DONGO
Reged: 29/07/2008
Posts: 7
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Hi all, just wanted to ask about diets. I weighed in at 17.3st, i have been on the bike about 4 months doing on average 140mls per week. Before i was cycling i weighed a stone heavier, but i would like some advice on what i should be eating to help with my weight loss without lossing my strength. Many thanks. 
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massi
Reged: 03/06/2008
Posts: 73
Loc: somerset UK
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Hi Dongo . We weigh the same 
well done with the weight loss. I have exactly the same dilema as you. I need to eat to support the exercise but whatever I eat seems to stop further weight loss.
My Ex is a qualified fitness instructer and nutritionist but I can't persuade her to do me a diet and fitness program 
She knows me very well and did say if I wanted to progress further I should keep a really accurate diary of every single thing I ate for 7 days. She reckons that if I am honest enough and count all the calories I would find that I am actually eating far more calories that I think I am.
I'm going to give it a go starting tonight.Most food you eat has the calories marked on the packaging now but there is a excellent calorie counting site somewhere for stuff not marked.I'll post it if I can find it.
The other bit of advice she gave me was to not cut back on the food too much but rather to choose what I eat more carefully
Have you got a blog ? calories in foods
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tonybv9
Reged: 08/10/2007
Posts: 528
Loc: Craggy Island
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Hi Dongo,
massi talks a lot of sense there. I think it tends to be the little between snacks, rather than meals themselves that do the damage.
Having said that, I did have some weight loss success by slightly reducing portion sizes at mealtimes, and cutting down on booze, crisps, cakes and biscuits etc.
Life is still bearable!
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bfergie
Reged: 19/04/2008
Posts: 1614
Loc: Wickerman land,Scotland
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I did well eating shreddies for 2 meals a day and as nibbles , Skimmed milk, normal meal once a day( it's a bit like the kelloggs thing but using Lidl cereal), nothing after 7pm, drink plenty water and don't use card/electrolyte drinks for runs under 2 hours, it's calories you don't need for that distance. Most importantly be patient, if it took years for weight to go on it will take a year or more for it to come off. I have lost 3 stone 7lbs since september 07 this way.
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VOTE PENGUIN!!!
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Philippo76
Reged: 09/06/2008
Posts: 86
Loc: Morecambe
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My 2p worth.
One mistake many people make (Ricky Hatton's nutritionist kerry kayes told me this)is that they eat too much in one sitting. Your body can only metabolise so much fuel at any given time; so even if you are sitting down to eat even the cleanest calories, if you eat too much the body will store the excess as fat. So it is best to eat little and often (4 to 6 small meals per day) rather than 3 hearty 'square' meals per day.
Make sure that you have a good source of protein to help your muscles recover after your work out (chicken, turkey, fish, lean beef, pork).
When I was boxing I used to run in the morning before I ate anything - I swear by it for dropping weight. Try to keep bread to an absolute minimum and drink 2 to 3 litres of water a day.
Hope this helps
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plymchick
Reged: 17/09/2007
Posts: 135
Loc: World Of My Own
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Also, try to avoid keeping "snack food" in the house eg biscuits, crisps etc because (obviously) if its not there you can't eat it! Always have breakfast as you body stores fat overnight and you need to kick start your metabolism in the morning. I drink green tea which is supposed to help boost metabolism and also nettle tea which is supposed to help suppress appetite. (I eat quite a lot and maintain my weight so I think they work for me). They may not be to your taste, but you will get used to them if you stick with it. (Plus, if you drink 4 cups of green tea a day it is supposed to reduce your risk of a stroke by half).
I also read somewhere (sorry - can't remember where) that dieters who had two low fat dairy products per day lost more weight in the same time than those who avoided dairy products - something to do with the calcium being needed by the body to aid weight loss.
There are some good websites out there that offer good advice - try the BBC and also NHS 5-a-day which tells you what size portions are re fruit and veg and there are also some recipes which are quite nice.
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DONGO
Reged: 29/07/2008
Posts: 7
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Thanks for all the advice, i will take it all onboard. i will keep you updated on my progress.
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FrankK
Reged: 16/08/2008
Posts: 2
Loc: Wirral
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Dongo, I was 21 stone and took up cycling and plateaued at 19 stone before I took advice on diet.
I'm on the BHF diet "So you want to loose Weight for good".
Lost 6 stone in a year and turned my life around.
132 kg down to 82 Kg but hover a bit above that now.
BMI comes into it as I was morbidly obese with a BMI of 41.9.
Now just over 25.
Running a blog at http://frank.kinlan.co.uk to encourage others. The diet is crucial as it easyer to restrict your diet to healthy nutritional food than trying to burn it off exercising.
British Heart Foundation Diet based on Portion sizes and food groups, easy enough for a bloke to follow.
Regards,
Frank.
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massi
Reged: 03/06/2008
Posts: 73
Loc: somerset UK
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wow Frank that is amazing 
I'm sitting here trying to work out how I'm going to lose about 3.5 stone .I have been losing and gaining like a yo-yo for over 10 years.
I hate starving myself and feeling hungry all the time. Hate giving up butter and cheese and full cream milk etc which makes me binge
I love your blog . The photos are excellent. Its really fired me up to make a start now. I have decided to do the same thing which should motivate me and help me monitor progress.
I'll take a look at the BHF diet also .
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FrankK
Reged: 16/08/2008
Posts: 2
Loc: Wirral
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Massi, it's not about starving yourself and feeling hungry. Even if it's only a pound a week you loose it will be sustainable because you won't be coming off a diet and putting it back on.
I still read all the nutrition articles in Cycling Weekly every week.
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bigoldsideofham
Reged: 23/12/2007
Posts: 1070
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I second that. I dont drink fizzy or eat burgers and crap any more but im still eating 3000 calories plus per day and loosing weight. Good quality consistant training anywhere from 8 -15 hours per week on the bike and im still loosing a bit every week (with the exception of a recent 3 weeks off with injury). Just eat foods that are nutritionally valuable and ensure youre weekly calorie intake is lower than expenditure and you will loose weight. It is no more complicated than that. No fads, no quick fix, no do nothing eat crumbs and loose weight - its all total crap that leads to yo yo dieting and/or malnutrition. (3 stone 7 pounds lost since christmas despite twice putting on four pounds inb breaks and haing to loose it again. It'd be nearly 4 stone without my holiday, bout of sickness and back injury). Put the time in on the bike it will come.
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scm
Reged: 24/06/2006
Posts: 1228
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I third that. Starving yourself just trains your body to be more efficient at fat storage with the fuel it does get. You need to get your metabolism working, not suppress it by denying it fuel. As bigold says, eat quality food, preferably low GI so you don't feel hungry. A tip I saw was on a scale of 1 to 10 with 1 being starving and 10 being bloated, eat when you're down to 4 and stop at 7. And eat small and often rather than big and once a day, especially late at night - you need the fuel before you use it, not afterwards.
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johnstrac
Reged: 05/11/2006
Posts: 455
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Managed to get 2.3 kgs ON in 6 weeks at the height of the racing season !
WTF ?
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Nobody wins unless everybody wins.
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