urbanknight

Eat a little less or eat smarter (or both) and ride more. One thing that I found really helpful was a friend joining weight watchers started talking about how I eat (like a horse) and I started to notice it's not even the number of calories but the amount of fat in the things I ate. Since then, I've added more fibre to my diet and eat more fruits and veggies... and stay away from those hostess things!!! I've lost a little over 1% body fat in the last month while still maintaining my weight (adding muscle )

MONGO!

More riding less eating.

A good 2 hour bike ride will burn 1,000 calories.

mleess

There is no such thing as burning off different types of calories. Just get out there and exercise and you will burn calories.

As for eating, it is pretty simple. Increase the quantity of vegetables in your diet. You can eat an amazing amount of food when the bulk of it is vegetables. Eat sufficient protein. And try to limit the lousy, sugary, empty-calorie carbs like white bread, pasta, and baked goods. You need carbs, but try to make it whole grains and limit your portions. Cut out desserts. Cut out alcohol. I lost 25 pounds in three months with this general idea.

ElJamoquio

March 4th: 182 lbs
Today: 164 lbs

Not limiting my calories at all, just making sure I eat:

1. High-quality protein (trying for 100-150 grams a day)
2. Whole-wheat breads
3. Lots of fruits and vegetables.

That's it.

FIVE ONE SIX

+1. i don't know a single person that ever gained weight from eating too many vegetables...

Adagio Corse

As others have posted, and I'm in complete agreement: don't eat more when you ride more. Keep the following simple to follow tips in mind:
1. better to eat small frequent meals (4 small ones per day vs. 2 big ones)
2. eat a banana 30 minutes before your next meal to help you feel "full" faster
3. stop eating once you hit 80% contentment, do not eat until you are "stuffed"
4. if possible, your biggest meal should be breakfast not dinner
5. replace much of your starchy carbs with greens and proteins (80% greens/fruits 20% protein)
6. drink ALOT of water through out the day
7. RIDE MORE

I put my wife through the above regimen, pretty easy really, and she was able to lose mucho fat in 6 months. It's a lifestyle change that's easy to adopt.

chzman

you should not classify pasta as a bad carb source... plus it has pretty good levels of fiber and protein

CardiacKid

Conventional wisdom is that exercise below your anaerobic threshold burns fat, while exercise above the threshold requires use of more readily available energy, that is going to need to be refueled thru the use of things like energy bars, to avoid bonking. I am not a kinesiologist or a dietitian so I have to rely on what other people tell me.
The most important thing to remember is to not give in to the urge to pig out after a long ride. Assuming you weight was steady before you started riding, if you reduce your intake by 250 calories a day and burn 250 more calories, you should lose 1 pound a week.
There are also recent studies that say increasing your muscle mass will increase your metabolism. So you might want to throw in a little weight lifting.
Edit: Intervals increase your anaerobic threshold, so you can go faster and burn more fat, so both the long slow distance advocates and the interval advocates are correct.

orcanova

I used to never gain fat (up until about the age of 37). Then for a while I would gain some but I could just ride it off (37-41) without modifying my diet. Now I can't just ride it off but I have to modify my diet as well (42.5 years).

I expect in 5 years I will be one of those fat old porkers in spandex riding a hot Orbea Orca with Dura Ace and expensive carbon wheels. This will be wrong. You may then shoot me.

spry

correct

urbanknight

Thanks, this is probably the most detailed description of what I should expect to happen to me. I'm 27 and I gain weight I can ride off, so I might be modifying my diet before 40.

lvleph

I am a vegetarian, and when I stopped skateboarding I went from 130lbs to 170lbs. I ate way too many vegetables, because I was use to needing it. Oh and it didn't take long either.

Terex

Yeh, but if you do modify your diet, in about 15 years (mid-fifties), you can expect to have about 7% body fat, and a Scott CR1 SL that's so freaking fast that you can drop a speeding bullet. So don't get too worried. Things are actually pretty cool in the future.

orcanova

Enjoy it while you can, and start hitting some of your goals/dreams now...

I never did any multi-day trips until I was 29 or 30, and I biked through Mexico and Guatemala for three weeks. The main thing I thought while doing this was..."What was I doing floundering through life until this point...?"

The sooner you realize how attainable things are now, the better...

orcanova

Thanks...I actually needed to hear that...

TheJRK

^^^ This is the best answer.

powerglide

LSD
Long Steady Distance
keep HR in the zone suggested above and keep it up for a long time...Botto's suggestion works great too

Avalanche325

This is really healthy. Fruit, wheat, and milk.

GMJ04

increase your mileage and decrease your junk food consumption

KevinTX

I know that alot of people on this forum are against no-crab diets. But I am 24 yrs and I was 6', 158 pounds and 6% body fat. I was carrying some fat around my mid section and I wanted my abs to show better for summer and since I live close to the beach. So about 4 weeks ago I cut carbs out of my diet, started on a monday and just ate high protien, eggs, steak, fish, and veggies (no fruits). It really sucked for the first 3 days, I felt weaker and not motivated at all, then I guess my body just got use to it and started consuming more fat for energy. But the last 2 days I felt fine and now I am down to 149lbs and I my abs, legs, look more defined and lean. That was just for 5 days, on that saturday morning I started eating carbs again, did a 60 mile ride and felt fine. I know have altered my diet I bit and dont consume any carbs after 8pm.

2Tired2Shift

Call Jenny Craig.

BCgoFHS

Thats not entirely correct.
Concentrate on time not miles. At lower intensity you do burn more fat as percentage of total calories burnt, but at higher intensity you burn more calories total! So bottom line if you only have x minutes to ride it's better to ride it at higher intensity and burn more calories. Also check out Training and Nutrition forum, it has a wealth of information as I found out.
As I found out losing weight is a looong process, with platoes and muscle loss. So don't starve yourself, exercise which includes upper body exercises. Don't go for fad diets, stick with eating healthier and something you can stick with.

drdhsimon

eat better ride more that is all

musician

yoga is great for the core. cycling not so much.

i did a lot of yoga (actually, 'yoga fit', mix of traditional postures with weights and repetitions) during this past winter (i'd say 'pre-season', but this is my first season of serious cycling). my overall strength, flexibility, and balance improved; core got very strong. i've stopped yoga this summer, only riding now, and tummy feels relatively flabbier. core strength is really great, gives you strength for everything you do, lifting, steps, etc.

from https://yoga.org.nz/postures/yoga_postures_main_page.htm

Machka 

How much are you riding now?