbs but the vast majority of cyclists eat too many.

Actually, you're the one spouting the myths. It really is this simple: if calories in < calories out you will lose weight. Your line about Mars Bars is proof that you don't know what you're talking about.

The problem is everyone on here is talking about losing weight. As athletes you don't want to be losing 'weight' as this implies losing muscle mass as well. You should instead be thinking about losing 'fat'.

And losing 'fat' and still maintaining health, muscle mass and recovering well from hard sessions isn't as simple as calories in - calories out.

Go and do some research on fat metabolism, hormone balance and the role of insulin in storing fat.

Raffles

Are carbs so centrally crucial to getting weight down ? I love pasta and would readily use it as cycling fuel. In my minds eye I had first thought "cut down on saturated fat" whereas plenty here are suggesting "cut down on carbs"

I think you lose weight in proportion to how much you need to lose it in that a fat tub will see pounds literally fall off. Im in pretty decent shape so I am finding it more of a challenge to scrape pounds off

bobones

LegendLust wrote:

bobones wrote:

LegendLust wrote:

Jeez there's some old myths and crap being spouted here.

DON'T count calories and don't worry about calorie deficit. I mean I could consume just enough Mars Bars to have a calorie deficit but it wouldn't mean I'd shift weight. In fact I'd probably put weight on.

The only way to burn stored fat is to turn your bodies natural fat metabolism back on. Too much reliance on carbs means your body gets lazy and turns into a sugar burner.

You need to be looking at what type of carbs you're eating and when you're eating them. As endurance athletes we do need carbs but the vast majority of cyclists eat too many.

Actually, you're the one spouting the myths. It really is this simple: if calories in < calories out you will lose weight. Your line about Mars Bars is proof that you don't know what you're talking about.

The problem is everyone on here is talking about losing weight. As athletes you don't want to be losing 'weight' as this implies losing muscle mass as well. You should instead be thinking about losing 'fat'.

And losing 'fat' and still maintaining health, muscle mass and recovering well from hard sessions isn't as simple as calories in - calories out.

Go and do some research on fat metabolism, hormone balance and the role of insulin in storing fat.

You said "don't count calories and don't worry about a calorie deficit". That is bad advice. You could do all the things you say to try to lose fat and not muscle mass, but at the end of the day, if you don't have a calorie deficit you won't lose weight. You're the one who is complicating it when it really is that simple. Counting calories does not exclude you from eating a well balanced, healthy diet, or even targeting fat loss. However, it will focus your mind on exactly how much you are consuming and will enable you to lose weight at a progressive and sustainable rate.