The hardest part is the uncomfortable feeling of shrinking your stomach and facing the 'hunger' voices like a size zero model.
**imagines Teasel daubing "nothing tastes as good as skinny feels" on his walls**
wanmankylung - Member
I lost about 20kg last year simply by eating less and moving more. It wasn't difficult.If it is so simple, how did you get 20kg overweight in the first place or why did you not lose the weight sooner?
Ha, I thought that, preachy fat bloke telling people they're fat. Teh ironing.
**imagines Teasel daubing "nothing tastes as good as skinny feels" on his walls**
*looks for camera*
Just exercise more you fat f****r,do all men go about worrying about their weight nowadays? my god its metrosexualtrackworld everyday:(,(goes off to pump some iron and maybe insult a foreigner).
Losing weight is easier than you think. Its amazing just how much you really need to eat to function living urban/in a city.
I lost 10kg in 2 or 3 months after reading this article (it was linked on here) and then changing my breakfast habits. http://www.leangains.com/2012/06/why-does-breakfast-make-me-hungry.html?m=1I used to eat breakfast at 630, then ride to work (only 20mins). By 9.30 I was starving and so ended up having a second breakfast to keep me going until lunch.
Now I only have black coffee when I wake up and eat breakfast at about 10am. This then means I have a much smaller lunch and no second breakfast. Took a couple of weeks to get used to, but since sticking to this I haven't put the weight back on.
Interesting article, I have the same problem, eat breakfast at 8am (high fibre cereal) and then starving by about 9am! Might try delaying BF for a few hours....
Less carbs, more protein will help. Protein keeps you fuller for longer so you won't want to snack as much thus reducing your over all calorie intake. Read Racing Weight or at least get the cook book which kinda explains the DQS thing which is basically eat quality good rather than worrying about calories and carbs too much.
Less carbs, more protein will help.
Not according to the article (assuming it is the CAR that is the problem).
I'm going to give the iDave / low carb diet a go. Got 20lbs to loose and usually loose only 1lb a week on 'normal' diets.
MFP is okay if you eat processed or packaged food, for people who cook all their food, it's rather useless, unless you weigh absolutely everything.
Actually MFP's database of food is pretty comprehensive IME, its not just processed stuff and McMeals, and you can input the details of anything you need to, IMO it actually suits the geeky "Male brained" types who love a good spreadsheet or graph and it lets you turn diet into data.
And yep if in doubt weigh your food, you'll probably find you eat bigger than recommended portions of all sorts of foods and never realised.
It will look at your diet and tell you if you are over/under consuming certain stuff Protein, Salt, Sat fats etc... quite handy if you are looking to adjust your diet but maybe aren't sure what to add/take out...
Plus it ties into Strava (and a few other activity tracking apps) if you like and awards you extra calories for the day, based on your ride data...
I have a mate who's been doing the 5/2 thing for a while now, you can tell when he's on a 'fast' day because He's bloody miserable, but he has lost a couple of stone without any significant exercise... still don't fancy it myself but everyone is different.
Or possibly try ditching the junk food (assuming you're eating some kind of processed breakfast cereal). I stopped eating breakfast cereal years ago as IMO it is junk but occasionally have it late at night as a snack if I am hungry/lazy enough. I invariably wake up absolutely ravenous though (much more so than if I had eaten something else or even nothing at all!) so it is obviously doing something weird to my body!Interesting article, I have the same problem, eat breakfast at 8am (high fibre cereal) and then starving by about 9am! Might try delaying BF for a few hours....
I cook most meals from scratch but I have a repertoire of about a dozen which I cook regularly which I worked out for MFP. Yes, it was a ball ache, but I only had to do it once! For other one-off meals I guestimate which is reasonably accurate once you've done the above but there are some scales on the kitchen counter in any case.MFP is okay if you eat processed or packaged food, for people who cook all their food, it's rather useless, unless you weigh absolutely everything.
I'm not preaching because I'm currently carrying far too much excess baggage but I have to agree with hora. The amount of food we eat in the west is far in excess of what our bodies require. I think we are just conditioned to accept it. Do we really need 2500kcal a day to remain healthy?
Plus it ties into Strava (and a few other activity tracking apps) if you like and awards you extra calories for the day, based on your ride data...
How do I go about linking them? Just installed MFP, looks handy and easy to use so will give it a try.
Do we really need 2500kcal a day to remain healthy?
MFP seems to reckon I need 3070, so will be on 2200 with a 800 deficit to lose some weight, more than I thought I needed to to be honest
I don't think an arbitrary figure of calories needed a day can be stated, and actually I think the stated guidelines contribute to the problem.
Calories aren't like a budget you can spend, it's a unit of energy, so varies by energy use and the efficiency/type of engine, time of day, temperature, mood, medications etc. SO for everyone it will be different.
One of the downsides for mfp for me was finding out I need to eat only 1700 calories a day to 'maintain' weight with some moderate exercise. I put this down to spending almost all day every day sat on my arse. I'd need to fundamentally change my life/get a new job to achieve the kind of weight loss I wanted to.
Subsequently I just maintain a more realistic weight for me, as long as I can still ride bikes/do judo/walk/run at a reasonable level, I am happy.
This is in essence what the problem is, it requires a paradigm shift in understanding at the individual level to properly understand what is going on, and what you need from a diet.
100% depends on your activity level. I used MFP (which is only going to be roughly remember) to work out I need 3000-3500 per day, based on cycle commuting every day, longer rides at the weekend, lifting weights or turbo 2-3 times per week plus being reasonably active throughout the day. As long as I eat this many calories in healthy food I maintain the same weight.The amount of food we eat in the west is far in excess of what our bodies require. I think we are just conditioned to accept it. Do we really need 2500kcal a day to remain healthy?
I was surprised about how much it said I needed but it makes sense to me. I did the MFP calculations because I suspected I was under-eating given my activity level and that this was causing me to feel run-down, etc.
I agree with that level of exercise you are going to need all the fuel you can get 🙂 the majority of ghe country probably don't move as much
chrishc777 - Member
Plus it ties into Strava (and a few other activity tracking apps) if you like and awards you extra calories for the day, based on your ride data...
How do I go about linking them? Just installed MFP, looks handy and easy to use so will give it a tr
I'd like to know how, too - been looking around MFP and Strava webpages but can't see it...
chrishc777 - MemberPlus it ties into Strava (and a few other activity tracking apps) if you like and awards you extra calories for the day, based on your ride data...
How do I go about linking them? Just installed MFP, looks handy and easy to use so will give it a trI'd like to know how, too - been looking around MFP and Strava webpages but can't see it..
From strava (on your phone) go to settings and there's a 'link other services' you then get Instagram and MFP. Well I do anyway.
Thanks for almost all the replies 😉
I already do quite a bit of fasted riding including the commute to work and usually a weekend ride which is rarely under 50 miles and often nearer 100 so dont get me wrong Im not massively overweight I lost 15kg last year pretty much just by cutting down on sugar but putting a bit back on over Christmas leaves me @ 95kg/182cm. The reason to lose more is improve cycling performance.
Given the replies my plan is thus:
January- No booze, cut out bread after 6pm.
Feb- (Should the weight not be dropping off) as Jan but with fasting one day per week.
March- cut my head orf!
Ta
edit: a MFP thats works with strava,that may work for me.
From strava (on your phone) go to settings and there's a 'link other services' you then get Instagram and MFP. Well I do anyway.
Cheers, it is indeed there. Just not on the web page. Wonder if it'll work when I upload to Suunto, which then sends it to Strava, will it then send it on to MFP?
(And should I be worried about how much of my life is online???)
No idea the only Suunto I own is a dive watch, the don't yet have a strava diving app 😉
January- No booze, cut out bread after 6pm.
Feb- (Should the weight not be dropping off) as Jan but with fasting one day per week.
March- cut my head orf!
What's the significance of 6pm? And why not try and cut out bread altogether?
Arbitrary time, other than itll be after my evening meal and excludes toast as supper. The prospect of no coffee and toast from my fave cafe c.10am may send me directly to March's strategy!
One of the downsides for mfp for me was finding out I need to eat only 1700 calories a day to 'maintain' weight with some moderate exercise. I put this down to spending almost all day every day sat on my arse. I'd need to fundamentally change my life/get a new job to achieve the kind of weight loss I wanted to.
similar here, Sedentary office job means MFP has me on 1500 Cal per day in order to loose 1kg a fortnight, obviously I can consume more if I am active (Commuting in/home gets me ~1000 Cal) so exercise carries the extra incentive of being able to eat more (because you need it).
But it also makes you consider what and when you eat, porridge with fruit for breakfast see's me most of the way through the morning, sensible sized lunches with a sensible amount of carbs get me through the afternoon, I have the odd bit of fruit through the day and I'm pretty much OK.
Plenty of water through each day, hydration has a big impact on my energy levels I find....
Oh and sleeping/rest is important, if your are fatigued by lack of sleep, you're more likely to eat convenient crap IME, so get some kip...
I'm avoiding processed stuff and hidden sugar/fat as much as practicable...
But I'm also only treating MFP as a guide, realistically I will go slightly over the the suggested figures quite regularly, but +100 cal here and there isn't as important as keeping to the overall plan, and shouldn't be treated as an excuse to go off piste altogether, I'm probably taking in 30% less calories overall than I did, and thinking more about the 'Quality' of those that I do consume.
Plus you re-asses your goals every ~6-8 weeks or so, it's flexible so you can choose to lose or maintain weight, or increase your activity levels and try to keep things sustainable in the longer term...
I'm evangelising, sorry...
Arbitrary time, other than itll be after my evening meal and excludes toast as supper. The prospect of no coffee and toast from my fave cafe c.10am may send me directly to March's strategy!
Just installed MFP, and discovered that my typical Spanish mid-morning elevenses contains nearly 400 calories - toast with tomato and olive oil, and a black coffee... you might want to think about that 10am cafe stop 🙁
How's it going so far?
You should have lost about 250g already if you want to stay on schedule.
hang on, let me drop the kids of first.
I can recommend flu followed by bronchitis. I've lost 8 lb since xmas day.
No or low carbs, worked for me.
Currently on a bulking cycle, so lots of nice things to eat at the moment :).
Shirley catabolism from fasting will hinder riding performance?
To the person looking for a sugar replacement, stelvia is naturally occuring, ;0)
Sorry the stelvia should be to nipper99, ;0)
Become a smackhead.
Homemade juices are a bit of a pain in MFP
Even it so far today between carb, fat and protein. Surprised at carbs in the chicken breast but that is added to the porridge so far.
This, along with minimising stress, is massively important and something I ignored for too long.Oh and sleeping/rest is important, if your are fatigued by lack of sleep, you're more likely to eat convenient crap IME, so get some kip...
If you're tired/stressed not only are you more prone to making poor decisions re. food, exercise, etc, you'll also mess up your hormone balance which could make it harder to lose body fat. It's also too easy to get into a vicious circle when you go down this road.
I found the taste/texture of neat stevia utterly vile (admittedly it's less noticeable depending on what it's mixed with).To the person looking for a sugar replacement, stelvia is naturally occuring, ;0)
I found xylitol much more pleasant (it's also very beneficial for your teeth apparently!) although I don't use either regularly and generally agree with MTFU line of thinking.
Drink a pint of water before every meal - seriously!
It helps you feel fuller sooner (thus stopping you going back for seconds) and you hydrate at the same time
Everyone's a winner 😛
[i]I already do quite a bit of fasted riding including the commute to work and usually a weekend ride which is rarely under 50 miles and often nearer 100 so dont get me wrong Im not massively overweight I lost 15kg last year pretty much just by cutting down on sugar but putting a bit back on over Christmas leaves me @ 95kg/182cm. The reason to lose more is improve cycling performance. [/i]
Sorry, but at +100kg (last year) and only 182cm I'd suggest you were 'massively' overweight - in fact BMI suggests you were 'obese'.
Eat less (rubbish) is always easier than exercise more.
I use MFP on my fasting days on the 5/2 diet. I lost a stone last year.
This year, with a cocker spaniel to walk, 3 fitness events per week, and the 5/2 I'm looking to lose another.
Thanks for encouragement br , I'm happy to take a little bit of tough love but using my weight last year to contradict a statement I clearly made about my present self is a little harsh!
I know the target weight range for me is under 82kg so setting myself a target of 85kg is a bit soft but I spent much of last year around 90kg so it'll be an improvement on that. I'm also pushing 50 and at the risk of starting another discusion doesn't age allow you a couple of extra inches around the waist?
Btw my best time last year for 100 mile was 5h27mins that was at 92kg so not too bad for an obese old bloke?
Blimey there's some judgemental nonsense on this thread. I used MFP extensively. It's an app that's easy to hate 😉 I'd had a massively busy year and not ridden as much as I normally do (2/3 times a week). Jan 1,2013 I was 83kg. March 30, I was 72kg so that's close to what you are asking for. To do this, we (my wife somewhat grudgingly joined in even tho she doesn't drink and didn't need to lose hardly any weight!)
- used MFP every day for three months It's a bit time consuming but, as said on this thread, if you make some assumptions and are honest, it's a proper eye-opener. When you know a Roses Chocolate has the calorific equivalence to half of a 20 min dog walk, you just put it back!
- Started cooking better food. We bought the Hairy Dieters book(s) and we found those meals tasty/easy to cook. Kids didn't always go for it, but hey we were broadening their pallets!
- Gave up Cake, Cheese, Booze, Crisps, Sweets etc in the week. Except for ride night when I'd have one pint.
- Rode loads, walked loads, ran up lots of stairs (now I go to Spin twice a week which works well), etc
Then mostly stuck with that. I had one 'bad' day a week where I'd crack open a bottle of wine and chug down some stilton. I used to so look forward to that day 😉 But what really helped was not thinking of it as a diet, more of a lifestyle thing. I've not put the weight back on, mainly because I've kind of turned all the nice/unhealthy stuff into treats and cooked better/healthier food the rest of the time.
I was running to 1800 calories (+ whatever I made up in exercise using a proper HRM not Endomondo's amusingly creative numbers) and was hungry quite often, esp at the start. Now I have a mental limit of about 2200 which means I don't put any weight on.
As someone said, it's more mental than anything else, and just being honest about how much you're eating.
Best of luck!
Fired up MFP yesterday for another look, came in under target just, but those 8 savoury crackers I snacked on from the Christmas selection box whilst my dinner was cooking were nearly 300 calories, almost an extra meal! My entire breakfast was 380 and dinner only hit 430!
Good post alex .. I am currently trying to run at 1800 with 2200 as the steady state too
I did find 1800 hard, especially at the start. Even stuff that you think is 'healthy' like fruit has loads of calories in it. It's not an exact science, I'd rather have fruit than something processed even if it has more calories tho.
My one bad day a week, I definitely blew the budget. But I recorded it properly. Amazing what a few beers/glasses of wine + some unpasteurised cheese will do to the numbers. It made me realise - or at least accept, as I think I already knew - that Alcohol especially has many 'stealth' calories, and really should be included in the 'treats' bucket!
I'm making a big effort to lose weight over the next few months - a bit more than the OP. It's scary how much I've put on since I stopped racing and somethings got to change as riding/running are no fun any more and I make effort noises when I get off the sofa. I'm using mfp and the very act of 'having' to log everything I eat drink has me thinking twice before I absentmindedly nosh on something.
I'm also having a crack at the 5:2 bobbins and did my first fast day yesterday. It was very revealing how much eating has become my default boredom activity, constantly giving myself a mental slap as I subconsciously opened the fridge and having to make myself do something else to break the habit. I can't deny I was flipping hungry most of the day and I'm not sure I could ride on a fast day which could ultimately make it rather counter productive but it was also strangely empowering in a masochistic kind of way - it's been years (since my racing days trying to lose a few more lbs before the season with a single figure body fat percentage) that I have actually felt hungry and not done anything about it.
I started on the 1st November lost 2 kg by Christmas but then slacked off and put 3kg on over the festive period (despite doing the festive 500 so getting alot of exercise in) so need to get back on it. Going to do the 5:2 as that was what was working before Christmas but also cut some of the crap out i eat on non fast days.
I havent found riding on a fast day a problem (under a couple of hours anyway) it is more of an issue the day after.
