From another thread:
So as to not derail another great topic with this topic I'm starting this new thread.Originally Posted by Willbird
FWIW I am in my third serious year of cycling and by serious I mean that I am actually training for not just weight loss but also improvement in speed. I really only compete in the fall doing cyclocross and am in the lower or slowest 20%, well last year anyway. I also compete on Strava and have more than my share of KOM's. I spent two years in a plateau or 234-240 pounds, up to about 245 in the winter months. This year I decided to change things and actually work on my weigh loss. I joined MFP knowing that tracking or counting calories was what was likely missing. I work in a desk job and when I'm not working I don't get much activity. My profile in MFP reflects that. I am keeping my weight loss goal at the max of 2 pounds a week and am trusting MFP to figure out my calorie budget. I am also type 2 and have it controlled with diet and exercise, the later IMHO being the more important of the two. I do not exactly avoid carbs but I do prefer to eat fats and protein. Eggs, chicken, pork, fish, and beef are staples of my diet, then there is beer..... I eat what I want, just not always as much as I want or formerly wanted. I also eat my share of salad. Enough about diet. On MFP my diary is open to my very short friends list fwiw. My daily calorie goal is 1280 without exercise. I have come to the conclusion that I do need to eat back exercise calories. I use a Garmin HRM paired with a 510 and base my burn off the numbers it provides. For calories in I weigh some, measure others and over estimate the rest. For example my preferred micro beer has no calorie data published so I use data from a more potent beer. FWIW my results validate my methods. To lose 2 pounds a week works out to a 1000 calorie per day deficit. By eating back my exercise calories I still have this daily deficit or close to it. If I don't lose 2 pounds a week I'm not too concerned as long as I am losing something, waist is shrinking and progress is being made. I am currently down 27+ pounds since February. Jeans I wore 9 years a go are now loose. Thinness in my face and elsewhere is noticeable, and not just by me. I feel great. My labs show improvement enough that the only meds I'm on is for BP and OTC stuff, six months ago that was not the case, although my Dr. reduced my med doses over time so I've shown consistent improvement for the last several years. By eating back my exercise calories my weight loss has been sustainable in that I've not given up yet and don't feel starved often although I do sometimes get cravings. I still want ice cream nearly every day but usually want to lose weight more than I want ice cream so only have it a few times a month.
Granted what I do may not work for others. I am at 472 miles for this month and honestly that is a big part of why what I am doing is working. I drink copious amounts of water. I am weighing myself daily this month keeping in mind that hydration levels due to the previous day has an effect on the weight from day to day. My rest days are sometimes more than some in this forum do on a hard day, it is a matter of fitness. 4 years ago I was thrilled to do my first 4.5 mile ride. I'd gear down to my lowest gears to struggle up what I now consider a false flat. Hopefully my story will serve as motivation to others which is how it is meant. I enjoy reading about others successes and struggles to get them.