After weighing myself this morning and seeing I have put on half a stone without much effort, what should I be cutting out?
I'm off bread, usually replacing with rice cakes and having porridge instead of toast. I could use cutting out beer, although 4 a week is usually about my limit these days.
I do have a real problem with peanut butter though, love the stuff.
Any ideas?
Beer and peanut butter.
Reduce portion size?
Beer. Sorry. 5:2 diet also works well for many (inc me).
peanut butter would seem a good place to start!
having porridge instead of toast
Having you compared the calories between the two?
When you say cutting out bread for rice cakes, what do you mean, do you snack on rice cakes?
just shorten your user name and drop the back half ? 🙂
Low GI is a good starting point and fairly straightforward.
Decrease calories. Increase exercise.
Many will tell you that this is a gross oversimplification and that one calorie is not the same as another.
That is no doubt true. However it is a simplified model that works for the vast majority of people.
Use [url= http://www.myfitnesspal.com/ ]MyFitnessPal[/url] (it's free) to (honestly) track [i]everything[/i] you eat or drink and you'll soon realise where the extras come from.
I've lost 11kg since January using MFP app.
Not really changed what I eat, just cut down on quantity and increased exercise to ensure I meet the calorie target each day.
It has made me think about what I eat though and made me stop, when I reach for snacks that I really don't need.
First few weeks were hard as I only had a 1300cal per day target.
alcohol 🙁
& MFP of course
Calories
There are 4 calories per gram of protein and carb and 9 calories per gram of fat. I'm not saying one food group is better than the other, they're just the facts.
Use MyFitnessPal. Work out your total daily energy expenditure (TDEE) and cut 200 cals. Try that for a month, if you don't see any results then cut another 100. As an indicator as a 6ft, 12.5 st, 31 year old male in a sedentary job my TDEE is 2200.
You really can't out-exercise a bad diet (you've only got to spend an age grinding away on a treadmill before seeing all your work reversed with a single kitkat to know that) so concentrate on the diet.
Use MyFitnessPal. Work out your total daily energy expenditure (TDEE) and cut 200 cals.
It even does that for you if you fill in your details and set your goal (i.e. how quickly you want to lose weight).
mikey74 - Member
Reduce portion size?
^^^ This
And it's what I struggle with. The more riding I do the more hungry I get post ride and the bigger the meals I make. As I like to make stuff myself from basic ingredients I make more than I need. I might think I'll save half for another day but then I just scoff the lot. Add beer & wine to that and that encourages face stuffing even further, until the booze has run out. 😀
The killer is if I slack off the exercise a bit. I still continue eating the way I'm used to.
Cut out the beer, and reduce your portion size is great advice
Change user name?
Join a group? I do slimming world I started last June I am now 5 stone 9lbs lighter.
What ever method you use don't overlook the importance of having some accountability and support to help you stay motivated and on track.
Kisses contain calories so put your OH and butler down
Try a few weeks on a vegan diet and keep eating the peanut butter. Mind you I seem rarely to eat peanut butter now I have a Tahini addiction.
Try a few weeks on a vegan diet
He wants to lose weight, not the will to live 😉
Decrease calories. Increase exercise.Many will tell you that this is a gross oversimplification and that one calorie is not the same as another.
That is no doubt true. However it is a simplified model that works for the vast majority of people.
Getting the number of calories in and out right is the real problem:
[list] http://www.theatlantic.com/health/archive/2016/01/what-does-a-calorie-measure/427089/ [/list]
Sugar.
Booze
Milk, Dairy etc
Red Meat
Portion contol
No sweets and shit..goes without saying.
[img] 
[/img]
Booze, sadly.
I'm on day nine of a very low carbohydrate diet, which seems to be working out extremely well so far.
I've cut out bread, pasta, rice, anything containing refined sugars etc. For the first few days I felt as though I were half-asleep all the time, but apparently that's normal.
If you are going to eat peanut butter make sure it is the sugar free natural stuff.
Use smaller plates.
Apart from molgrips who says he is too smart for that to work. this has been proven to help with the psychological aspect. A half empty large plate doesnt make you feel as satisfied as a stacked smaller plate.
Plus the average plate size has grown over the years almost in line with peoples waists
Everything in moderation above all reduce portion size and eat little and often.
And move some.
He wants to lose weight, not the will to live
If I had the energy I would get cross
I'm guessing I shouldn't have finished the half a tub of Caramel and Vanilla ice cream. I suspect even having ridden home from work the long way won't make up for that.
Meat, dairy, refined sugars.
Easy as that 😉
Why meat and dairy specifically? Surely they, in themselves, are not fattening, unless you eat too much of them, which is the case for any food group.
No:
Sweets
Processed food including takeaways
Less:
Booze
Bread
Pasta/Rice
Potatoes
More:
Riding
Sleeping
Water
Green vegetables
Fish
MFP to track what you eat. I reckon a change in attitude to food not just a change in what you eat works best long term. Smaller plates and rewards that don't involve food or drink.
Gawd - some of the 'give ups' are harsh! Exercise more? Running, walking? Make your own lunch rather than buying sandwiches? Absolutely no ready meals or take aways. I've started having salad with cous cous for lunch rather than a sandwich (maybe I'll be riding a road bike more soon).... I love chocolate though!
Binners is 'The Dark Side' of weight loss 😯
Cut out sugar and processed food (this one's easy)
Cut down beer (not so easy) 🙁
Eat less crappy meat- more veg and good quality meat. You don't need meat and two veg for every meal! Bean chillis and veg curries are great.
edit- make your own peanut butter. Ok, it's very STW and a bit hipsterish, but it's easy to crush some peanuts up to make your own. Plus, you get to to control what goes in it- no palm oil, sugar or salt (unless you make savoury dry roasted peanut butter which is blinking flipping awesome)
He wants to lose weight, not the will to live
If I had the energy I would get cross
I've had to have a lie down after reading all those posts
What to cut out for losing weight?
Eat less of everything.
Eat less fatty food.
Eat to 75% full.
Done.
use smaller plates
Or use a bigger one to fool yourself into thinking you're eating less. Psychology innit?
And if you drink diet Irn Bru while you're earing, it dissolves calories. FACT!
[img] 
[/img]
Wot yossarian said. ^^^^^
Wot yossarian said. ^^^^^
That, in essence.
*paging Molgrips*
Smaller portions. Start doing T25 or Insanity!
Less bread.
Less sitting stil.
Less sugar.
Saying that my most successful weight loss was when I started powerlifting, oddly, and I was eating 4-4,500 calories a day.
From what I have learned over the years you have to create a sustainable lifestyle change rather that "just lose weight" If you are 10kg or more over weight then you need to be realistic in how you got to that point and change that first. If it's because you work hard, eat crap and drink too much then naturally you'll cut the drink and food but how about the work? Carry on the hard stressful work and you'll probably revert back to the drink and eating crap and make no progress.
Also "eating less of everything" is idiotic. If you are riding and burning off 2000 calories and your basic metabolism requirements need 2000 then you need 4000 calories, you'll struggle to eat this but if you weren't overweight this is what you'd need to repair muscle damage and not feel like a zombie all day. Aim to eat 3500 calories and you'll have a 500 calorie deficit. Do this every day and you'll have a 3500 calorie deficit each week which should be about 1lb of body fat. This means in a month you lose around 2-3 kilos. This should be sustainable and allow for you to slip up every now and then.
Finally what I have learned is you need to be realistic, you can't be Bradley Wiggins, it's not a body shape most of us can sustain, even Bradley Wiggins probably struggles to sustain it. A good all round physique is far healthier and will lead to less injuries, weight training at least once a week with some running and swimming helps keep your core and upper body in shape, reduces injuries and the change in pattern from just always cycling has helped burn off body fat.
Run a mile a day for a week ! increase this by a mile a week in 12 months you will be running 350 mile a week, you will be like a racing snake !
Remember where you heard it first!
completely cutt anything that contains white sugar. eat plenty fruit 5 a day is good start , avoid too much saturated fats . go for lean meat and plenty salads and vegetables for evening meals. make sure you have plenty fibre in your food also . my breakfasts are usually weetabix with milk + I add plenty berry fruit too. healthy fats - walnuts mix few in breakfast too .
fat is very important . you cant eat just carbs n protein . its all about ballance.
