How long does it take.

[Bikingmomof3]

You quit smoking, which takes a tremendous amount of will power. Be proud you made a healthy life choice. You are riding, again, another healthy life choice. As you ride, your muscles will tone and your fitness level will improve. I shed over 66 inches overall and about 66 pounds of fat (I held onto the pregnancy weight for over a decade, not proud, just the truth). In the beginning I was concerned about what the scale said. No longer. I am most concerned with strength. I do not want to be teeny, like I once was, and after having children and getting older, it is unlikely that will happen. I happen to truly enjoy food, so I do not "diet". I eat 6 small haelthy balanced meals a day and exercise every single day. I feel better, and look better (not smaller) then I have ever looked in my life. Most importantly, I finally am content with who I am.

In case you are wondering, I chose to shed weight and build muscle slowly. It took about 1 1/2 years (that time flew by but pales in comparison to the years I carried all the excess weight) and I did everything myself at home and now on a bike.

IMO, each person is different and each person must decide what makes them happy or unhappy and how to become happy and satisfied. There will always be someone prettier, younger, stronger, and thinner than me. That used to bother me, now I just accept it as a fact of life. No matter what I do, I will never be tall or have long legs or a petite bone structure. I am who I am.

[Veronica]

I can only speak to my own experience. I've put up a lot of posts about how I lost 30 pounds and have kept them off for more than 5 years now.

I still don't fit the ideal. I weigh 150 pounds, which according to BMI makes me overweight for my height. I scoff at BMI, because I know my body fat is around 20%.

I have the ugliest legs ever, even with 20% body fat. They are so frickin' round. I can't wear a bunch of really cute clothes, 'cause they just don't work for me and my stupid ugly legs. But most of the time, I don't care. Fashion is someone else telling me what to wear. These legs kick butt on a bike. I may not be super fast, but I can go far and I can climb. They do what I need them to do.

This sounds weird, but you have to make peace with your body. There are certain things that you are NOT going to be able to change - EVER. And if you keep focusing on what your body's not, you lose sight of what it is. Focus on it's positives.

Now I have to go for a ride.


V.

[mimitabby]

I

I have the ugliest legs ever, even with 20% body fat. They are so frickin' round. I can't wear a bunch of really cute clothes, 'cause they just don't work for me and my stupid ugly legs. But most of the time, I don't care. Fashion is someone else telling me what to wear. These legs kick butt on a bike. I may not be super fast, but I can go far and I can climb. They do what I need them to do.


Now I have to go for a ride.


V.

hey Veronica,
I'll bet your legs are beautiful while you are pedalling up a hill!

[Veronica]

Thanks Mimi - they are definitely sturdy!

Still working on getting out for my 60 mile ride.

V.

[Bicyclette]

DDH -

I'm no expert but I've been working out for years now and if you add some strength training to your cycling (cardio) as well as watch your diet you may start to see some results. You also can't always go by your scale - if you start to strength train you should gain muscle which is denser than fat and therefore weighs more so your weight may stay the same - but your shape will start to change - adding muscle will also burn more calories - and from everything I've read your should definitely add core workouts to your cycling. I'd also add an upper body workout - if you are interested in getting into the strength training there is an excellent website called freetrainers.com where you can get different types of training programs ( using body weight, free weights, or gym equipment) it will also break down your nutritional needs etc. I use it a lot - it also has a really good forum.

Diet is also crucial - I eat 5-6 small meals a day - each meal should consist of a protein, fat and carbohydrate - there are many breakdowns as to how this should workout but 40% protein 40% carbs and 20% fat (good fats such as olive oil or nuts etc) seems to be the most widely used - I personally go for much higher protein intake because I work out a lot and I'm an ectomorph and have a hard time building muscle and gaining weight. You can use fitday.com to log all your food intake and get a really good idea of where your calories are coming from and what your daily nutritional breakdown is. Try to stay away from empty calories and make every calorie count. Protein and fiber will make you feel full without adding a lot of garbage to you diet. I'm sure there are others here who know a lot more than me and will hopefully help you out here. If you quit smoking you can do this

If you're not seeing any changes after awhile it should be because one of those 3 factors (cardio, strength training, diet) is off and needs some tweaking. Good luck!

[Bicyclette]

As the others have said - don't starve yourself!! Contrary to what seems logical you need to eat more to lose weight - eating too little ( somewhere under 1200 calories usually) will cause your body to think it is starving and it will start to store fat because it's not sure if there will be more food coming.

[DDH]

OMG, I went to one of those places to check calories and such and it had one of those BMI calculator things. GOOD GOD, I was like 36.6, I'm a freaking heart attack waiting to happen.

You know what, I am just going to do as you guys say. Keep track of what I eat, keep riding my bike, maybe after school starts back up I will start trying to incorperate some strenght training and core work and just no worry about the rest.

I'm 5'5 and 220, and 42. I have an 11 year old son who needs me to be around. If I can quit smoking, which will be 3 months on the 12th, then I can surley do this.
My biggest problem is going to be keeping up with and figuring my calorie intake. More discipline.

Like I said, I am not looking to be some skinny mini, I just want to look fit and be healthy. Without a 36.6 bmi. OMG

[Bikingmomof3]

OMG, I went to one of those places to check calories and such and it had one of those BMI calculator things. GOOD GOD, I was like 36.6, I'm a freaking heart attack waiting to happen.

You know what, I am just going to do as you guys say. Keep track of what I eat, keep riding my bike, maybe after school starts back up I will start trying to incorperate some strenght training and core work and just no worry about the rest.

I'm 5'5 and 220, and 42. I have an 11 year old son who needs me to be around. If I can quit smoking, which will be 3 months on the 12th, then I can surley do this.
My biggest problem is going to be keeping up with and figuring my calorie intake. More discipline.

Like I said, I am not looking to be some skinny mini, I just want to look fit and be healthy. Without a 36.6 bmi. OMG

Do not freak out. I was 217, and I am 5'4. I shed it all, without a "diet" and I did it at home. Did it take awhile, yep. Did I and do I still watch what I eat and exercise daily, yep. It can indeed be done for free. As I mentioned earlier, I eat 6 small, healthy foods a day (okay, I do have cake and other yummies on occassion). Yes, even the dreaded "carbs". Our bodies need so many things just to function, even fat! It makes me sad when I hear of people eliminating entire food groups because solme super skinny celeb endorses a the new "diet of the week".

Watch your portions. From experience I can tell you my biggest mistake was not consuming enough calories-yes, not consuming enough. I held a misconception that to lose weight I needed to eat less. For me, I needed to eat more food, and better food choices. Write it down. Whenever you eat, write it down. It really helped me even out my proteins, carbs, make certain I get all my vitamins and minerals and keep my salt low.

Women should not drop below 1200 calories a day, unless a doctor has told them otherwise. 1200 calories is about the minimum a women's body needs to function.

Again, I was 217 pounds. I now wear a size 6, perfect blood pressure, cholesterol, etc. I am very happy with where I am, except I am continuing to build lean muscle. BMI is a tricky thing, because one can have a low body fat % and still show a higher BMI, because muscle weighs more than fat. Keep that in mind. Also, your muscles love water, so drink lots of it and keep them happy.

BTW, I am a SAHM of 3 teen boys who eat all the time. We all began a healthier life style 1 1/2 years ago and usually we do not want sweets.

You can do it, but only if it is what you want. No one can decide for you. It is all up to you. I personally could care less what you look like. If you are a decent person, that is all that matters to me.

[RoadRaven]

Hi there
I really have nothing new to say, the girls here have covered so many things... and I'll just summarise what has been said to reiterate it...

Aerobic activity 3-4 times a week for at least 25 minutes (that means lift your heart rate, but not so much you cant speak) will help you lose weight slowly, but effectively

Exercise in the morning when you can, because exercise kick-starts your metabolism and so you burn mmore calories all day

Do weight-bearing exercise as well (like walking to town) to keep your bones strong)

Eat right, eat anough - def don't starve yourself - when you don't eat enough your body says "famine" and next time you eat your body will try and store more in preparation for the next famine (which is why fad dieters often put weight back on so very quickly.

Your goal is the same as ours - get fit and feel better - and hopefully change body shape and weight along the way

It does take longer to lose weight at our age (I am 41 this month) and our bodies are a different shape because of our changing hormones than they were at 20.

I have been cycling for 2 years this October. After 1 year of cycling, I had lost no weight but I had dropped two dress sizes.

I was 110kg when I started cycling.
I weighed myself about two weeks ago (I don't have scales in the house, so weigh myself intermittently, every few months) and I am 101 kg. It has taken nearly two years but I am starting to lose the weight.

BUT - remember, before I started losing weight, my weight shifted and my body shape changed... this is the best way to lose weight/change your shape.

It takes patience, but your priorities change from "how much do I weigh?" to "whoa! I am so fit and I feel awesome!".

Rant to us anytime, most women here will have felt this way at some time or another, and if you want people to listen, the women here do that so well.

Kia Kaha! Kia Manawanui!
Be strong - have faith in yourself

Raven

[DDH]

Rivergrl, I am probably speaking way out of turn, and have not idea what I am talking about, but I have never figured bicycling to be an exercise for upper body firming. You do more with your legs and it's more aerobic exercise than it is for firming and strength.
Okay, girls, am I totally off base here? I figured once I got a little more into shape that I would have to do some weights and situps or crunches for core and muscle toning. Am I wrong?

I also find that when I exercise I seem to be more hungry? Is that normal? If so how do you fight that, when you are trying to lose?

I know so many questions. LOL

I do so much appreciate everyone's help and encouragement though. You girls are all the greatest thing in the world for me, with your help, encouragement, and inspiration!

[Bikingmomof3]

I also find that when I exercise I seem to be more hungry? Is that normal? If so how do you fight that, when you are trying to lose?

You are more hungry because you are burning more calories. You need to fuel your body properly for it to burn fat and build muscle. Too few calories and you will lose weight in the beginning, then muscle, then your metabolism will slow down. Be certain to eat plenty of calories, but make certain they are nutritious.

[mimitabby]

Rivergrl, I am probably speaking way out of turn, and have not idea what I am talking about, but I have never figured bicycling to be an exercise for upper body firming. You do more with your legs and it's more aerobic exercise than it is for firming and strength.
Okay, girls, am I totally off base here? I figured once I got a little more into shape that I would have to do some weights and situps or crunches for core and muscle toning. Am I wrong? e, with your help, encouragement, and inspiration!

I agree with you, DDH, my husband has wimpy arms, i wish he'd do pushups.
Riding 200 miles in one day (which he can and does do)
does very little for your arms!

[Bad JuJu]

A little OT here, but everything I've read suggests that we also need to do the weight training for the sake of our bones. Cycling is great aerobic exercise, but it doesn't do much to increase or even maintain bone density, as running or walking do. So weight training not only works the upper body, but also helps protect us from the bone-thinning that can occur with age, esp. after menopause.

[roshelleuop]

The advice I can give is from personal experience and worked from me, so it might not work for you, but I honestly think the only way a person is going to loose weight and stay healthy is CALORIES IN / CALORIES OUT.

Jenny Craig, Atkins, Weight Watchers, South Beach, are purely gimics!!!! Yes, they are proven to work for some people, but not me. And the way I did it was free!!!! For three straight weeks, I took the time every day to write down what I ate and calculated the calories. I then wrote down what excersize I did for the day (for me it was cycling), how many calories I burned, and my mood during the excersize (tired vs. full of energy).

By doing this I learned soooo much!!! I first learned that I wasn't eating enough! Yes, can you believe that! I learned that I wasn't eating enough for lunch, which made me snack alot when I got home from work. After forcing myself to eat a higher calorie lunch (adding in some extra veggies, fruit, or grains), it stopped my snacking after lunch and also gave me more energy when I went biking. The second thing I realized is that I was eating WAY too much meat and not enough veggies/carbs. Yes, I said CARBS!!!! There are way too many diets out there that make people avoid carbs and I'm going to tell you, if you plan on biking long term, you are going to have to get used to eating carbs. Ask any biker if they'd rather ride 30 miles after eating a high carb pasta lunch (i.e. wheat pasta w/ marinara and veggies) or a low carb/ high protein lunch (i.e. chicken breast stuffed w/ cheese and veggies). They are going to say the higher carb lunch. The last thing I noticed was that on the days I excersized, I was eating more. But NOT becuase I was hungrier, but because my brain was telling me "it was okay" to have that extra slice of pizza or that donut that co-workers brought in for their birthday breakfast becuase I knew I would work it off later. Well.... if you do that, then your calories in / calories out are just going to even out and you will never loose weight.

So, after figuring out my calories in / calories out every day for 3 weeks, I am now able to do it in my head and am concious of what goes in my mouth more now than ever!!!! Like I said, this worked for me, and may not work for others, but incase you are looking for another option, please try this as it is the most natural and cheap way that I have found!

Good luck and God bless!!!!
Roshelle from Milwaukee

[MomOnBike]

I feel your pain!

My scale hasn't moved in ages. The skinny ones can tell us all about how it's OK, because after all, we are replacing fat with muscle. Humph! My feet don't care if they are supporting fat, muscle or a backpack filled with gold. Weight is weight is weight, and the feet complain. Bah!

For all that, I'm riding, my speeds, distances and hill climbing are improving, I feel better, I breathe more easily, the blood pressure and heart rate are down, all that good stuff. (Did I mention that the scale hasn't moved?)

Don't let yourself think that just because you're heavy you can't ride distances. I weigh twice what I should and can still take off and ride 50+ miles just for grins whenever I feel like it. I've done so twice this year, and when things cool off some, likely will do so again.

Maybe I should just buy a scale that does what I want.