I’ve never tried to control my weight / drop weight. I cycle a lot, eat whenever I’m hungry (which is a lot / all the time) and my weight has been +/- 3-5 for 10 years
I already eat a pretty clean diet. We cook almost all our meals, low meat / high veggie, not much processed foods, etc. But i eat a lot. 3-4k calories / day is what I’ve been counting. And I eat a lot on the bike, and when I don’t eat enough I bonk.
If I wanted to drop 10lbs for spring cycling season and not lose power, how do I do it?
When I try to just eat less / skip one of my breakfasts I get grumpy or it impacts my workouts.
just out of curiosity are you currently “overweight” in your mind? and youre dropping weight to be a little faster?
it sounds like you’re already doing all the right things. losing fat is, at its base, really basic. eat less than you burn. your body flips over and will break down your fat stores. unfortunately its difficult to increase your power by a lot when you’re calorie defecient as you already said… easier to bonk.
just eat whole foods, stay away from the junk, dont snack, dont eat late at night, and try and eat less than what youre doing now. its not black magic really.
I’ve never tried to control my weight / drop weight. I cycle a lot, eat whenever I’m hungry (which is a lot / all the time) and my weight has been +/- 3-5 for 10 years
I already eat a pretty clean diet. We cook almost all our meals, low meat / high veggie, not much processed foods, etc. But i eat a lot. 3-4k calories / day is what I’ve been counting. And I eat a lot on the bike, and when I don’t eat enough I bonk.
If I wanted to drop 10lbs for spring cycling season and not lose power, how do I do it?
When I try to just eat less / skip one of my breakfasts I get grumpy or it impacts my workouts.
Any tips?
Go vegan, high protein (shakes, beans, tofu, tempeh), low carb and cut alcohol and sodas.
Calories in, Calories Out. Log onto My Fitness Pal. Eat a higher protein diet.
Losing weight is hard, be comfortable with being hungry.
^this
Its easy, just cut out500-1000 cals a day consistently and it will happen. Doesn’t matter if you eat meat or vegetables. 1,000 calories of potato will make u as fat as 1,000 calories of meat.
What does matter is how filling the food is. 1,000 calories of broccoli will fill u up a lot more than 1,000 calories of coke
Calories in, Calories Out. Log onto My Fitness Pal. Eat a higher protein diet.
Losing weight is hard, be comfortable with being hungry.
1,000 calories of potato will make u as fat as 1,000 calories of meat.
What does matter is how filling the food is. 1,000 calories of broccoli will fill u up a lot more than 1,000 calories of coke
facepalm dear god please tell me you dont actually believe this.
Which part, that 1,000 calories is a 1,000 calories, or that brocoli will fill you up more than coke… Face palm indeed…
BRB finding some study that shows thermogemic, insulin response blah blah blah…
Inb4 the same people who criticised Iden for having a coke and pizza for breakfast… At the end of the day’s for all intents and purposes it really comes down to calories in and out.
a generally sound diet might not be enough to actually lose weight, start counting calories for a few weeks to see where the big hits are coming from. Cut all sweets. A bit of chocolate in the evening might well be the 200-300cal deficit you’re looking for. Anything more than that will become increasingly difficult to sustain, a 1000 cal deficit while training properly sounds like the 4th circle of hell.
Try to push your deficit towards your bedtime, i.e. try cutting calories from dinner and evening snacks. When you’re sleeping you’re not irritating anyone.
You might want be interested in the Dr. Maffetone Carbohydrate intolerance test. I found this a couple years back and i now do it once a year to reset myself. The first time i did it the results were eye opening in my ‘healthy eating’ …… i fashioned myself a very very clean eater until i went down that two weeks. The second time i did the test it was much less eye opening because i was actually eating clean…. Right now I’m 9 days into my third go thru and it’s more like the second….
Both my second and now my third is about eliminating the simple sugars which get consumed during the race season….
Now, this is not a “weight loss†exercise, but, it most often does result in weight loss…. My first test was a 10% healthy weight loss which i then kept off until the end of following race season without much thought by simply following the suggested ‘after the two week test’ program……
the second time i did the test i was up 2% (so, still 8% less weight than before my first test), and i managed to lose 2% plus an additional 1% (leaving me 11% from before the first time i did the test 2 years earlier) and the test was much much easier.
This third time, due to a couple months of life stress kicking my butt my weight was up 5% (so still 6% better than before my first, which is now 3 years ago), but at 9 days into this years test I have already clawed my way back to 10% loss from before my first test.
Weight being something, this test is FAR more advantageous in overall energy, wellness, body composition…… it is amazing how much better my body feels in ways i did not know it needed…
Sorry for the long diatribe…. But i am passionate about this test because the benefits are crazy good and anyone can literally give it a go….
If your diet is really as clean as you say then I’d go with trying to up training volume without increasing intake. Also, fasted AM workouts will help.
just out of curiosity are you currently “overweight” in your mind? and youre dropping weight to be a little faster?
it sounds like you’re already doing all the right things. losing fat is, at its base, really basic. eat less than you burn. your body flips over and will break down your fat stores. unfortunately its difficult to increase your power by a lot when you’re calorie defecient as you already said… easier to bonk.
just eat whole foods, stay away from the junk, dont snack, dont eat late at night, and try and eat less than what youre doing now. its not black magic really.
I’m not overweight. I’m 6’1 and weigh ~170.
I want to get lighter simply because I want to see if can climb materially faster / race better
I get the concept of eating less… and like you said I’m already healthy. I do snack after dinner quite often and that’ll be first thing I try to stop for a few weeks
if you look into the test you will find it is not about giving up carbs. it is a carb intolerance test and not a diet. meaning it helps the individual find the balance to healthy eating for the individual and finding the best healthy carbs for the individual…
FWIW - during the seasons before i did the test my weight would fluctuate from 135-145lbs, now my weight will fluctuate 129-132 while pushing more power and running faster at a lower HR simply because my every day eating is dialed in… and, during peak season i’m over 20 hrs of training/week and i am consuming 4-5K calories in a day.
do the math on W/kg when you lose 5-10 lbs and push even marginally more power … for me, i’m just sayin’ it was a game changer.
if you look into the test you will find it is not about giving up carbs. it is a carb intolerance test and not a diet. meaning it helps the individual find the balance to healthy eating for the individual and finding the best healthy carbs for the individual…
If you’re intolerant of a specific type of carb, and you eat that carb, you get irritable bowels. That’s what lactose intolerance is.
While that may be good information to have – especially for prepping your race meal/drink – how does that help for weight loss? Are you supposed to eat more or less of those carbs?