FreddyV

I've been doing my daily commutes for a while now, which equals somewhere between 250 and 280 km a week total.

Now I've been trying to eat as healthy as possible, but I think I may be lacking at some point. I'm asking for your (serious) opinion on that.

Breakfast:
* Bowl of oatmeal and milk with 3 teaspoons sugar

In between:
* Slice of cake

Lunch:
* 2 Slices of bread with either cheese or baked egg

In between:
* 2 Green apples

Diner:
* 1 Regular plate of whatever the wife cooks

After diner I regularly have a cookie with my coffee.


Is there something in particular I should, or should not eat, and make me lose some weight? Currently I weigh 90 kg's, and want to go down to 80 kg's. Thankfully I've already lost 25 kg's over the past 3 years, but I want to get a bit leaner which should also help me while riding the bike.

ericm979

Cut down on the sugar. 3 tsb sugar? cake? cookies? that adds up to a lot of sugar.
And eat more veggies.

coasting 

i'm sort of where you are at and i did it by eating a healthier veg diet and after that the weight loss stopped. i think eating less may be the answer to continuing.

4000Miles

I am not a nutritionist. I would suggest going to the Training and Nutrition forum for more help BUT...

+1 to avoiding the cake and cookies. Eat more fruit instead. Perhaps replace the sugar on your oatmeal with honey.
++1 to more veggies. Carrots, cucumbers, celery, anything with hummus is delicious and good for you. Hummus is kind of expensive, but it's easy to make your own. Are you eating white bread or whole wheat? White bread, from what I've heard, is basically just more sugar (though I'm guilty of eating it too...).

FreddyV

No white bread for me, just whole weat

FreddyV

Besides that, I can't believe I never noticed that we actually have a training and nutrition section on the forums...

Farby

As stated, cut down on the sugar. yes to veggies and fruits. yes to honey on your oatmeal.

As far as your riding, what kind of intensity is your commute? are you really pounding and getting your heart rate up or is more of a cruise.

Homebrew01

Yup ... stop eating so much junk food.

FreddyV

I'm not really pounding it, but slightly above cruise speed.

wfrogge

Eat the oatmeal with Splenda instead of sugar

Cut out that cake and snack on 1 serving of veggies

2 slices of bread with cheese or egg for lunch???? Lose a slice of bread and put in a better protien source.

Cut back to 1 green apple (fruits have sugar)

There is no such thing as a "regular dinner plate" of food. Portion that crap out and go high protien low to med carb.

Overall (without knowing portion sizes) it looks like you need to up the green veggies, protien, and fiber intake... a lot. That dosent mean stack it on to what you are already eating. If I have to guess it looks like you are UNDER eating IMHO... Eat clean and you can eat more per day.

Nachoman

obviously room for some tweeking, but that diet sounds pretty lean to me.

coasting 

looking at it again, it doesn't seem like very much food. maybe he can't cut down and has to change the type of food.

kimconyc

Forget what everyone is saying about your eating habits (Splenda with oatmeal? Are you serious!?).

Just ride a lot more. If you can't do that, ride harder (like until you feel your heart is about to explode).

coasting 

you are dead wrong. you can exercise til you are blue in the face but losing weight is more about the eating than the exercise level. that's why there are quite a lot of fit fatties who can ride like skinnies.

BiggSlic

And one other thing not mentioned yet...drink more water! You didn't mention what you were drinking with each meal but perhaps there is a couple glasses of wine with dinner? Kill that. 2 liters of water per day min.

coasting 

mr beanz comes to mind. a fatter fitter person i rarely see. no offence beanz.

kimconyc

Ride harder. Ride more. There's no way you can make up the calorie deficit if you ride hard every day (I'm talking about riding hard 60+ miles not this 10 mile MUP-fest). You will either lose weight or die trying.

kimconyc

I don't have enough info. to speculate on Beanz' eating/riding habits nor is it relevant to the OP.

He (FreddyV) already said he lost 25kg over the last 3 years, which is A LOT, and should be applauded.

It's not rocket science, if you are burning more calories than you are putting in, you will lose weight. You can argue the best way to get there (like eating relatively lower glycemic sugars like BRS or Agave) or eating for overall health (like incorporating more raw, green veggies, into one's diet) but that's the bottom line--simple arithmetic.

coasting 

eat a snickers and you have to ride 5 hours to burn it off. it's more effective to not eat the damn thing.

kimconyc

You must be riding slower than me, that takes some serious effort to accomplish a feat like that...

BiggSlic

266 calories in a Snickers bar. If I rode a sustainable pace for 5 hours I would probably burn anywhere from 2,500 to 3,000 calories. Just sayin'.

coasting 

oh please...it was just a bit of hyperbole to make a point.

ctcycler

Try having a salad with some tuna or chicken on top. Good source of protien, and fiber. Plus you can add other veggies.

GoLoaf

I read the OP's post and the first thing I thought was cut the sugar.

Farby

start pounding it. i am willing to bet if you up the intensity and cut out the sugars you will notice some weight loss.