Weight loss. help!

[valve]

Ok Im a little nervous posting this here. I've got some weight to lose.

I've began exercising and focusing on cycling again. I go for 60 minutes and average between 21 and 23 miles 6 nights a week.

I don't eat good. Today I started out with:


Breakfast: 1 packet of oatmeal

Snack: Blueberry Cereal bar

Lunch: Large Spinach Salad w/ Italian Dressing. 1/2 cup of hummus and 2 whole wheat pitas.

Snack: 1 small avocado

Dinner: 2 bean burritos from Taco Bell

Snack before ride: Banana

After ride drink: Protein Shake

(I am a strict vegetarian)


Help with suggestions, please!

Thank you!

[Brandy]

Do you eat dairy or eggs?

[KnottedYet]

Sounds like a pretty decent (though not enough food for one day for me) list.

What don't you like about it?

And are you vegan or vegetarian?

[DeniseGoldberg]

If you're active, one packet of oatmeal isn't enough food to start the day! And if it's the pre-sweetened kind, the mix isn't good either. I'd recommend starting with regular oatmeal (it can still be quick to cook if you use your microwave) - and add some fresh or dried fruit to it as a starting point.

The Taco Bell burritos need to go too!

Also - you haven't mentioned what you are drinking. Are you drinking water?

There are some nutrition books that I really like that are geared for active people (and sanity as opposed to fads). They are Nancy Clark's Sports Nutrition Guidebook, The Cyclist's Food Guide (also by Nancy Clark), and Liz Applegate's Eat Smart, Play Hard: Customized Food Plans for all Your Sports and Fitness Pursuits.

--- Denise

[valve]

Do you eat dairy or eggs?

No. I am vegan

[valve]

Sounds like a pretty decent (though not enough food for one day for me) list.

What don't you like about it?

And are you vegan or vegetarian?

Thanks for the reply. I try to eat decently with a schedule thats way too crowded. I've come here for as much help as others are willing to give. I offer the same, if I can help any I will speak up


I am vegan, for various reasons; the umbrella that all my concerns which lead to veganism fall under Health, Environment, and Animal Rights

[valve]

If you're active, one packet of oatmeal isn't enough food to start the day! And if it's the pre-sweetened kind, the mix isn't good either. I'd recommend starting with regular oatmeal (it can still be quick to cook if you use your microwave) - and add some fresh or dried fruit to it as a starting point.

The Taco Bell burritos need to go too!

Also - you haven't mentioned what you are drinking. Are you drinking water?

There are some nutrition books that I really like that are geared for active people (and sanity as opposed to fads). They are Nancy Clark's Sports Nutrition Guidebook, The Cyclist's Food Guide (also by Nancy Clark), and Liz Applegate's Eat Smart, Play Hard: Customized Food Plans for all Your Sports and Fitness Pursuits.

--- Denise

Sounds good. The oatmeal will be replaced with regular. I've used blueberry oatmeal for some time now. While its yummy, I knew it wasn't as good for me as the original.

Taco Bell burritos are my weakness. Quick, cheap, and delicious. Good for energy while riding but gives me terrible heartburn. I should listen to my body more when its 'angry' with me eating burritos.

On water, I drink at least 1 gallon of water while at work. My mouth is always dry for more water except when on the bike. I drink 1 quart during the ride and a protein shake afterwards, followed by more water.


I plan on using amazon to pick up the books you mentioned. Thank you for the response!

[GreenLady]

I would also say skip the Taco Bell burritos (they're easy to make on your own!), and definitely eat more for breakfast. Oatmeal is great; we also like granola with soy milk. Make sure you eat enough before and during the ride - try an energy bar (I found some vegan coconut bars that are great).

[Eden]

Sounds good. The oatmeal will be replaced with regular. I've used blueberry oatmeal for some time now. While its yummy, I knew it wasn't as good for me as the original.

Taco Bell burritos are my weakness. Quick, cheap, and delicious. Good for energy while riding but gives me terrible heartburn. I should listen to my body more when its 'angry' with me eating burritos.

On water, I drink at least 1 gallon of water while at work. My mouth is always dry for more water except when on the bike. I drink 1 quart during the ride and a protein shake afterwards, followed by more water.


I plan on using amazon to pick up the books you mentioned. Thank you for the response!

Wow - that seems like an awful lot of water? Excess thirst can be a sign of a medical condition like diabetes. You might want to get that checked out.

[valve]

I would also say skip the Taco Bell burritos (they're easy to make on your own!), and definitely eat more for breakfast. Oatmeal is great; we also like granola with soy milk. Make sure you eat enough before and during the ride - try an energy bar (I found some vegan coconut bars that are great).

I love granola. I fear it due to the fat in it. I like Rice and Soy Milk, both are delicious.

I'll stop by the food co-op tonight and pick up some good energy bars

Thank you!

[valve]

Wow - that seems like an awful lot of water? Excess thirst can be a sign of a medical condition like diabetes. You might want to get that checked out.

I went for my check up about 1 week ago and was told that all my blood tests came back looking good.

I enjoy water, excess thirst to me just mean that I needed more. Thanks for your advice, I will mention it to my dr next time I go in.

[fretwes]

I'm also a vegan cyclist and I don't think your diet looks too bad. I'd throw in some unsalted cachews or almonds as a snack and some extra protein - also ground flaxseed adds some healthy fats and lots of fibre. I also don't see any fruit in your list - berries are great. Good luck!

[valve]

I'm also a vegan cyclist and I don't think your diet looks too bad. I'd throw in some unsalted cachews or almonds as a snack and some extra protein - also ground flaxseed adds some healthy fats and lots of fibre. I also don't see any fruit in your list - berries are great. Good luck!

Thank you. I'll pick up some walnuts tonight. I take flaxseed oil daily with the 1 a day vitamin, Super B complex with vitamin c, and 2 fiber pills.

I take 2 more fiber pills at night. I will add strawberries to breakfast

[DeniseGoldberg]

I plan on using amazon to pick up the books you mentioned. Thank you for the response!

Keep in mind that these books are general sports nutrition books - written by well respected nutritionists. They are not vegetarian but should still give you some ideas.

One other thought - do you eat edamame? They are also a good source of protein.
--- Denise

[CycleChic06]

May I also suggest switching your meals and eating your larger meal at lunch and a lighter meal, like salad and hummus, for dinner? I tend to burn more calories and be more active during the day, but come home and am less active in the evenings, and eating a big meal at dinner and sitting around the rest of the night isn't always best for weight loss.

It was hard for me to switch at first, I found myself staaarving at night (yes, with three a's!), but when I increased the amount of fiber in my diet, I found myself feeling more full on less food. I really think fiber is key!

And if you are vegitarian, I'm a huge fan of anything boca or morningstar farms...and I'm carniverous! Definately go for the boca burger over the bean burrito (but taco bell is tempting, I know).