|
How to control eating?
I've started up biking again for the sake of losing fat and getting firmer. It's been a month now and i've been putting in quite a bit of work. I don't use a scale but according to my mirror i haven't lost any fat since i started. I attribute this to my increased appetite. I ride 3-4 times a week, ~30 miles each ride, and (according to mapmyride) i burn 2000 calories. However i feel like i eat twice as much. What do you do to curb your eating?
|
Number one, stay out of the kitchen! When you feel hungry wait ten minuets, then if you have to snack eat some celery or popcorn with no butter or salt. I can never lose any fat if I eat any bread or fatty foods. It's hard I know, some times I feel like a rabbet with all the salads I eat.
Hang in their it will come off. You are building mussel right now so it's hard to see the fat loss on the scale at this time. |
Its not so much how much you eat, its what you are eating. Avoid breads, pastas, white potatoes, and dairy. Avoid the center isles in the grocery store. I only eat from the meat and produce sections. Only lean meat, fish, fruits, veggies, and nuts for me, its what our bodys were designed to eat 4 million years ago, not processed foods. If you are creative in the kitchen it is very easy to do. I started this diet a couple months ago and the fat is melting off. Look for the Paleo diet, also called the caveman diet.
|
So I do have to say that I am no model example of healthy eating but here is the skinny...
If it comes in an air sealed bag..avoid it Beef and pig...eat only twice a week (one serving of each) substitute olive oil for butter stay away from trans fats What you should do is basically eat your colors. Every one of your dishes should have at least 5 different colors. One veggie I am on a huge kick is Kale. It's a superfood and tastes pretty darn good in salads. If anything, eat everything in moderation. Don't starve yourself as your body needs the nutrients to rebuild muscle that has experienced trama. If I were you, I would eat 5-7 small meals a day...all portions should be smaller than the size of your fist. |
Diet is about 90 percent of weight loss.
|
Originally Posted by anonymoususer
(Post 15404542)
I've started up biking again for the sake of losing fat and getting firmer. It's been a month now and i've been putting in quite a bit of work. I don't use a scale but according to my mirror i haven't lost any fat since i started. I attribute this to my increased appetite. I ride 3-4 times a week, ~30 miles each ride, and (according to mapmyride) i burn 2000 calories. However i feel like i eat twice as much. What do you do to curb your eating?
First- Get a scale. Some say weigh once a week. I do it daily. I'ts up to you. One thing both schools seem to agree on is to do it at the same time of day every time. Second- Accurately track what you eat. There are a lot of smart phone apps to do this I use Fat Secret. Third- Avoid junk food and alcohol. If you don't want to eliminate them, then cut way back. Snack on fruit (not juice) between meals. |
Originally Posted by abbynemmy
(Post 15404647)
Its not so much how much you eat, its what you are eating. Avoid breads, pastas, white potatoes, and dairy. Avoid the center isles in the grocery store. I only eat from the meat and produce sections. Only lean meat, fish, fruits, veggies, and nuts for me, its what our bodys were designed to eat 4 million years ago, not processed foods. If you are creative in the kitchen it is very easy to do. I started this diet a couple months ago and the fat is melting off. Look for the Paleo diet, also called the caveman diet.
|
Originally Posted by CyclingVirgin
(Post 15404688)
If I were you, I would eat 5-7 small meals a day...all portions should be smaller than the size of your fist.
|
I firmly believe that controlling insulin by way of a low carb, high fat diet is the key to weight loss. I won't suggest any menu plans since as omnivores we can deliver the essentials to our bodies from many sources.
Suggested reading http://www.nutritionandmetabolism.com/content/1/1/2# http://tickers.TickerFactory.com/ezt...zCE/weight.png Good luck! |
Originally Posted by anonymoususer
(Post 15404542)
I ride 3-4 times a week, ~30 miles each ride, and (according to mapmyride) i burn 2000 calories.
What do you do to curb your eating? |
don't deny yourself. I find chicken cutlets help quite a bit, good healthy food that fills you up. chicken makes a good snack too.
|
And another view, I calculated my TDEE (Total Daily Energy Expansion) and subtracted 30% (There are many schools of thought on how much to cut, most agree to 20% unless you have 100+ pounds to lose and than 30% is recommanded.) I'm eating 2562 calories a day and have lost 32 pounds on it in 4 months. (348lbs to 316lbs) You recalculate your TDEE every 10 pounds lost. I eat whatever I want withn my calorie limit. I use my fitnesspal to track my calories.
Also, studies have found that most people get the hungry and thristy feel mixed up. So next time you are hungry, try drinking something and waiting a few minutes. Scott |
Originally Posted by sstorkel
(Post 15405358)
I doubt you're burning 2000 calories on a 30-mile ride. My power meter suggests that I burn 800-1100 calories on my standard 30-mile loop, which includes around 1000ft of elevation gain and takes around 2 hours. That's right in line with the 500-550 calories/hr burn that's the accepted estimate for recreational cyclists.
I ride hard enough that when I get off the bike I'm just thankful to be alive. Food is generally the furthest thing from my mind... Other than that, I visit the grocery store when I'm not hungry and buy only 1-2 days worth of (healthy food); it's hard to snack on junk food if you don't own any! I also record everything I eat, my weight, and exercise (I use the LoseIt app). Once you see how much of your calorie budget that chocolate chip cookie represents, it doesn't seem nearly as appetizing... And while I agree that you shouldn't buy from the center isles of the supermarket, I won't advocate cutting out carbs. Some people like myself simply cannot function at a high level without cabrs. Meat is not going to get me through a 75 mile ride with 5,000' of elevation gain. |
Track your food. I use two apps - My Fitness Pal and Calorific. The only way to control calories is to actually know what you are taking in and putting out. It's easy to forget about little "snacks", and to justify overeating to yourself if you're not monitoring.
|
You should post what a normal day of eating for you is. A lot of "curbing" your appetite is about eating right from the get go.
|
Originally Posted by anonymoususer
(Post 15404542)
I've started up biking again for the sake of losing fat and getting firmer. It's been a month now and i've been putting in quite a bit of work. I don't use a scale but according to my mirror i haven't lost any fat since i started. I attribute this to my increased appetite. I ride 3-4 times a week, ~30 miles each ride, and (according to mapmyride) i burn 2000 calories. However i feel like i eat twice as much. What do you do to curb your eating?
When I'm really sticking to my regimen, I have an omelet with mostly whites but one yolk and some whole wheat toast first thing, then about 2-3 hours later, some oatmeal with whey, a small protein shake for lunch, berries mid afternoon and then a sensible dinner. Trouble with all this is it's a lot of work, especially if you have a typical job where you commute to an office, have meetings you don't schedule, etc. But it works. |
Originally Posted by FrenchFit
(Post 15405337)
Another school of thought is the Warrior's Diet, which primarily means fasting during the day, eat one big meal at night. Going into this reasoning is beyond the breadth of this forum, but my first person experience will attest that energy level will go up, dramactically, your stomach capacity seems to shrink. There are plenty of discussions on the web if you do a search; probably not right for everyone but a life saver for me.
|
Originally Posted by gunner65
(Post 15404739)
Diet is about 90 percent of weight loss.
|
I love it - 17 responses so far, 17 different answers. Welcome to BF! :lol:
|
Originally Posted by tractorlegs
(Post 15407676)
I love it - 17 responses so far, 17 different answers. Welcome to BF! :lol:
|
There is no one answer to this, it's what works for you.
With that qualifying statement, what worked for me was a complete change of eating habits and food. I ate strict vegan for 4 months along with exercise, including cycling. I now eat vegan, with the occasional (1 or 2 a month) "cheat" meal of meat. I found with this, my appetite has change and the hungry "got to eat something NOW" feelings are not there. I also eat very little "processed food", instead i choose whole foods whenever possible. In one year, I have gone from 267 lbs. to 209 lbs., and am almost in the same shape I was in my 20's. Good luck with whatever you choose, but keep trying until you find what works. Pirk ps. I eat a protein rich snack for my post work out along with a banana for carbs and potassium. |
Originally Posted by indyfabz
(Post 15405748)
And while I agree that you shouldn't buy from the center isles of the supermarket, I won't advocate cutting out carbs. Some people like myself simply cannot function at a high level without cabrs. Meat is not going to get me through a 75 mile ride with 5,000' of elevation gain.
|
Originally Posted by ClydesMoose
(Post 15407868)
And the best part? They're all valid.
|
Originally Posted by bbeasley
(Post 15407312)
^ you can't out ride a bad diet.
|
I've had great success with a ketogenic diet. Between cycling and keto, I've lost 30 pounds, from 293 to 263. Check out ******.com/r/keto
|
| All times are GMT -6. The time now is 08:52 AM. |
Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.