MoAlpha

Couzens’ big thing is aerobic training. That increases fat oxidation as a proportion of energy expenditure, but doesn’t really have much to do with weight loss per se. I would encourage anyone to follow his training advice, which is top notch, but for weight loss it’s just under-fuel and over-burn.

https://twitter.com/alan_couzens/sta...bEQvYr87Xh9_Uw

Carbonfiberboy 

We quit almost all rain riding at about 70. Enough already.

PeteHski

20 lbs should be easy enough with a bit of simple calorie counting. An App such as MyFitnessPal would probably work. Just put in your details, target weight loss and it will provide you with the appropriate calorie deficit to get there and an easy way to log your intake. The simple fact that you currently eat "anything" implies that you could easily cut out a few calories. I've successfully lost 20 lbs in this way over several months. You don't even need to count calories after the first few weeks once you establish a baseline.

I doubt you would need to totally change your diet just to lose 20 lbs. Working on the route cause of your anxiety would probably have the biggest effect.

canklecat

According to research, anxiety tends to elevate cortisol, which in turn tells the body to store fat. Especially around the middle. So we get skinny-fat -- lean, or healthy weight on most of the body, with potbellies.

If that's a factor, methods to reduce anxiety may help with weight loss. There are a zillion recommendations for dealing with anxiety. What works for some won't work for others. I don't "meditate" unless that means napping.

After hitting 60 I found it most difficult to get rid of belly fat. But I contribute to that by eating more junk carbs than I need. I want 'em. I enjoy 'em. I just don't need 'em, or use them as fuel because too often I eat junk carbs before bed, rather than just before a bike ride, run or workout.

But I'm still doing okay. After serious injuries from a car wreck in 2001 my weight ballooned to 205. My optimal weight in my 20s as an amateur boxer was 145, welterweight. After resuming cycling in 2015 I got down to 145 again... for awhile. But after I turned 60, developed thyroid cancer and metabolic problems, my weight usually fluctuates between 150-160. Good enough, I'm not gonna stress over being a few pounds heavier. If I get above 160, I start eating more carefully, skipping the junk carbs and beer.

I eat more meat now, mostly because it suits my digestion better. I can't digest legumes, even with digestive enzyme supplements. I like fresh veggies and fruits, but don't digest them well. So vegan diets are out. And meat satiates my hunger longer. Often I'll eat only one full meal a day. My late morning meal usually combines breakfast and lunch, something like an omelet or oatmeal with an egg stirred in. That's about all.

It's not unusual for me to go without eating 12 hours or so many days of the week. I don't set out to do "intermittent fasting." I just eat when I'm hungry.

Occasionally I'll do a moderate workout without having eaten recently. But moderate or easy is the key. If I turn it into a hard workout I'll deplete glycogen and bonk, then crave sugar and junk when I get home. So the trick is to keep the exercise moderate or easy, for an hour or so. I usually prefer a walking or easy jogging pace for that kind of exercise. My area is very hilly and there are no easy cycling routes nearby.