Cycling for weight loss. Update

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Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds on
week 2 and 2 pounds last week. Loosing less and less will
have to eat less and pedal more ;) But seriously first few
weeks I know you loose a lot of water too, so that's most
likelly normal. Now just gotta find a way to keep loosing 4
pounds per week and I will be happy.

I read a lot about those carbs. I decided to lower my intake
of the ones that spike insulin production. Will be hard
since I am a pasta and rice guy. Good thing is that I am not
a potato guy, 95 on the glycemic index is insane ;)

How about you guys that were doing the same?

Daniel Crispin writes:

> Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds
> on week 2 and 2 pounds last week. Loosing less and less
> will have to eat less and pedal more ;) But seriously
> first few weeks I know you loose a lot of water too, so
> that's most likely normal. Now just gotta find a way to
> keep loosing 4 pounds per week and I will be happy.

This sounds hard to me. If yo don't like bicycling and
riding in the mountains, the exercise becomes just that and
wears on you. In the long run, riding a bicycle because you
love it is a durable hobby and it allows you to eat well
without counting calories.

> I read a lot about those carbs. I decided to lower my
> intake of the ones that spike insulin production. Will be
> hard since I am a pasta and rice guy. Good thing is that I
> am not a potato guy, 95 on the glycemic index is insane ;)

Ohhh, it sounds so unpleasant. Maybe you don't have nice
mountains, forest and seascapes for your rides, but riding
for the fun of it is more lasting and takes the drudgery out
of 'exercising'.

> How about you guys that were doing the same?

I don't.

Jobst Brandt jobst.brandt@stanfordalumni.org

Daniel Crispin wrote:

> I read a lot about those carbs. I decided to lower my
> intake of the ones that spike insulin production. Will be
> hard since I am a pasta and rice guy.

Well, don't cut out the carbs completely, especially from
your post-workout recovery meal. Recommended intake after a
hard workout is 70-100 gm of carbs and 20-25 gm of protein.
Skip the simple sugars, not the complex carbs.
--
terry morse Palo Alto, CA http://bike.terrymorse.com/

"Daniel Crispin" <calendyr@videotron.ca> wrote in message
news:Jg4Ec.83307$rt5.945886@wagner.videotron.net...
> Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds
> on week 2 and 2 pounds last week. Loosing less and less
> will have to eat less and pedal more ;) But
seriously
> first few weeks I know you loose a lot of water too, so
> that's most likelly normal. Now just gotta find a way to
> keep loosing 4 pounds per week and I will be happy.

No offense, but you're dreaming. Your goal of losing 4 lbs
per week is unrealistic. It would require a daily deficit of
2000 calories (1 lb of fat
= 3500 calories). That means you need to eat 2000 calories
= less than you
burn each day. That is a nearly impossible rate of weight
loss, and potentially unhealthy because it's hard to get
sufficient vitamins and minerals. It's also hard to exercise
with such a large calorie deficit.

Most authorities recommend a much more modest rate of weight
loss - a deficit of 500 calories per day is recommended and
should result in about 1 lb per week of weight loss. See
http://www.fda.gov/fdac/features/2002/102_fat.html for more
info on this.

Keep up the bike riding, and aim for a modest, sustainable
rate of weight loss. You didn't gain all that weight in a
few months, and you won't lose it in a few months either.

GG http://www.WeightWare.com (http://www.weightware.com/) Your Weight and Health Diary

>
> I read a lot about those carbs. I decided to lower my
> intake of the ones that spike insulin production. Will be
> hard since I am a pasta and rice guy. Good thing is that I
> am not a potato guy, 95 on the glycemic index is insane ;)
>
> How about you guys that were doing the same?

On Mon, 28 Jun 2004 22:15:08 -0400, "Daniel Crispin"
<calendyr@videotron.ca> wrote:

>Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds on
>week 2 and 2 pounds last week. Loosing less and less will
>have to eat less and pedal more ;) But seriously first few
>weeks I know you loose a lot of water too, so that's most
>likelly normal. Now just gotta find a way to keep loosing 4
>pounds per week and I will be happy.
>
>I read a lot about those carbs. I decided to lower my
>intake of the ones that spike insulin production. Will be
>hard since I am a pasta and rice guy. Good thing is that I
>am not a potato guy, 95 on the glycemic index is insane ;)
>
>How about you guys that were doing the same?

I've lost about 2KG just putzing around enjoying the
sights here in the 10 days or so since I got my new bike.
I try to ride 2 times a day - once in the morning and once
in the evening.

Right now, we have a typhoon bearing down on us!
http://www.cwb.gov.tw/V4e/typhoon/news/TYtrace.htm I went
out for a ride today and I could hardly make headway against
the high winds. There isn't a cloud in the sky yet and it
will be 48 to 72 more hours before its actually here!

Michael J. Klein mklein@mousepotato.com Dasi Jen, Taoyuan
Hsien, Taiwan, ROC Please replace mousepotato with
asiancastings
---------------------------------------------

Well done on the weight loss, of course you have to remember that as well burning the blubber, your two-wheeled road rocket improves fitness and builds muscles. Muscle is heavy, muscle is good, so you may find you don’t always lose weight. The alternative diets involving denying your body the raw materials to burn fuel, and sitting around waiting for the weight to fall off, are a recipe for bad health, wind and halitosis. Skinny and unfit, does not equal healthy
Just eat a healthy diet and go for the burn, few things look better than a lean mean pedalling machine.
So take these words of wisdom from a man who is 40years of age, 100 kg in weight, doing 200+ a week and fit as a butcher’s dog.
:eek:

>No offense, but you're dreaming. Your goal of losing 4 lbs
>per week is unrealistic. It would require a daily deficit
>of 2000 calories (1 lb of fat
>= 3500 calories). That means you need to eat 2000 calories
>= less than you
>burn each day.

>That is a nearly impossible rate of weight loss, and
>potentially unhealthy because it's hard to get sufficient
>vitamins and minerals. It's also hard to exercise with such
>a large calorie deficit.

>Most authorities recommend a much more modest rate of
>weight loss - a deficit of 500 calories per day is
>recommended and should result in about 1 lb per week of
>weight loss.

I agree with this. The lb per week notion is good because
that anything greater entails a pretty drastic situation
that can not be sustained.

Now, it is possible to lose weight faster. I went on a 2
week tour in the Rocky Mountains. It had a about 70 miles
daily plus quite a bit of climbing. Plus it was a camping
situation (at high schools and what not) but when you have
to put up your tent and tear it down and walk to the showers
and so on, you get in even more exercise. I figured I could
lose some weight on the tour so I ate all the carbohydrates
I could to replenish my glycogen for the next day and I
avoided fats and ate a normal amount of protein. I was very
surprised when I got home and discovered I had lost 10 lbs
in 2 weeks and it all seemed to have been fat. But you can
do that when you are on the bike oh 6 hours per day and
active for another 3 hours or so. People did gain weight on
the tour by eating massive cheese burgers, fries and
sundaes. So it seems no matter how much you exercise, you
can sabotage it by upping the intake.

"Pbwalther" <pbwalther@aol.com> wrote in message
news:20040629093352.04211.00000440@mb-m26.aol.com...
> >No offense, but you're dreaming. Your goal of losing 4
> >lbs per week is unrealistic. It would require a daily
> >deficit of 2000 calories (1 lb of
fat
> >= 3500 calories). That means you need to eat 2000
> >= calories less than you
> >burn each day.
>
> >That is a nearly impossible rate of weight loss, and
> >potentially unhealthy because it's hard to get sufficient
> >vitamins and minerals. It's also hard to exercise with
> >such a large calorie deficit.
>
> >Most authorities recommend a much more modest rate of
> >weight loss - a deficit of 500 calories per day is
> >recommended and should result in about
1
> >lb per week of weight loss.
>
> I agree with this. The lb per week notion is good because
> that anything greater entails a pretty drastic situation
> that can not be sustained.
>
> Now, it is possible to lose weight faster. I went on a 2
> week tour in the Rocky Mountains. It had a about 70 miles
> daily plus quite a bit of
climbing.
> Plus it was a camping situation (at high schools and what
> not) but when
you
> have to put up your tent and tear it down and walk to the
> showers and so
on,
> you get in even more exercise. I figured I could lose some
> weight on the
tour
> so I ate all the carbohydrates I could to replenish my
> glycogen for the
next
> day and I avoided fats and ate a normal amount of protein.
> I was very surprised when I got home and discovered I had
> lost 10 lbs in 2 weeks and
it
> all seemed to have been fat. But you can do that when you
> are on the bike
oh 6
> hours per day and active for another 3 hours or so. People
> did gain
weight on
> the tour by eating massive cheese burgers, fries and
> sundaes. So it seems
no
> matter how much you exercise, you can sabotage it by
> upping the intake.

Too true. Most exercise burns off a depressingly small
number of calories With respect to weight loss, the diet
component is generally more important than the exercise
component (with some exceptions like your week-long bike
tour). It's really easy, especially after exercise, to
sabatoge a weight loss plan by chowing down on calorie
dense foods.

Once after a century ride I was too lazy to cook and went to
Jack in the Box. I ordered a healthy-sounding Turkey Pannido
sandwich, and a small chocolate shake. Later I got curious,
and looked them up online...imagine my surprise when I found
out I had consumed over 1400 calories (most of it fat
calories)!

GG

GaryG wrote:
> "Daniel Crispin" <calendyr@videotron.ca> wrote in message
> news:Jg4Ec.83307$rt5.945886@wagner.videotron.net...
>> Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds
>> on week 2 and 2 pounds last week. Loosing less and less
>> will have to eat less and pedal more ;) But seriously
>> first few weeks I know you loose a lot of water too, so
>> that's most likelly normal. Now just gotta find a way to
>> keep loosing 4 pounds per week and I will be happy.
>
> No offense, but you're dreaming. Your goal of losing 4 lbs
> per week is unrealistic. It would require a daily deficit
> of 2000 calories (1 lb of fat = 3500 calories). That means
> you need to eat 2000 calories less than you burn each day.
> That is a nearly impossible rate of weight loss, and
> potentially unhealthy because it's hard to get sufficient
> vitamins and minerals. It's also hard to exercise with
> such a large calorie deficit.
>
> Most authorities recommend a much more modest rate of
> weight loss - a deficit of 500 calories per day is
> recommended and should result in about 1 lb per week of
> weight loss. See
> http://www.fda.gov/fdac/features/2002/102_fat.html for
> more info on this.
>
> Keep up the bike riding, and aim for a modest, sustainable
> rate of weight loss. You didn't gain all that weight in a
> few months, and you won't lose it in a few months either.
>
> GG http://www.WeightWare.com (http://www.weightware.com/) Your Weight and Health Diary
>
I agree with you, aiming for an unreachable goal makes
quitting easier when the weight loss isn't being achieved.

I am in the midst of losing weight. I found myself at 206lbs
in March, and for my size, I should be more like 170lbs. So
I set a goal to drop from 206 to 180lbs by 31 December, a
very realisitc goal. To do so, I need only drop approx. 1/2
lb per week.

Seeing my recommended calorie intake was 2700, and that I
was pumping in more like 3300 on a bad day, it was easy to
knock off 500 calories a day from the recommended to set my
goal at 2200; gave up a chocolate bar at night, dropped the
Pepsi for diet Pepsi, and started eating more veggies
instead of homemade fries.

I also bike a fair amount, average about 1200-1500 calories
burned per ride, say 3 times per week. The riding, however,
isn't for weight loss, it's entertainment, with a good side
effect that it also helps lose weight.

So, my goal is to lose 1lb per week by adjusting my diet and
calorie intake, and then if I lose another pound by biking,
it's a bonus.

So, since March 1, I've lost 24 pounds, roughly 1.5lbs
per week( I do cheat, I don't count calories as carefully
on weekends, have been known to indulge in a 'few' beers
now and then, and still make homemade fries when I BBQ a
good steak!)

All in all, a realistic goal fairly easier to make, and
without turning my passion of biking into a mandatory weight
loss tool.

<jobst.brandt@stanfordalumni.org> wrote in message
news:vO5Ec.19478$Fo4.257475@typhoon.sonic.net...
> Daniel Crispin writes:
>
> This sounds hard to me. If yo don't like bicycling and
> riding in the mountains, the exercise becomes just that
> and wears on you. In the long run, riding a bicycle
> because you love it is a durable hobby and it allows you
> to eat well without counting calories.

Unfortunatelly I am an Urban rider. There is a lot of nice
trails around the island of Montreal, but only 1 small hill
in the middle of the town... I would say a 500 feet climb or
something like it. Maybe I should do that once a week. Last
time I did it I was exausted at the top, it's a steep climb
that goes for maybe 3 miles... or something like that.

Anyways to loose weight you have to do both, only cycling
would be too slow... I calculated it and it would take me 4
times as long.

> > I read a lot about those carbs. I decided to lower my
> > intake of the ones that spike insulin production. Will
> > be hard since I am a pasta and rice guy. Good thing is
> > that I am not a potato guy, 95 on the glycemic index is
> > insane ;)
>
> Ohhh, it sounds so unpleasant. Maybe you don't have nice
> mountains, forest and seascapes for your rides, but riding
> for the fun of it is more lasting and takes the drudgery
> out of 'exercising'.
>
> > How about you guys that were doing the same?
>
> I don't.
>
> Jobst Brandt jobst.brandt@stanfordalumni.org

"Terry Morse" <tmorse@spamcop.net> wrote in message
news:tmorse-369F83.21474428062004@news.covad.net...
> Daniel Crispin wrote:
>
> > I read a lot about those carbs. I decided to lower my
> > intake of the
ones
> > that spike insulin production. Will be hard since I am a
> > pasta and rice guy.
>
> Well, don't cut out the carbs completely, especially from
> your post-workout recovery meal. Recommended intake after
> a hard workout is 70-100 gm of carbs and 20-25 gm of
> protein. Skip the simple sugars, not the complex carbs.
> --
> terry morse Palo Alto, CA http://bike.terrymorse.com/

I never take post workout meals as such ;) I just eat my
normal meals. What do you eat after a workout? A protein
shake? Or a real meal?

"GaryG" <garyg@shasta_SPAMBEGONE_software.com> wrote in message
news:10e1vgns2o0sq75@corp.supernews.com...
> "Daniel Crispin" <calendyr@videotron.ca> wrote in message
> news:Jg4Ec.83307$rt5.945886@wagner.videotron.net...
> > Well been 3 weeks now. Lost 8 pounds on week 1, 6 pounds
> > on week 2 and
2
> > pounds last week. Loosing less and less will have to eat
> > less and pedal more ;) But
> seriously
> > first few weeks I know you loose a lot of water too, so
> > that's most likelly normal. Now just gotta find a way to
> > keep loosing 4 pounds per week and I will be happy.
>
> No offense, but you're dreaming. Your goal of losing 4 lbs
> per week is unrealistic. It would require a daily deficit
> of 2000 calories (1 lb of
fat
> = 3500 calories). That means you need to eat 2000 calories
> = less than you
> burn each day. That is a nearly impossible rate of weight
> loss, and potentially unhealthy because it's hard to get
> sufficient vitamins and minerals. It's also hard to
> exercise with such a large calorie deficit.
>
> Most authorities recommend a much more modest rate of
> weight loss - a deficit of 500 calories per day is
> recommended and should result in about
1
> lb per week of weight loss. See
> http://www.fda.gov/fdac/features/2002/102_fat.html for
> more info on this.
>
> Keep up the bike riding, and aim for a modest, sustainable
> rate of weight loss. You didn't gain all that weight in a
> few months, and you won't lose it in a few months either.
>
> GG http://www.WeightWare.com (http://www.weightware.com/) Your Weight and Health Diary
>
> >
> > I read a lot about those carbs. I decided to lower my
> > intake of the
ones
> > that spike insulin production. Will be hard since I am a
> > pasta and rice guy. Good thing is that I am not a potato
> > guy, 95 on the glycemic index is insane ;)
> >
> > How about you guys that were doing the same?
> >

Well I did loose 8 pounds and 6 pounds on 2 consecutive
weeks... I did not feel tired or sluggish either. My BMR is
around 2700 now. If I cycle say 10 hours per week that is
about 5000 calories right there. So 1.5 pound lost due to
excercise. I eat around 2000 calories per day now. So that
is a deficit of almost 1.5 pounds. So ok, 3 pounds per week.
I know I will not be able to do that for ever because as I
lose weight my BMR will lower. But still 3 pounds is 3 times
what is supposedly recommanded.

Once the first 50 pounds are off, I won't mind loosing at a
slower rate. Right now I am doing all I can to burn the most
I can. And as for vitamins, that is why supplements exist.

Daniel Crispin wrote:

> I never take post workout meals as such ;) I just eat my
> normal meals. What do you eat after a workout? A protein
> shake? Or a real meal?

I usually make myself a juice drink with protein right after
a ride, then I'll have some pasta an hour or two later. I
try to get at least 100 gm of carbs and 25 gm of protein
from the two. If I don't get enough food within about 3
hours after a ride, my legs feel sluggish the next day.
--
terry morse Palo Alto, CA http://bike.terrymorse.com/

"GaryG" <garyg@shasta_SPAMBEGONE_software.com> wrote
>
> Once after a century ride I was too lazy to cook and went
> to Jack in the Box. I ordered a healthy-sounding Turkey
> Pannido sandwich, and a small chocolate shake. Later I got
> curious, and looked them up online...imagine my surprise
> when I found out I had consumed over 1400 calories (most
> of it fat calories)!

There was a recent article in the local paper about how
nutritionally bad the coffee shop drinks could be, and how
unaware many customers were of this. They reported one drink
at over 800 calories (majority fat), making it the
equivalent of a double cheeseburger. Many of the pastries
are in this range or even higher. From the amount of post-
ride face stuffing I see, I'd have to guess that many rides
result in a net caloric gain. Most of these riders seem to
be of the belief that their riding allows them to eat
anything. "Ride to eat" is a common outlook. It's not
surprising that many of these are substantially overweight
despite regular, vigorous exercise.

On Tue, 29 Jun 2004 07:30:54 GMT, Matt Woodthorpe
<usenet-forum@cyclingforums.com> wrote:

>Well done on the weight loss, of course you have to
>remember that as well burning the blubber, your two-wheeled
>road rocket improves fitness and builds muscles. Muscle is
>heavy, muscle is good, so you may find you don’t always
>lose weight. The alternative diets involving denying your
>body the raw materials to burn fuel, and sitting around
>waiting for the weight to fall off, are a recipe for bad
>health, wind and halitosis. Skinny and unfit, does not
>equal healthy Just eat a healthy diet and go for the burn,
>few things look better than a lean mean pedalling machine.
>So take these words of wisdom from a man who is 40years of
>age, 100 kg in weight, doing 200+ a week and fit as a
>butcher’s dog. :eek:

good points :)

Michael J. Klein mklein@mousepotato.com Dasi Jen, Taoyuan
Hsien, Taiwan, ROC Please replace mousepotato with
asiancastings
---------------------------------------------

"Terry Morse" <tmorse@spamcop.net> wrote in message
news:tmorse-0FBD7C.18073029062004@news.covad.net...
> Daniel Crispin wrote:
>
> > I never take post workout meals as such ;) I just eat my
> > normal meals. What do you eat after a workout? A protein
> > shake? Or a real meal?
>
> I usually make myself a juice drink with protein right
> after a ride, then I'll have some pasta an hour or two
> later. I try to get at least 100 gm of carbs and 25 gm of
> protein from the two. If I don't get enough food within
> about 3 hours after a ride, my legs feel sluggish the
> next day.
> --
> terry morse Palo Alto, CA http://bike.terrymorse.com/

Probably why I always have leg pain unless I rest for 2 days
after a hard ride.

I will try it next week end, will get a bucket of protein
powder and eat(drink) that after I am back home. 25 Grams is
not that much when using powder. Not sure it's as good as a
real meal like tuna, milk or anything high in protein
though.... I always wonder about the ability of the body to
metabolize those food supplements.