Weight loss help

[DeniseGoldberg]

[QUOTE=...I ate pretezels at 10 it is now almost 11 and I am still hungry![/QUOTE]

Might be worth trying something with a bit more nutrition than pretzels...

[Irulan]

Might be worth trying something with a bit more nutrition than pretzels...

yup, what she said. What abour a peice of fruit and some nut/cheese? Protien is what gives you staying power.

Irulan

[Jo-n-NY]

Hi Denise,
I read your post where you recommended the nutition book by Nancy Clark. I just ordered her new 2005 publication The Cyclist's Food Guide

I just wanted to thank you for passing the info along. For anyone else that might be interested, this book is geared to any type of rider, recreational, touring and those who do long rides that last for hours, days or weeks.

http://www.nancyclarkrd.com/books/cyclistsfoodguide.asp

Looking forward to receiving it.

JoAnn

[DeniseGoldberg]

...I just ordered her new 2005 publication The Cyclist's Food Guide

JoAnn-
That book looks really interesting - I think I need to add it to my library. So - thanks back to you too!
--- Denise

[trigurl]

I ended up eating a small banana also. Geesh, I know what I should have majored in

I just got to thinking if I eat 1800 calories a day and burn 1200+ that isn't right is it? If I need to eat 1989 to maintain, 1800 to lose but I burn 1200, I need to be eating more right? I swear I ain't (really) blonde

[Crankin]

I ended up eating a small banana also. Geesh, I know what I should have majored in

I just got to thinking if I eat 1800 calories a day and burn 1200+ that isn't right is it? If I need to eat 1989 to maintain, 1800 to lose but I burn 1200, I need to be eating more right? I swear I ain't (really) blonde

Yep, you need to be eating more. You are training an incredible amount. Like I said before, more protein and some fruits and veggies. I also get hungry very frequently. I eat a snack of walnuts (a handful) and dried cranberries at about 9:45 AM (I eat breakfast really early) and a piece of low fat string cheese at about 11. Lunch is at 12:30. When I get home, between 3 and 4:30, I am dying for carbs, so I just go ahead and eat a piece of whole wheat bread. Then I'm fine until dinner. I love to cook and going out to eat is a big part of my life, so I have to exercise almost everyday to keep my weight down. Being short doesn't give you a lot of leeway... it once took me a year to lose 25 lbs and that was when I was young (25). But, establishing the good eating habits stays. I am 51 and I weigh the same as I did in high school.

[trigurl]

Thanks Robyn! I can be a little slow sometimes

I figured last night that on my days I have 2 workouts I need to eat at least 2000 calories, on easier days I can eat a little less. I am about 7 weeks a way from a duathlon and my training is 2 weeks hard one week easy, this is my first time doing this and I am beat! I will be glad when monday comes, that is the start of my easy week.

I will be adding more protein to my eating, last night I bought some cereal by General Mills that has more calcium protein and fiber and it is whole wheat, it is pretty good I will substitute my pretzels with that.

My othe problem is I don't get to eat dinner until after 8:00 b/c of my training, I am thinking I might want to eat the bulk of my calories before then and eat a lighter dinner.

I know what you mean, when I was in my 20's losing weight was nothing now I am 30++ and have a heck of a time with it. Also, after losing 40 lbs. I now have wrinkles and if I lose 10 more they may be worse, that scares me some. My mom lost 50 lbs. when she found out she had diabetes and looked much older than 50!

[SadieKate]

yup, what she said. What abour a peice of fruit and some nut/cheese? Protien is what gives you staying power.

Fiber also! That's why whole grains are better for you and last longer. They have the protein and the fiber left in because the grain isn't processed to smithereens. I find that hot cereal made from cracked or cut grains is not only more tasty but has a whole lot more staying power than rolled or process cereals. Same reason why whole fruit is better than fruit juice. Essentially, the less processed the food the higher the nutritive value.

[slinkedog]

http://www.msnbc.msn.com/id/7080440/

Check it out. I thought it was pretty interesting to read this today after all the talk here on the board.

[LBTC]

thanks, slinkedog. that's a pretty good link. interesting the comparison between men and women. most of the sports research has been on men and we bear the brunt of that, I'm afraid!

I liked that she mentioned to drink water. I'm surprised she didn't mention recovery drinks. generally, if I have a recovery drink, I have no interest in eating dinner (I usually exercise right around dinner time. I always have a snack late afternoon about 2 - 3 hours before my workout. it usually has potatoes and cheese in it). I think that's fine - the recovery drink has a lot of nutrients in it.

I do think it totally depends on how hard the workout was, how well you hydrated during the workout and how well-fueled you were going in to the workout...all of that will determine how hungry you are after and how much you need to control the urge to binge....

what the article failed to mention is how a body with more muscles burns more calories just being than one with less muscle....so....even if you have trouble resisting the urge to eat a lot after a good hard workout, if you are building muscle, you're still eventually going to burn more calories. and even if you aren't losing weight according to a scale, ask any woman how she feels after she's been working out doing something she loves for awhile and she'll comment on how her butt is higher, she has more energy, she has more sex drive, she likes herself better, her clothes fit better, she stands up taller, etc....

it's still worth it!!

workout eat hard have fun

Namaste,
~T~

[trigurl]

good article! I am usually not hungry right after a workout, but give me an hour and I am starving! I actually mix a little gatorade with my water to help when I am working out hard.

[SnappyPix]

Trigurl

Hang on in there! I too need to hone up - but I wholeheartedly agree with LBTC, don't get too hung up on the scales - or the calorie number crunching, otherwise you'll develop a really unhealthy obsession with food/nutrition/body image and cease to enjoy the food you eat.
After all, it's body fat you want to lose, not weight. It's irrelevant what you weigh. Your body is made up of fluctuating elements, water, muscle, fat, blood - the only really important factor is the percentage of body fat you're carrying (and the energy you're inputting/expelling).
I know this isn't especially helpful in a practical sense - you want specifics of what you should be eating, what your calorie intake should be, but everyone is so individual that only you will know what's right for you through trial and error. Fitday is a good free resource for tracking food and balancing the energy in/energy out equation (and food groups), but remember to stay happy and healthy and fuelled. Are you honestly prepared to spend your days weighing food, sitting with a calculator to work out your rations - life's too short to be a slave to the scales.

I eat a really healthy diet, but probably just too much (hence the extra saddlebags!) - I need to get on track with portion control, reduce the amount of carbs I eat.
Just because something's natural, doesn't mean it's the best form of food to eat and it matters what quantities of something you eat too! Granola bars can contain lots of hidden sugars, as can fruit! Nuts can be high in fat, low fat can be high sugar, high sugar can be low fat!
You need a healthy mix of low GI carbs (that will release energy over a sustained period - ie wholewheats, bananas, pulses, grains, fruit), proteins (cottage cheese, lean meat, oily fish), fats (healthy fats from nuts, lean meat etc), veggies and lots and lots of water.
See, I know all the theory, I just don't have portion control!
I'm going to cut out alcohol for a month (only have a couple of bottles of wine a week max tho at the most), and prepare myself scrummy salads to eat for lunch. Rice salads, couscous salads, with rocket, pumpkin/sunflower seeds, chickpeas, cucumber, tomatoes, etc. etc.

We only get one body and it's up to us what we do with it - I figure there's no point buying carbon bits for my bike when it's my arse that's carrying the excess, not the bike!
It's easy to get body image out of perspective - especially self-perception, but if you want to measure anything at all, measure body fat percentage - get yourself a set of scales that read bf, or a set of calipers, or a reading from the gym. As with weight, there are lots of variables, and readings can vary to within +/- 5% (and the different methods of measurement can vary, so pick one and stick to it), but if you want to map your progress and see the numbers fall, it'll give you a more realistic stat to crunch than how much your body weighs on any given day!

Good luck Trigurl, rooting for you (and myself!), you can do it - it just takes tweaks and patience.
<<<Group Hug>>>

[MightyMitre]

I figure there's no point buying carbon bits for my bike when it's my arse that's carrying the excess, not the bike!

LOL - very true!! Join the club

In the past I've lost weight through portion control and it worked. I didn't cut out any foods, in fact I ate anything and everything, just in smaller and smaller amounts. Sometimes if I felt like some nice gooey blue cheese or something equally 'bad' I'd just go for it, but instead of eating a normal portion I would have maybe a mouthful or just a taste.

Admittedly this does require a lot of discipline to begin with but I believe if you forbid stuff it's not constructive. By just having a taste, ok, you're 'giving in' but at the same time it's then out of your mind, and you're not craving or obsessing.

I also agree with LBTC - actually paying attention to the taste, texture and flavour when you eat is vital.

Try this test: make yourself a snack, say hot toast and butter, or whatever is your favourite, then sit in front of the tv or computer and eat your snack while being absorbed in the TV. Nice snack? Did you even notice what was going in your mouth?

Repeat the next day, but with TV/ computer/radio etc off and taste the difference!

Good luck everyone trying to loose weight - (I'm hoping to drop 8lb before my wedding in May) It aint always easy...