Help with dietary problem
Hey, ive got a ? for anyone that cares to respond.
My names Harrison, 13, living in Florida. I usually do 5-6 mile rides a day, sometimes more if i feel like it, although with school/Band/church/clubs, its extreemly hard to find a good 2-3 hours a day to ride, so i usually end up doing my rides from 8-10 at night. (Although i've heard this can mess up ones metabolism, which im looking into). I weigh about 197, (about 20 pounds overweight for someone my age and height- 6 feet). I am trying to lose weight, but it really doesnt seem to be working, i usually eat about 1500 calories a day. Any tips would be greatly appreciated.
How long have you been on 1500 calories per day?
Originally Posted by Music_Doctor
I am confused. You say you ride 5-6 miles per day (or is that 5 six mile rides per day for a total of 30 miles). Is it a total of about 6 miles per day or 30 miles per day? I would guess you mean 30 miles per day.
One thing that can happen is you can start building muscle from your riding, so the fat leaves and the muscle comes, and muscle weighs more than fat, so sometimes you gain weight.
If you are 13, you need more than 1500 calories per day, IMHO. Your body is still growing and filling out, and will be for several more years. Don't short change your nutrients at this important time.
If I were you, I would concentrate on the exercise, while still maintaining a good diet of whole grain foods, lean meats, veggies and fruits and calcium products. NO junk food.
Losing weight takes a long time. It has taken several years to put the weight on, it will take time to get it off. Try measuring your body at your waist and hips and see if they don't get smaller over time, rather than relying only on your weight.
I meant the original number, 6 miles a day, so its usually 42 miles a week (sometimes more if i do 10 mile rides on the weekend). I agree with you on the "My bodies still growing and filling out" comment, but i've heard from my health teacher that for a 13 year old male, 1500 calories is more then enough.
Originally Posted by Music_Doctor
You said you ride from 8-10 at night?
42 miles per week is not a lot of riding. Figure about 35 calories burned per mile, and you are only burning 2500 calories per week, about 3/5 of a pound of weight loss, assuming you did not increase your eating because of the cycling.
Wouldn't want to argue with your health teacher, but you might want to check out this chart, showing you need some 2,200 KCAL/day.
Upgrading my engine
I would definitely argue with that health teacher!! 1,500 calories is too low for an active young male.
I'd go with your original comment...Eat plenty, but eliminate "empty calories," those things like soft drinks, chips, candy, etc. that contain lots of calories but hardly any vitamins or minerals. Drink lots of water, eat as many fruits and veggies as you can, eat wheat bread instead of white whenever possible, and things like that.
The problem may be the 6 miles a day thing. I don't know what kind of bike you have or how hilly your route is, but try to get in at least 30 minutes of riding at a pretty good intensity. Depending on your bike, the hills, the wind, etc., you may be getting that much as it is, but if you're riding a road bike on pretty flat land (Florida), then 6 miles probably doesn't take 30 minutes.
Don't try to eat less (you should probably eat at least 2000 cal a day), but eat smarter instead. I know it's a lot easier said than done, especially if you're young and a lot of times don't control what your parents buy at the store.
Most importantly, be patient. How long have you been trying to lose weight? Unfortunately, losing weight is a pretty slow process. Also, you may find it more useful to gague your progress by how you look and feel, not only by what the scale tells you.
Um, 6 miles usually takes about 40 min (Where i live is ABUNDANT with stop lights, so those slow me down considerably. But the last thing you said, how i feel rather then the scale, i agree with whole heartedly. Just this afternoon i went for a 20 mile ride, and when i was done i felt great, like i wanted to go again. Its like a young child and a roller coaster (if that analogy makes any sense....). The only real problem is that i never have the TIME, just getting 40 min makes me change my schedule around daily. But i am dedicated to loosing the weight. Thanks for the advice and keep biking.