Bucknuckle

I have been off the bike for a yr. I am slowly getting back into it but I think I need some assistance with my diet plan. I am 5'8" 180lbs. I would like to shed some weight. 1 month ago I started eating better but I have hardly lost any weight. Can someone assist me on what to eat and when? I think I may be taking in too much sugar as I eat alot of fruit in a day. My usuall day starts off like this
3:30 am get up
4:00-6:00 am I sip raw organic meal replacement shake made with some almond milk.
8:30 am 1 banana,some blueberries
11:00am another meal replacement shake or a salad ( lettus,grilled chicken,green peppers,hard boiled eggs,black beans,no dressing)
1:30pm some almonds,nectarine or apple
4:00 dinner
7:00 apple or some strawberries

I'm looking for some alternatives that's healthy to eat and will help me she'd some weight, I've been running and biking a little for the last month but do not seem to be loosing any weight.

Machka 

Join MyFitnessPal ... (or something similar)
https://www.myfitnesspal.com/

Enter your data.
Select sedentary as your activity level.
Select the amount of weight you want to lose each week (eg. 1 lb/week).
MyFitnessPal will give you the number of calories to eat to accomplish that.

MFP does not include exercise, so when you exercise, you'll log that and then eat about 50-75% of those calories back too.


Regarding how much you burn while cycling, if you go with approx. 100 cal for every 5 km (or 33 cal/mile) that'll give you a good rough estimate. I have found that logging my cycling on MFP as "Bicycling, 16-19 kph, light (cycling, biking, bike riding)" works out about the same as 100 cal for every 5 km.


Stick to this like glue for a couple months, and then reassess where you are and what you want to do next.


This is the Weight Loss thread here: https://www.bikeforums.net/training-n...s-club-83.html ... I've linked to Page 83 where I started talking about my weight loss process. In 2015, I lost 25 kg/55 lbs. And I did it by doing exactly what I advised above.


What you eat and how often is up to you.

Personally, I made just a few modifications to my usual diet. In fact, what I eat between the time I get up and the time I arrive home after work (about 6 pm) is almost identical pre and post diet. The only thing I dropped was a handful of cashews ... too many calories, not enough staying power. After 6 pm, I made a few changes, but nothing too drastic.

I could tell you what I eat, and will if you really want to know, but what I advise is to go to your local grocery store, walk the aisle and have a really good look at what your options are. I did that when I first started the diet and was able to find lots of good choices that work for me. Even now I check out new things on the shelves to see if they're worth it or not.

As I said above, have a look in that Weight Loss thread to see my "blogs" about the process.

bruce19

Nancy Clark's Sports Nutrition Guidebook.

Nancy Clark's Sports Nutrition Guidebook-5th Edition - Nancy Clark

Bucknuckle

Thank you very much for that app. I downloaded it and it's amazing. I hope it works. I love how you can see where your at for the day as far as nutrition. Thanks again

Jean3n16

Youre not losing because youre not eating!! Those shakes are full of sugar too! You have no veggies or variety!

What about pancakes? Omelet? Eggs? Cereal? Breakfast burrito? Yogurt?
What about a sandwhich, soup, salad, chicken for lunch?

MyFitnessPal is what i use but its going to tell you youre not eating enough or the right things.

Seattle Forrest

According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:

• 98% have modified their eating habits.
• 94% have increased their level of physical activity, especially walking.
• 90% exercise, on average, about 1 hour per day.
• 78% eat a healthy breakfast every day.
• 75% weigh themselves at least once a week.
• 62% watch less than 10 hours of television per week.

More facts and figures here: Research Findings

Bucknuckle

[QUOTE=Jean3n16;19010703]Youre not losing because youre not eating!! Those shakes are full of sugar too! You have no veggies or variety!

There's only 1 gram of sugar per serving.
I have added more veggies to my plan and hopefully will be on track better

Jean3n16

per serving and youre having how many servings, how many times a day**********?

Bucknuckle

Sometimes I have 2 or 4 servings. Which is 2-4 grams of sugar I believe.i didn't think that was much . Could I be wrong? This is what I'm drinking for breakfast , sometimes lunch.
https://www.gardenoflife.com/content...utrition-facts

Jean3n16

Thats a lot and you need real food, not a shake

bruce19

There's also FitDay - Free Weight Loss and Diet Journal

Seattle Forrest

You lose weight by taking in fewer calories than you burn. It doesn't matter if they're solid or liquid or red or green or blue. The only thing that matters for weight loss purposes is energy balance.

Jean3n16

He needs real food either way.

caloso

Try adding more fat to your diet.

Bucknuckle

What kind/type of fat would you recommend? Thank you

caloso

Anything that's not artificially hydrogenized. Nut butters, meat, eggs, real food.

Tourist in MSN

When I wanted to lose weight, my doctor advised that I aim for losing one pound a week. He said more than that was not good, as I might consume stuff other than only body fat. He estimated my caloric need based on my height and activity level, and suggested that I try to eat 500 calories a day less than I would need to maintain a constant weight - he specifically gave me a target of how many calories to eat each day. He explained that 3,500 calories (or 500 calories a day for a week) is roughly one pound. Worked for me. But, you can't just say, I will forgo the candy bar of 500 calories today, if you do that you will likely then choose to eat another 500 calories later in the day. You really need to watch your caloric intake all day long, every day.

Each day can fluctuate, you do not have to hold to a set number each day. I try to keep my seven day average pretty close to constant but I fluctuate a lot from one day to the next.

And once you get to a weight level you want to maintain, you have to continue watching your calories for the rest of your life so you can match your caloric intake to your caloric demand. That is the hard part.

I find that I eat/burn about 300 to 400 more calories a day in summer when I am outdoors more than I do in winter. Keep in mind that there is a seasonal variation in your activity, just as there is a variation when you go on a vacation.

Tourist in MSN

I mentioned in the post above that you have to work essentially forever to keep the weight off. I just saw this piece, thought I would share it.
Here?s the real secret to losing weight and staying thin (Hint: You?re not going to like it) - MarketWatch

Bucknuckle

Thanks everyone, I have been using the App as mentioned above along with cutting out some fruit and eating much more veggies. Looks like I was consuming alot of sugar per day from the fruit. I have been cycling and running and some weight is coming off, I thank you guys for the help.

TexMac

myfitnesspal has been telling me for a year that i should weigh 130lbs and i'm still 165 lbs

Machka 

Is that where you want to be?

TexMac

No, just need to be 155 lbs by race season. I know the issue is, i lift so i have packed muscles upper body.

Anna Becker

Ditch the meal replacements - eat real food! The only way to stay at your ideal weight and stay healthy is to eat right and exercise. Most are on this forum because they ride bikes, so I'd say that's the exercise part. The eating right part is the problem. You have to eat good quality protein, good fats, and minimal carbs. And almost everything processed, including your meal replacement drinks I'm betting, are full of carbs, most likely processed sugar. Good food examples: Apples with almond butter or eggs for breakfast. Salmon salad on a sprouted wheat muffin for lunch. Fruit is ok, just don't overdo it. Beans are great for protein with a salad or al-dente vegetables. Do some research on a low GI diet (that cuts the carbs), or the pH diet. That one is a great way to stay healthy and lose weight. But any diet is not a solution. It is has to be a lifestyle that you have to commit to living with for the rest of your life. Otherwise you are wasting your time.

berner

Balanced eating means considerable amount of veggies. The trick to enjoying those veggies is buy the freshest ones that can be found, (they're tastier), and use dressings you like. Plain old olive oil and a tiny bit of salt is good but there are many other concoctions. 50 Salad Dressing Recipes : Recipes and Cooking : Food Network