Training & Nutrition - How To Loose 7 Pounds?

Looking for a bit of advice.

I'm 47 years old and have been thin my whole life. I've always been able to eat whatever I wanted and not gain any weight. (while I can eat anything I want, I've always kept an eye on a "sensible diet).

I've been racing my bicycle for many years and train year round. My time on the bike slows way down from November to January.

I added a mirror in the basement to monitor my form and noticed my mid-section (stomach, sides) had more fat than I remembered. I got on the scale and noticed a 5 pound jump in weight. Small to some, but quite a bit for me.

I would like to get my weight down 5-7 pounds.

My diet is carb heavy (both simple and complex) and my coach told me to go easy on the carbs and the weight should come down. I'm not sure if he's right or not.

Also, because of my work schedule, I eat a relatively large meal just before bed. This may or may not, mean something. I've been doing it for years but only recently put on the weight.

Right now I am riding about 10 hours a week. Soon that will jump to 15 when the season starts in 2 weeks time. I am aware that body fat burns at a lower heart rate.

Sensible advice or a knowledgeable book is sought. Thanks for your time.

Also, because of my work schedule, I eat a relatively large meal just before bed. This may or may not, mean something. I've been doing it for years but only recently put on the weight.


That'd be where I'd start, reducing the caloric intake at a late hour. But you're about to increase your riding volume, too, right? Sounds like a case of winter weight....

That'd be where I'd start, reducing the caloric intake at a late hour. But you're about to increase your riding volume, too, right? Sounds like a case of winter weight....

not to get sidetracked, but what part of Denver are you in? I was born and raised but live in Chicago now.

I'm about the same age and a thin person too.... except when I stopped riding for 8 years. Then I gained 35 lbs of fat. Oink, oink.

I lost it by exercise (weight lifting and riding) and eating less and better. I still eat a lot of complex carbs but more protein, veggies and "good" fat as well. When I want to lose fat I cut back on dinner and post-dinner snacks. It's easier to be hungry when I am asleep than during the day.

If you drink soda, that's an easy place to cut out calories and not miss them. HFCS is the worst of the simple sugars. I don't think that diet sodas are all that healthy either and would recommend water, but diet's better than regular. Most fruit juice contains a lot of HFCS and a little bit of fruit... look for real stuff made from food instead of chemicals. Substitute small amounts of good quality candy/chocolate for larger amounts of mediocre stuff.

I find that more frequent smaller meals works better for me than a few big ones.

Go to http://fitday.com/ and start tracking every calorie you ingest vs every calorie you burn. Simple as that. :)

Eat 5 small meals a day. Lower your simple carb intake. Eat mostly produce, and lean protein. Consume low/nofat dairy. Do not eat a large meal before bed. Do not skip meals. ETC ETC ETC. If you continue putting weight on get your thyroid checked.