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Old 06-22-04, 05:38 AM   #1
kawch
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Finally gonna lose some lbs.!!

So i got my first road bike this past weekend and have done 60 miles in my first 3 days. For me this is a pretty big deal. I am trying to lose like 20 lbs. I'm like 200 lbs. now and i'd love to be 180 or maybe a little less. but in shape as well. I think i can do it. The thing i noticed the most is that when i ride i eat more during the day, but like 3 solid meals. I used to skip out on breakfast but that is bad for your metabolism i guess. I can't wait to shed off the pounds. If anyone has any advice on eating tips that would be great!
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Old 06-22-04, 06:09 AM   #2
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Rather than 3 big meals, 6 small meals.

1 serving whole grain carbo (whole grain rice, yams, whole wheat bread, etc.)
1 serving low-fat protein (cottage cheese, skinless turkey/chicken, lean beef, etc.)
all the veggies you want

Each serving the size of your fist.

See

http://www.bodyforlife.com
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Old 06-23-04, 09:11 AM   #3
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Quote:
Originally Posted by kawch
So i got my first road bike this past weekend and have done 60 miles in my first 3 days. For me this is a pretty big deal. I am trying to lose like 20 lbs. I'm like 200 lbs. now and i'd love to be 180 or maybe a little less. but in shape as well. I think i can do it. The thing i noticed the most is that when i ride i eat more during the day, but like 3 solid meals. I used to skip out on breakfast but that is bad for your metabolism i guess. I can't wait to shed off the pounds. If anyone has any advice on eating tips that would be great!
I'm 47 and started piling on wt at about 41 or so. It was pretty bad, I started having health problems and decided to get back on track almost a year ago. I've lost 60lbs in about 9 months, pretty much my goal wt. Here is what I did:

Measured portions. I was amazed at how much I ate once I did that.

Eat 4 small meals a day, a few healthy snacks if very active.

Kept food diary. I still do this for a week or so every now and then.

Weight frequently. Yeah, I've heard the arguments, the scale isn't an effective measurement, muscle weighs more than fat, I go by my clothes, blah blah blah. For one, most people overestimate how much muscle they are developing. Also I had to get new clothes as the wt came off. I wear the same size now as I did 20 lbs ago. My waist is only going to get so small, I have large bones and while I wear the same size clothes as 20 lbs ago I have a lot more definition. Also, clothes stretch as they are worn.

Pay attention to calories, they do count.

Take healthy snacks with me when I go somewhere, especially when spending night away from home. While others are chowing down on pizza (I am the only fit one in my group of friends) and crap, I have one piece of pizza and some grapes.

Don't eat out much. I had gotten to where I mostly ate out. I used to cook for myself all the time but had gotten out of the habit. Preparing your own food gives you control over what you eat.

Don't get sucked into advertizing. Manufacturers use catch phrases to sell products based on whatever fad is current. These phrases are meaningless. I will go so far to say that the current crop of lardasses is a product of consuming too many things that have the word "low fat" on the label. The next crop of lardasses is in the making, it will be from consuming too many products with the phrase "low carb" on the lable.

That's all I can think of right now.
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Old 06-23-04, 11:51 AM   #4
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Your getting great suggestions from these guys. I lost my first 28lbs doing Atkins diet. Basically just meat, cheese and lots of eggs. But I hit a plateau at 200, so I dusted off the old ten speed and started cranking. That helped somewhat, until I realized that I really needed some carbs if I were to keep doing twenty mile rides. Now, I'm also lifting weights and running up hills and tossing a medicine ball around, among other things, just basically trying to tax myself each workout.
We all know that increasing your metabolism will help you burn more fat. Well one school of thought has been and still is that aerobic exercise is the one that burns the most fat. Well a newer school of thought argues that anaerobic activity performed in intervals is even more effective at burning fat, because it also increases your aerobic capacity. From my own experience, I'm inclined to agree.
Barring any restrictions from your doctor, get on the bike and pump like mad until you can't anymore, rest (coast or peddle easy) a little bit, then pump like mad again. Keep doing that for your entire ride, as much as you can anyway. Next time out, you'll discover you can pump max effort a little bit longer, and a little bit longer. Pretty soon you'll discover that you can pretty much hold that pace for the whole ride, and you will feel sooo "good".
And back to your diet. Drink tons of water. Every diet I've read about, and every successful weight loser I've talked to has mentioned the importance of keeping hydrated. Carry a water bottle with you at all times. And I do eat some carbs, but not a lot. What few carbs I do eat is from whole grain products and veggies. I haven't had pasta, bread, cereal, potatoes or corn or suger for months. I've also been known to eat a pizza, but only if I know I'm going to ride hard and long the next day.
For me, breakfast is usually a couple scrambeld eggs and one sausage patty. Lunch is a chef salad with olive oil and balsamic vinegar, or a tuna salad (no bread). Supper is a piece of lean meat and another salad or a steamed veggie. In between meals I'll snack on a few walnuts or pecans. Every once in a while I'll have a cup of yogurt, but don't eat the sugerized fruit on the bottom. I also like a protein shake before a ride and some Gatorade during it. I also take a multi vitamin and some fish oil capsuls everyday. I don't use butter or margarine anymore either. I've been using this other stuff that's high in omega 3's that tastes pretty good. I forgot the name of it though. No sodas, just tea or water. Maybe a diet soda once in a while, but anymore, I'd just as soon drink water.
Good luck!
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Old 06-23-04, 05:30 PM   #5
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I have lost 40 lbs in four months but I believe I'm lucky in the fact I lose weight easily. I'm almost 53 and seem to be able to lose weight like I did when I was 35. I ride about 5-6 hrs a week, no snacks any more to speak of but healthy ones if I do snack, no beer (don't miss it I thought I would), never did drink sodas and just quit pigging out. Only you know how bad your eating habits are so ask yourself where you can make changes for the better.
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Old 06-24-04, 06:32 AM   #6
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As you build up the mileage base add hills.
I weighed 245# when I started cycling. I've been around 190# for some time. Cycling keeps the weight off.
Commuting to work by bike (if that's an option) will help too. I weighed ~210# when I started commuting in July 2001 (14 miles one way) and was down to 185# by October. I don't commute any more (no job) so I've put a few pounds back on.
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Old 06-24-04, 06:46 AM   #7
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Quote:
Originally Posted by margoC
. The next crop of lardasses is in the making, it will be from consuming too many products with the phrase "low carb" on the lable.

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Old 06-24-04, 07:37 AM   #8
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I lost 175 pounds by just counting calories (and eating all the carbs I wanted) and riding the absolute hell out of my hybrid. I just rewarded myself yesterday with a new Trek 2300. I wish I could say that there was some secret, but it was just good old fashioned hard work and attitude that did it for me.

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Old 06-25-04, 03:58 PM   #9
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Quote:
Originally Posted by bpohl
I lost 175 pounds by just counting calories (and eating all the carbs I wanted) and riding the absolute hell out of my hybrid. I just rewarded myself yesterday with a new Trek 2300. I wish I could say that there was some secret, but it was just good old fashioned hard work and attitude that did it for me.
I just started my weight loss plan about a month and a half ago and what I'm doing is counting calories and keeping the fats down. I'm using http://www.fitday.com to keep a daily log of what I eat to make sure I have a daily caloric deficiency (small one) and also the site helps me keep track of what I'm burning daily. So far, 15lbs are gone with 30 to go...trying to lose about 2lbs a week... As some of you, I started cycling to use as my aerobic workout...(and Don I'm gonna try your suggestion of max effort intervals...sounds interesting)...
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Old 06-26-04, 08:00 AM   #10
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Quote:
Originally Posted by bpohl
I lost 175 pounds by just counting calories (and eating all the carbs I wanted) and riding the absolute hell out of my hybrid. I just rewarded myself yesterday with a new Trek 2300. I wish I could say that there was some secret, but it was just good old fashioned hard work and attitude that did it for me.
Have you considered sharing your story with the National Weight Control Registry? They're an academic group that is studying what works for successful, long-term weight loss. I know they would be interested in your story.
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Old 06-26-04, 01:07 PM   #11
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The beauty of bpohl's weight loss (congrats by the way) is like he says, just old fashioned hard work. People keep trying to find new ways to lose weight when we have known for decades how to do it.
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Old 06-28-04, 08:29 AM   #12
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Quote:
Originally Posted by oldspark
The beauty of bpohl's weight loss (congrats by the way) is like he says, just old fashioned hard work. People keep trying to find new ways to lose weight when we have known for decades how to do it.
Yeah, whenever I tell people that I lost so much weight, the immediate question they ask is, "What diet were you on?" I think they expect me to say Atkins, South Beach, etc. My common response is "The stuff less food in mouth and work my ass off on the bike diet." After that, it seems like they all pretty much lose interest.
I think there's an epidemic in this country of the belief that you can get something for nothing. From the way we shop at Wal Mart and destroy local economies to save $1 on a 40 lb. bag of dog food (separate issue, I know, but related) to the way we think we can eat all kinds of fatty, disgusting foods, sit on the sofa, and watch the weight disappear before our eyes. It just doesn't work!
To be truthful, it was actually really easy. The hard part was all in my head. Each time you don't feel like getting out there and making the effort, you have to find some way to make yourself. One of the best things I did was keep a spreadsheet of all my miles, avg. speed, and ride time for each day. Being able to graph my progress on a daily, basis was the best motivator. For two months, I worked at getting my average speed up to 12 mph. That was my only goal. Now, I usually average 20-21 on long rides (55+miles). It's still fun to look back at all of those days.
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Old 06-28-04, 08:36 AM   #13
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Quote:
Originally Posted by bpohl
Yeah, whenever I tell people that I lost so much weight, the immediate question they ask is, "What diet were you on?" I think they expect me to say Atkins, South Beach, etc. My common response is "The stuff less food in mouth and work my ass off on the bike diet." After that, it seems like they all pretty much lose interest.
I think there's an epidemic in this country of the belief that you can get something for nothing. From the way we shop at Wal Mart and destroy local economies to save $1 on a 40 lb. bag of dog food (separate issue, I know, but related) to the way we think we can eat all kinds of fatty, disgusting foods, sit on the sofa, and watch the weight disappear before our eyes. It just doesn't work!
To be truthful, it was actually really easy. The hard part was all in my head. Each time you don't feel like getting out there and making the effort, you have to find some way to make yourself. One of the best things I did was keep a spreadsheet of all my miles, avg. speed, and ride time for each day. Being able to graph my progress on a daily, basis was the best motivator. For two months, I worked at getting my average speed up to 12 mph. That was my only goal. Now, I usually average 20-21 on long rides (55+miles). It's still fun to look back at all of those days.
uugh...I'm at the beginning stage right now and I know what you mean...some days it's hard to get out there and sometimes I start making excuses in my head of why I can't go out there ...after 5 minutes of debating in my head I just get up, put on my shoes and go out there...every single time I feel so much better after coming back and am extremely happy that I got my a$$ off the couch...
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Old 06-28-04, 08:51 AM   #14
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Originally Posted by blueorder
uugh...I'm at the beginning stage right now and I know what you mean...some days it's hard to get out there and sometimes I start making excuses in my head of why I can't go out there ...after 5 minutes of debating in my head I just get up, put on my shoes and go out there...every single time I feel so much better after coming back and am extremely happy that I got my a$$ off the couch...
A little technique I use -

I "fool" myself into thinking I am only going for a 5 minute or so ride, giving myself permission to stop at the end of 5 minutes, if I want. Then it is easy to get out there. Of course, once I get "out there" I go forever, or so it seems!
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Old 06-28-04, 09:28 AM   #15
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Quote:
Originally Posted by bpohl
Yeah, whenever I tell people that I lost so much weight, the immediate question they ask is, "What diet were you on?" I think they expect me to say Atkins, South Beach, etc. My common response is "The stuff less food in mouth and work my ass off on the bike diet."
I'm on the same diet, and have lost 7-8 lbs in 2 months. Works wonders
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Old 06-28-04, 12:01 PM   #16
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I used the weight watcher's system of counting points. I think this is a good system as it allow me to eat what I like but watch how much of it I eat based on calories, fat and fiber in the food.

That really helped me to realize the bad food choices I was making and how often I made those bade choices. Keeping a food diary of what you eat can really help you.

I think most of us do not know just how much or how bad we tend to eat.

Eating right and good excercise is the only way to go.
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Old 06-28-04, 09:46 PM   #17
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I just got through on another thread saying that I think the calorie estimator tables (for exercise) available on the internet are crap. That being said, I have lost about 12 pounds in about a month and a half of riding. I do 30 miles a day on my bike as long as it is not raining (and sometimes if it is - I think this screws up my bike, though) and eat just about what I want. The weight is coming off. Don't know how.

The HARDEST part is starting the damned ride. It's that crucial 5 minutes before you finally decide to put on the tight pants and shirt that you come up with every excuse in the book about why you aren't going to ride today. But five minutes into the ride, you feel great and go for 2 hours.

I like the suggestion above about convincing yourself that you are going to do a short ride. So much easier to go long once you are out there.

judd
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Old 06-28-04, 10:48 PM   #18
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[QUOTE=bpohl]Yeah, whenever I tell people that I lost so much weight, the immediate question they ask is, "What diet were you on?" I think they expect me to say Atkins, South Beach, etc. My common response is "The stuff less food in mouth and work my ass off on the bike diet." After that, it seems like they all pretty much lose interest.


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Old 06-29-04, 05:46 AM   #19
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Sunday was supposed to be my rest day according to my routine, so I decided I was just going to cruise around town on my bike and look at antiques and stuff. I did that for a little bit, and I realized it was such a perfect day. 75 degrees, not a cloud, not a breeze, just blue skies and birds singing. Looked down at my water bottle. It was full. Looked at the highway. Hardly any traffic.
Antiques? Rest day? YEAH RIGHT! And off into the hills I went...
That was just too perfect, but a lot of days I have to push myself too. And I have failed to push myself on occasion and sat on the couch, only to feel guilty and depressed/angry at myself. So then I try to compensate by really busting my butt on the next workout.
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Old 06-29-04, 06:43 AM   #20
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Same basic diet, watch what I eat, reduce the salt in my case hypertension, watch the fats, eat good carbs, log my food, ride 4 days a week, goto the gym 3 day for some cross workouts and fly my stunt kites. Lost 24 lbs and have 31 more to go. Modivation right now is not bad for me, its the winter and cold riding that I hate always have.
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Old 06-30-04, 09:32 PM   #21
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Quote:
Originally Posted by bpohl
That was my only goal. Now, I usually average 20-21 on long rides (55+miles). It's still fun to look back at all of those days.
Impressive-- I'll never think bad things about hybrids again.

I've lost about 40 on a similar plan, and I hope to drop 15-20 more to be at a supposed "ideal" weight. I've found that leaving my car at work is an excellent motivator for commuting in all weather (no choice, really).

Also, if cycling is doing such great things for your health, I think it's fine to "splurge" on some upgrades, gels, jerseys, etc., within reason (for ongoing motivation).
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Old 06-30-04, 09:42 PM   #22
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I stepped on the scale the other day and noticed I have dropped around 15lb in the past 2 months or so. I attribute my flacando to a couple of things, one being the better weather so my commute is 10 min faster each morning over the 7 mile trek. Another reason being the new job I go which puts me on my feet 60 hours a week instead of the 34 I was working before. The third reason could be that now on my days off I spend time riding around on my bike, just cruising around like a child instead of staying in the casa.

Phil

P.S. I just figured out, today is a little over 2 months without taking a single day off from riding, I sort of wish I had a license just to give my legs a rest..
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Old 07-03-04, 09:43 PM   #23
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Quote:
Originally Posted by kawch
So i got my first road bike this past weekend and have done 60 miles in my first 3 days.
That's way too strong for the first ride, you know how many miles I got in the first day? 6 miles and I was almostt dead, and took me 2 days to bike again. But after a month I'm doing 30 miles easily at about 17mph avg on a very windy road, right next to the shore.

But about weight, I have problem losing it, I weight 178p, after a month of riding, I've lost only 2 pounds. I don't know what's wrong with me. I wish that I could have lost about 10.
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Old 07-03-04, 10:24 PM   #24
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That's way too strong for the first ride, you know how many miles I got in the first day? 6 miles and I was almostt dead, and took me 2 days to bike again. But after a month I'm doing 30 miles easily at about 17mph avg on a very windy road, right next to the shore.

But about weight, I have problem losing it, I weight 178p, after a month of riding, I've lost only 2 pounds. I don't know what's wrong with me. I wish that I could have lost about 10.
Your legs are a lot more muscular, or you couldn't do those 30 milers. You have put on some muscle, and have likely lost more than 2 lbs of fat.
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Old 07-04-04, 09:51 AM   #25
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I used to race when I was 16, so I did have big legs already. You're probably right, I might have gained some muscle, but I don't think it's much. 2lbs is too little for a 5'10 person like me. Let's see how many more lbs I will lost after another month, then I should know what's wrong with me by then.
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