Training & Nutrition - How do I know when I've lost enough weight?

Serious question. On Easter Sunday this year I weighed in at 202 pounds. I'm 6' 0", medium build, so I changed my eating habits, laid off the sodas, drank mostly water, started eating more lettuce, vegetables, and smaller portions and riding 3-5 days per week, increasing my normal minimum daily ride from 17 miles to upwards of 32 miles. I am now down to around 164, give or take a pound, depending on the day. My body fat percentage (measured on my Tanita scale) was over 20% when I started and now is in the 13% range.

Looking online I see all sorts of ranges for a person my size as to what is an acceptable weight (I've seen 145-185). I still have a bit of stubborn belly fat, but am not sure how many more pounds a person of my frame size should be losing. The last month or so has seen minimal weight loss. At first the weight loss was an easy target, but now it seems I should be focusing on something else, as losing more weight becomes harder and harder (I do like the occasional beer and ice cream, but not to excess).

What do people here recommend for a person my size? Should I turn my concentration on body fat percentage, or just forget all this nonsense and go and ride?

Thanks-
Brian

I think you're probably at a good weight right now. I wouldn't want to go too much lower. Just eat in proportion to what you are riding. Also, your body does typically hit a plateau for weight loss and you may need to adjust your workouts if you want to see anymore loss.

Strip naked and stand in front of a full length mirror. Decide if you are happy with what you see.
If not, determine if it is excess weight that is bothering you or something like needing to tone your abs or what not. Adjust your priorities based on your results. Just don't get obsessive compulsive about working out.

Also, it sounds like you should move on. 164 at 6'0" is fairly thin. IMHO

"Bicycling Magazine's 1,000 All-Time Best Tips" says ideal body fat for an elite cyclist is between 6 and 9 percent. I would be more inclined to go by the Body Mass Index. You can do it on-line with this calculator (http://www.nhlbisupport.com/bmi/). Otherwise, convert your weight to kilograms (1 kg. = 2.2 lbs.) and divide by your height in meters squared (1 meter = 39.37 inches). Ideal body weight yields a BMI between 20 and 25. Your current weight and height indicates you have a Body Mass Index of 22.26.

you are at a good weight for 6 foot 160, but if you wanna be super caliber, then drop another 10 lbs. or even 15 but it depends on bone structure and other factors. not everyone can be a rail and still ride...

***when you can see your liver under the ribcage then you stop losing weight

Thanks for the suggestions. I figured I was probably pretty close to where I need to be, but wasn't really sure, since I've never been this light since I started biking. I understand if I continue to lose weight I may in effect start to lose muscle, which is not what I want to do.

Thanks!

Thanks for the suggestions. I figured I was probably pretty close to where I need to be, but wasn't really sure, since I've never been this light since I started biking. I understand if I continue to lose weight I may in effect start to lose muscle, which is not what I want to do.

Thanks!

well hey not really a worry. you can lose a little muscle and still produce sustained monster wattage. some of the skinniest legs in the peloton earn millions a year. it's about power-to-weight, and how much the pain bank has, not size.

you could lose a little muscle, but 'harden up', and get faster as a result.

muscle weighs more than fat...losing a teeny bit, while strengthening the rest, -can- be an ok thing

If you waist is larger than your hips, you can stand to lose weight. If your waist is a coupla inches smaller than your hips, then you're fine. :)

Or something like that.

lift weights... you gotta have some muscle mass if you want to get rid of belly fat or any fat. Lift weights, you should of been lifting at the same time you lost all that weight.

lift weights... you gotta have some muscle mass if you want to get rid of belly fat or any fat. Lift weights, you should of been lifting at the same time you lost all that weight.

Unless that's not the kind of fitness you want.

Since weight training hasn't been shown to have any impact on endurance cycling, I don't lift weights at all. I'm 6'2" @ 165, but down around 6% BF using calipers (same trainer, same time of day, same as much as possible). I can't lose weight from where I am without feeling like crap on the bike, so I don't go any lower than 165 waking up. Performance on the bike was my indicator that I was "at my limit."

From a health perspective you are fine.

Depending on your build, you might be able to drop another 10 pounds and get a little more performance, but it's harder to lose weight and not lose power as you get lighter.

I'm 6'2", and at 164 I'm about as low as I want to get. My face gets a bit hollow and I get cold a lot easier. My guess is that I'm 8-9% right about now.