I am trying to get back to my fighting weight after a couple of years off the bike. The doctor has given me the all-clear to start doing serious exercise. Trying to get out on my bike at least twice a week for 3hr rides. The dry warm weather helps. Looking to loose 2 stone and get some of my fitness back. Finding it hard to cut back the food intake as I am always so hungry, especially after a ride. I just cannot stop eating and most of it is stuff that is not good for you. Need more self discipline!
need to keep a food diary; another member on here very kindly shared his ideas with me and gave me the inspiration to kick-start my own weight loss...
...I have porridge for breakfast most days (strict 1/2 cup of porridge with a cup of water, two minutes in the microwave and you're good to go) sweetened with Agave syrup, usually a sub-200 calorie salad for lunch and a main meal of around 600 calories in the evening (I eat a lot
of rice; a packet of Tesco/Co-OP/Sainsburys egg fried rice is less than 300 calories) which is usually something over rice; typically a tin of cheap chicken curry (just over 300 calories) mixed with a handful of frozen peas. Sounds disgusting but you soon get used to it
You also need to drink plenty of water, or water based drinks (paying careful attention to the calories contained therein!); in fact, many of the times you think you are hungry so snack unnecessarily you are actually thirsty and a large glass of water can work wonders...
...really you can eat anything you want so long as you don't have much of it, but do
watch out for/be aware of 'hidden' calories (Tescos sushi for instance; small 'taster' pack less than 200 calories - until you put the Soy Sauce on it that is! They don't tell you that!).
Your diet seems to be heavily carb orientated - which can be fine, if very active and kinda steady state / equilibrium.
However, for people losing weight, there's significant benefit to ensuring they are getting plenty of protein to sustain any activity they are doing. And of course, by definition, EFAs and dietary fat in general, is essential - in fact, protein and fat are the only essential macronutrients - you die without them, carbs are the only optional ones.
The reason why protein is important when losing weight, is that all things being equal, you will lose some bodyfat, some LBM / muscle, and potentially some water (depending on how you're dieting). The types of "fuel" used when exercising have no true significance to weight loss or even body recomposition. As it all balances out - surplus calories, long-term being stored as bodyfat. And if you attempt to fuel activity / exercise using bodyfat, there's glycogen that you're not using, which in turn will just end up being surplus, and cumulatively will get stored as bodyfat. So all other things being equal, likely the best way to get leaner when dieting, is to try and get your body to retain as much LBM as possible when dieting and in - what is in effect - a catabolic state.
So stimulus and sufficient protein to get your body to still find a need for as much muscle / LBM as you can retain, should mean that what fuels the deficit being bodyfat (as there should be no ongoing need to long-term store surplus calories, in fact the reverse).
Bearing in mind, though, I'm mainly talking about weight-loss, here - plus there can be other reasons for overweight people to carefully control the carbs they eat.
So sufficient protein + EFAs and a reasonable amound of dietary fat, then otherwise, fill the gap up to your desired calorie deficit with carbs - just don't neglect the key essential things if you want to get leaner, but still retain as much LBM as you can.
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