mikem said:
Goat, we should share tips, etc. 44 and after l4/l5 lamenectomy 13 years ago I haven't been able to shake the weight even though I've been riding for 5 years.
Is it just the miles or are you on restricted diet?
Not getting any miles in at the moment as I wait for the snow to melt; consider myself lucky to be maintaining weight @ 185. While waiting, am trying to get in a 2-3 mile walk through the woods every day or so. Burns maybe 300 kcal.
Am making an effort (sometimes more successful than other times) to not eat stupidly. One thing I've done was real simple: I've switched my breakfast (and sometimes lunch) meal to a couple of shredded wheat biscuits and a topping of "Go Lean Crunch". The Go Lean cereal makes you fart like crazy, so you'd better not eat too much at first or you'll be very uncomfortable (as one of my sons found out), but it's really filling and very good tasting & crunchy. Another cyclist ("Duncan") I met on my local route recently mentioned he was losing weight like crazy; he mentioned Go Lean specifically (I did not bring it up to him). So.....your mileage may vary, but it might be worth a try.
Also, I try to have no more than one beer a day, though some days I feel I've earned the right to a second one. (Yes, I know that I'd lose more weight if I stopped drinking beer, but hey--a good porter or stout is one of life's great pleasures!)
No desserts, except on special occasions (e.g., birthday cake). Lots of vegetables & fruits, though I'm not a vegetarian (yet). Small portions (use a smaller plate). No second helpings; or wait 20 minutes and see if I'm still hungry enough to want seconds (never am). No red meat; only chicken/turkey and a bit of pork ("the other white meat"), most often in soup or a small chunks mixed into stir-fry veggies. Trying to work a little fish into my diet.
Do not bring serving dishes to the table; it's too tempting to take "just a little bit more" or this or that. Fill your (small) plate in the kitchen. "One and done!"
Take your time eating; enjoy conversation with your spouse or companion(s). Try to savor each and every bite; don't just shove it down your gullet.
Never eat at McDonalds/Burger King/etc. When on road trip, usually try to stop at Subway, get roasted chicken with "all the fixin's", meaning as many veggies as will fit in the bun. Don't get a whole grinder (unless sharing half with sombody else); a half grinder (sub/hoagie/whatever you call it where you live) is plenty enough food for anyone.
No sugared sodas; only diet types. Lots of coffee or tea.
I'm almost never hungry, though I sometimes get the munchies around bedtime (worst time of the day to put food in your gut). So I go and open the fridge, then I tell myself it would be stupid to eat now, shut the door, and go to bed.
When I do overeat, as I sometimes find myself doing, I find it now makes me uncomfortably full later in the evening. No pleasant.
In short, think about what and how much you are eating before you open your mouth. Ask youself: "Am I really hungry now?" and, if yes, "Is there something healthy I could eat instead?"
And mileage! Besides the calories burned, I think I've read that exercise (maybe the endorphins?) cuts down on your appetite and also boosts your metabolism.My expeerience seems to confirm both observations.
Plus...and this is the big kick, whether running or cycling:
LESS WEIGHT = MORE SPEED = MORE FUN!
Cheers!
~ OldGoat