Here are my 10 observations from my first 10 days trying to loose weight, getting back into shape, and starting to ride again after 20 years off a bike:
1> Bike fit is very important, lost 2 days due to pain from badly setup saddle.
2> Be maticulous about tracking calaries in/out. I was doing this on paper and did okay but found the myplate mobile app so I have it with me all the time and noticed I was missing calaries doing it manually from not adding those few chips or beer while visiting a friend or inaccuratly remembering what exactly I ate while out with the fellas.
3> Consistancy is more important than intensity starting out. 2 moderate 15 minute rides to/from the train and having energy to do a solid workout on the trainer in the evening burns more calaries than pushing really hard on the commute and doing 2 11 minute rides and being too sore/tired to do the trainer workout later. once the base is built then can work on intensity.
4> HR monitors are a god send. no more stopping and counting pulse I can ride at a particular HR zone and see it creeping up and slow down a little or speed up if it drops too much without interupting the workout or ride.
5> The internet is full of advice, some good some bad. But this forum seems to be full of genuinly helpful folks who know what I am going through and provided encouragement and good advice.
6> Cycle computer while a luxury have their place especially with a rear wheel sensor(s) so if you work out on a trainer you can still track milage/speed. I just upgraded to a Garmin 800 and love it, though it is not priced for everyone at $650 I wanted the mapping GPS with HR and rear wheel cadence/speed sensors for trainer sessions. and it works perfectly so far.
7> there is a place for indoor trainers even during nice weather. if you are busy, single parent etc... You can hop on and ride and watch TV while making dinner, doing laundry etc.. instead of lounging on the couch. it's amazing how the cals add up from even light spinning over time.
8> Cals in < cals out = weight loss regardless of those cals coming from fat, carbs, proteins.
9> Getting support from family, friends, forums helps with the motivation.
10> You can do it!
I lost 5 pounds in 10 days I feel better, I have more energy, sleeping better and seeing noticible changes in my cardio strength.