Pieman wrote:
You bring up an interesting point about running and how it jumpstarts the metabolism. I have noticed that as well. When I was a runner, I would bang out 10 mile runs almost every day before work. I noticed that I was mentally alert all morning, fired up with a lot of energy, basically feeling like I could do anything. Maybe that is the runners high they talk about. I do not feel the same way after cycling.
On the other hand, my body feels so much better cycling and not running due to the non-weight bearing. My legs and hips would feel beat up after almost every run as I reached my late 40s, and finally it got to be too much to continue.
I clearly need to adjust my calorie intake though if I want to get back under 170 lbs. I wish I could swim like you do, but I suck at swimming. I only did it to be able to race tris.
It doesn't need to be running. I'm not sure that there's any science to backup Dev's claim regard Cycling vs. Running in terms of extending the metabolic activity post-exercise, either.
I lost 60 lbs walking (6-10 miles a day) and some (weekend) cycling. For me the key was frequent light activity throughout the day. I'd walk 2 miles in the morning, 1 mile morning break, 3 miles at lunch, 1 mile afternoon break, and another 3 miles after work.
Also what I learned was that any calorie burn above 1000 cal per day, just raised the consumption floor. A deficit greater than 1000 cal/day isn't sustainable for very long at all---so, expenditure above that just means you have to eat more. In some ways that makes getting under the "limbo bar" easier...to a point. But, there came a point of diminishing return...and, for me a point of reversal where it was counter-productive, because its like the appetite exceeds the need. As I mentioned above, intensity seems to exacerbate that problem---the brain says, "Must have Carbs....NOW!" Deny that for very long, and you find yourself asleep on the couch with an empty dorito bag over your head.
You don't create your deficit with exercise. You create the deficit with diet. Exercise just gives you some headroom to make the calorie restriction less sensitive to error.
Finally, the biggest takeaway (for me) to understand? You WILL be hungry. Period. For about a week---the first few days more than the last. After that, my brain seemed to adjust and accept the "new normal". I tried to think that every time I felt hungry that was more weight melting away. Understanding that, made it easier to work my way through. After that first week, it was simply about replicating every day just like the last.
I had short term goals that I focused on. First weigh-in below 190. Last weigh-in above 190. Repeat for each 10 lbs. I weighed myself eery day (still do). My weekly weight fluctuates by about 4 lbs. So, each one of those goals took about 2 weeks to process through. With 2-3 weeks in between. There was always an "almost there" level of anticipation (ie, a so-called "carrot" to chase) that kept my head in the game.
I ate lots of protein, similar calories from fat (the good ones), modest amounts of carbs...low glycemic index / high-fiber / whole grains. Very little sugar. Alcohol on Fri/Sat only. I didn't do cheat/free-for-all days---because it doesn't work for my brain. I just saw them as setbacks---I'd rather just stay on-plan.