Long term weight loss with cycling

[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.