Preface: I picked up riding at 295 lbs in fall of 2007, got a nice road bike, started doing group rides, and within a few months, was down at 248 lbs, a very rapid weight loss. Somewhere in March of 2008 I lost steam though, and by May/June I had settled in the high 270's.
on Thanksgiving day I met a childhood friend who I had not seen in a year. Two thanksgivings back she had resolved to start a very strict weight loss plan. She hired a personal trainer, and in a year had lost 60 lbs, and in the second year toned up; she looked incredible. She convinced me that I absolutely must get a personal trainer. So I went to the local gym and got one. As new years rolled around, I am at 274 lbs, and a 42" waist. My trainer explains his focus is on building muscle, he tells me once I get a good base, the weight loss will come. I trusted him on this.
Fast forward to the end of April 2009. I am now wearing 38" waist jeans, and the difference is tremendous. However, I'm still 272 lbs, but happy because I look better than I did when I was 248 lbs. I am seeing massive improvements on the weight room floor (tripling of leg press, deadlift and doubling of squat/bench press), and generally feel fitter. I'm substantially faster on the bike, average speeds creeping up towards 19mph from previously being ~15.
May rolls by, and now: blam. Pounds start shedding. Today I am at 253 lbs, something like 12 lbs lost in May alone. I might be going to 36 waist jeans soon, these are falling off and I'm on my third belt.
But now I am worried. I'm eating 3000-4000 calories a day where before I started riding I was eating under 2000 (I now eat healthier foods, almost all fresh cooked, but still it's a lot of calories) Nothing's really changed other than I'm working out more. I know if I slack off, the pounds will go right back on. I don't generally think, just eat when I feel like it, but I don't think it's going to last.
How do you guys who have lost serious weight handle diet changes? is it a day by day thing, do you scale your diet down at each milestone? Do you write down what you will eat, and avoid snacking? Do you have a significantly different diet on days you don't ride, etc?