[pablo]

Hi all

Going into the summer last year I was in really good form over the winter I bought a trainer with power and really focused on ftp 2-3 times a week, core work, and then a long road session at the weekend. The weight just fell of me I started at 86kg and at one point saw 82kg on the scales of truth.  I felt fast could climb fast (for me) and just felt amazing when I was out on the bike.  Roll on to the summer and we had some medical issues with our yet to be born son (all ok now) between the weekly visits to the hospital and stress the training went out the window when I could get out I could feel the new found speed disappearing as the weight went back on. 

 

Now we are all sorted ive got back into training and decided to revive the plan from last year. I’m careful with what I eat but not eating like a mouse (approx 2,200 calories a day or under) I can only manage 2 sessions a week on the trainer, core work 45mins x 2, and then a 3 hour ride round some local hills.  The problem is even though my ftp is getting back to where it was the weight is refusing to shift. I know what goes in and out and I can see physical differences so I should be seeing a reduction like last year.

 

Anyone experienced similar or have advice.  

 

Topic

[BBB]

Too much fad fasting “science
Too much fad fasting “science” and calorie counting here…

IMO you don’t ride enough and not consistently enough. Aim at min. 8-10h a week of CONSISTENT reasonably hard riding. If you have less time than that, crank up the intensity. Commuting is the best way of achieving it as it puts your riding in a certain time frame / routine. Darkness and “bad” weather are just excuses. There is nothing better than bombarding your body every day with two workouts.
Forget about counting calories, weighing yourself, riding fasted (which only wastes your muscles). Don’t analyse it. Just ride your bike hard enough consistently and sooner or later yoo’ll loose the ballast.

[keef66]

I’m 59 this year and find it

I’m 59 this year and find it a lot harder to shift weight than I used to.  New Year 2015 saw me the heaviest I’ve ever been at 11st 4lbs.  Which might not sound much, but I’m only 5’6″.

Tried cutting down and being careful about what I ate all the time, but I hated it, and invariably would cave in when anything tasty was available.  I just don’t have the willpower for 24/7 calorie counting.

I remembered seeing Michael Mosely’s documentary on intermittent fasting.  Originally he was looking at the possibility of living longer, but the weight loss results were also profound and led to the development of the 5:2 diet.

So I gave it a go and managed to lose 18 pounds fairly easily over 4 months.  Mondays and Thursdays I eat nothing till 6:30 PM, and then only have beans or poached eggs on toast, chunky soup, or fish and veg.  The idea is to restrict it to 600 calories on a fast day. The rest of the time I eat what I like, which is great!  So I get to eat normally on the all-important Fri / Sat / Sun, and my fasting days I’m at work so tempting food isn’t generally available.

And maybe more importantly, my high level of serum triglycerides is now back in to the desirable range and my GP isn’t threatening me with more medication!  I’m sticking with it on a more or less permanent basis now

 

 

[MinusNothing]

I’ve just started taking

I’ve just started taking butter in my coffee to help lose weight. I can see it going one of two ways!

[Kadenz]

Losing weight very gradually

Losing weight very gradually is the key to sustained weight loss.

Try keeping what you eat more or less the same everyday in order to stabilise your calorie intake. If you use loose breakfast cereals (cornflakes, oats), rice etc weigh the amount you use to keep it stable.

Once you’ve got Into that routine, try cutting back a bit (not your breakfast) but not too much and stick to that. 

Using the same scales, weigh yourself daily when you get up, after first going to the toilet, as research has found that people who do that are more likely to lose weight successfully. 

Using this method enabled me to go down from 76kg to 65kg, but it took months not weeks – so you have to be patient.

To put this in context, my weight in my 20s and 30s – I’m now 60 – was 64kg.

If a relatively thin person like me can loose weight like that, it could well work for you too.

 

 

 

 

[53x11]

Superpython has it.  Get on

Superpython has it.  Get on the “my fitness pal” app (free), log all of your food for just two weeks, and look at your macros (fat/protein/carb%).  I’ll bet that your food intake is not what you think it is.  Logging is so annoying that it’s difficult to keep going, but the two week exercise will tell you the reality of things.

Add some strength training (especially if you are over 40,) and/or do structured intervals on the bike as if you plan to race.   Focus on body fat %, not absolute weight.  You need to keep the muscle and power while dropping weight to get faster. 

[cqexbesd]

I agree with the person who

I agree with the person who suggested 5:2 (or one of the variations). It does seem to work to shift weight and still be managable, once you are used to it.

That said I just had an operation and lost 3kg in 3 days so if you really want rapid weight loss then get something large removed 🙂

[Simon E]

You may be a more efficient

You may be a more efficient burner now, so it will take more work to burn the same number of calories. I’ve certainly found that to be the case. After losing weight quickly doing just 5 stop-start urban miles each way, I now find that, riding more than double that on lumpy miles 5 times a week, my weight is stable on ~1800 kcal/day.

Have you tried a food diary or calorie tracker like myfitnesspal? You might be surprised at how calorie-dense (and high in carbs) some foods are: staples like bread and muesli/granola are surprisingly high in calories, and sweet foods (including “low fat” versions of things) often cause you to eat more than you should. 

If you really want to lose some more weight then get used to being hungry. Perhaps try 5:2, restricting your intake a little 2 days a week when you’re not training. If you consistently eat smaller portions your stomach – or the brain signals – will get accustomed to it; unfortunately it’s less pleasurable than the opposite (getting used to eating to excess).

The less processing your food undergoes the better it is for you. Eat more raw veg; it’s filling, nutrient-dense and low in calories. Don’t keep crap in the fridge/cupboard and plan the meal after a ride or session so you don’t stuff yourself when you get home ravenous. Ration your treats. If you’re struggling with the discipline take time to ask yourself: what do I really want? If your heart isn’t in it, if you’re not fully committed to a goal, you will eventually cave in. We’re all prone to weakness. If you do fall off the waggon you can always get back on but try to learn from the mistake and prevent it happening again (too often).

[pablo]

I have been thinking about

I have been thinking about starting comutting again even bought a new set of lights.  Got to admit I’m a bit of a wimp most of my commute is down country lanes so I’ve been putting it off Until it gets a little lighter I’m at work for 7. Not having breakfast before the commute in is also a good idea.  So sounds like that’s the plan for Monday sorted.  

 

Thanks to to all that have replied with ideas and encouragement.

[DaveE128]

I assume from the fact that

I assume from the fact that you mention calories mean you are accurately counting? If you are just estimating, I suggest you try using myfitnesspal or other calories counting service. I have found that this has made a big difference for me losing weight, and recall reading somewhere that most people massively understimate their calorie intake. If nothing else, having to log everything you eat makes you think twice about eating just because you feel like it.

[CXR94Di2]

I wouldn’t be too concerned
I wouldn’t be too concerned about your weight. I am 4-6 kg heavier than my lowest weight, but prefer it. I can carry more upper body muscle from weight lifting. Sure it impedes my climbing speed and I was crap at that being 95-98kg. All I could suggest would be eat more on training days and less on rest days. Eat most of your calories by lunchtime and have small tea before 6pm. Don’t snack in the evenings

[Awavey]

Nat Jas Moe wrote:

Nat Jas Moe wrote:

I commute each day to work it’s 8.5 miles each way, but the important point is that the morning ride into work is always in a fasted state. Once I started to do this the weight started to come off. Also because I was intent on making each ride count I make sure it’s never a leisurely ride either. Hope this may help and just keep at it. 

but I think that works assuming that you ate a breakfast to begin with, Im not a breakfast eater, havent been for decades, so Im always commuting in a fasted state and it has made no difference to my weight at all. conversely when I do eat breakfast, usually on holiday as its part of the hotel bill, I pile on the weight something chronic.

[jasecd]

Keep with the calorie control

Keep with the calorie control and try and spread out the riding as much as possible through the week.

I’ve gone from 87kg to just over 80kg since New Year by using My Fitness Pal to track calories and smashing out the miles on the bike. My riding has been about 70 on the turbo due to the weather and time constraints but I also have a fairly physical job. 

I’m at the same point as you now where I’m not shifting anymore weight but I’ve just decided to accept it and focus on getting good quality miles in. 

[poddoman]

Consider the 5:2, it worked
Consider the 5:2, it worked for me and over a few months I gradually went from 84kg to 76kg. It concentrates my mind on my food, snacking and alcohol intake in a positive way. Good luck with whatever choice you make.

[davel]

Nat Jas Moe wrote:

Nat Jas Moe wrote:

I commute each day to work it’s 8.5 miles each way, but the important point is that the morning ride into work is always in a fasted state. Once I started to do this the weight started to come off. Also because I was intent on making each ride count I make sure it’s never a leisurely ride either. Hope this may help and just keep at it. 

+1 for this with a slight caveat: It’s 18 miles each way for me which means, within some reason, I can eat what I like. I can’t stand calorie counting. But my morning rides are always leisurely – the suggestion is never beyond zone 2-3, IIRC. Google ‘fasted rides’.

YMMV of course – Latest research suggests fasted exercise works well for some and not others, and that as you become more efficient (fit) you burn fewer calories for the same routine.

So find what works for you/repeat what did, and keep mixing it up.

[Nat Jas Moe]

I commute each day to work it

I commute each day to work it’s 8.5 miles each way, but the important point is that the morning ride into work is always in a fasted state. Once I started to do this the weight started to come off. Also because I was intent on making each ride count I make sure it’s never a leisurely ride either. Hope this may help and just keep at it. 

[Author]

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