Long term weight loss with cycling

[hgrill02]

I hate weight plateaus! Started cycling in January was in terrible shape, did a century in April now training for my second one for next month. I am having a terrible time losing weight, I would love to shead about 25lbs, no goal time in mind, I thought I would have lost it already since riding since Jan. I eat the Dr. Oz (you on a diet) way walk 30 minutes on a treadmill every day spin on Wed for 45min and ride anywhere from 30 to 40 miles on Saturdays and am still stuck at 147. I am 5'4" 32yrs old.

People tell me it is muscle that I am gaining, I get so tired of hearing that. I know my big butt and lovehandles are not muscle.

Should I go to the dr or just keep after it? I am hoping I will have long term weight loss with my cycling.

[Pedal Wench]

I find it's not the time I spend exercising, but the intensity. You might need to turn up the power just a notch to kickstart the metabolism.

[indigoiis]

Also, because you are training for distance, it's really tough to diet at the same time, as your calorie needs are higher in order to supply energy to your body for rides. Can you wait til after next month's century? Then, weight loss will be simpler.

This is a great weight loss and fitness website - particularly "The Harsh Truth" section - I trust the opinions on here - helped me lose 15 lbs this year and keep it off. And it's free. It does have ads but scroll down below those to get to the posts. http://weight-loss.fitness.com/

Indy

[OakLeaf]

Are you consuming enough healthy fats? Some of us of a "certain age" have been given the idea that all fat is bad, but actually that's not the case. I tend to lose more weight when I'm taking an omega-3 supplement like Udo's Choice. Besides, it's a great anti-inflammatory (the reason I actually take it), good for what ails ya. (Non-vegetarians should use omega-3 supplements only, not 6 or 9.)

I just read in a fitness magazine that people on a super low fat diet have a lower blood testosterone level, and that means you're building less muscle, which in turn means that you're using protein for calories when you don't need to be, and also your metabolism stays lower than it should. The same magazine also said that you should ideally have your protein boost immediately *before* your workout - so that the amino acids are available as soon as the muscle breaks down - although right afterward is still okay.

It also turns out that not all animal fat is bad for you, only corn-fed animal fat. So if you don't have any other objections to animal foods, and if you have a reputable local source of grass-fed beef/dairy, pasture-fed chicken/eggs or acorn-fed pork, those can be back on your protein menu, too. (note: "free range" does NOT mean pasture raised)

I know, too, that I don't usually get the brutal truth about my intake and activities unless I keep a journal, and then collate everything I've eaten with the USDA calorie guide. It's still a rough estimate, but unfortunately a whole lot closer than what I think I'm eating when I'm not counting!

Also: immediately post-workout is not the time to skimp on calories (which is ironic since personally I'm rarely hungry right after I get off the bike). You need to replenish your muscle glycogen stores promptly, otherwise you could be extra hungry and vulnerable to snack attacks for *days* afterward. The guideline I've been reading lately is 1 gram of carbs (or more!) for every *pound* of body weight after a two-hour workout.

It's tough, because obviously you can't cook a large healthy meal and have it ready to eat 30-60 minutes post workout. I'll do a Chipotle veggie burrito sometimes, but the best thing is to make extra whenever you do cook, so you have a good store of high-carb leftovers.

ETA: It sounds like your workout routine is lacking in strength training. Cardio is more fun for most people, but you really can't neglect the strength for weight loss, functional fitness, or overall health. If you've never done strength training before, get some guidance, because form is super-important. Your gym may offer a free orientation session with a personal trainer, or a strength training class. If not, it's worth paying for a single orientation session with a personal trainer. Add 20-30 minutes of weights after your treadmill workouts two or three days a week, and you should start seeing some real changes.

[Running Mommy]

I'm a HUGE fan of Dr. Oz.
But at some point a calorie is a calorie. And almonds have lots of them.
I'm kind of in the same boat as you. I eat clean and train like a mad woman, yet I'm still 20 lbs overweight (was 35 over. I have lost 15+ in the last two months).

The keys for me were three things...

1. PORTION size! I suffered from a bad case of portion distortion. Like I said, at some point a calorie is a calorie, and it's simple science. You need to burn more than you consume to lose.
Though like I said, I am a HUGE fan of Dr. Oz. Good eating there.

2. No long distance stuff in weight loss phase. My nutritionist put the hammer down on me for this one. She would rather see me do two shorter sessions a day then one long one. She thinks the long stuff just makes me too hungry. And that throws my metabolism into a tale spin- as well as makes me eat more.

3. Up the intesity. Yeah I do shorter stuff now, But I really make those sessions count by making them as intense as I can handle.

These three keys seem to be working for me. Like I said, I have lost over 15 lbs (16.8 to be exact) in two months. I have 20 more to go, so I'm plugging away. My goal is to be lean and mean at IMAZ next april.
Hope this helps!
Denise

[knapplaura]

Denise,
How did you find a nutritionist and do you actually meet in person? I have been considering doing this for quite some time but there are not many choices in good old L.A. (lower Alabama)!

Any suggestions on finding a good one?

thanks
Laura