Riding to Lose Weight

[GLC1968]

Ditto Zen - don't let your cycling be an excuse to overeat. You cannot out ride what you can eat!

I started cycling 3 years ago with 10 lbs left to lose to get to my goal weight. I'm now 25 lbs heavier. Granted, I have some other issues...but I'm living proof that it takes more than just riding to lose weight if you are a natural 'weight fighter'.

That said, I don't think there is an exercise out there as much fun as biking! I've always loved to exercise, so for me to say that biking is the best, means a lot. I saw that you are going to join our July/Aug weight loss check in. That's a start! Schedule your bike rides so that you don't miss them, and start building up those miles. You'll get there!!

[Jiffer]

I lost 50lbs from eating less food and not exercising at all. I don't recommend not exercising. Its good for your health and makes you look and feel better whether you ride your bike or not, you have to listen to your bodies' hunger/fullness signals. When you ride your bike, you will be hungrier than when you do nothing and this your bodies' way of telling you how much "fuel" you need. I'd start by cutting your portions in half. Learn to stop before your plate is empty. Only eat when you are really truly hungry.

I could go on and on because my life was changed forever when I really "got" this. Let me know if you want more tips on eating less. I'd be happy to share.

[mamaof5]

I'm backwards here. I expect to gain about 10 pounds now that I am riding again. When I'm not riding I just don't need a lot of calories and only eat 1200-1400 cals per day. But when I'm riding I get SOOO much more hungry; I consume a lot more calories- more like 1800 per day.
I don't mind the ten pounds- but I do have to be careful it's not more. After a long, hard ride I feel ravenous. I feel like I could eat a whole pizza and an entire box of Swiss cake rolls. I just need to be careful to take in enough healthy carbs and protein to recover from the ride and then STOP eating.

[Yen]

I lost 50 pounds in 4 years by reducing my intake and increasing my output (exercise). I also changed to an overall healthier way of eating using a basic 1600 calorie/day diabetic-type food exchange plan. I'm not diabetic but I'm prone to low blood sugar. I'm still eating that way but I allow myself some extra goodies on days of high output (30+ mile rides). Like others said, just keep riding, consistency is the key, and don't let a long ride fool you into thinking you can eat a lot of whatever you want. Instead of thinking "I ride to burn calories", think "I eat to fuel my body for exercise". The more active you are, the more calories (fuel) your body requires..... not exactly the same as saying you can just simply eat more. It's a common mistake to think a high activity day means we can eat whatever we want.

Actually, 13 mph isn't bad! After a year, I'm still at about 11 mph on a really light, fast bike, and I'm not overweight now. Stay at it, keep riding. Even short rides as many days as possible add up and build muscle fiber to build your strength.

Don't be in a hurry. Consistency and persistence are key. My weight loss wasn't noticeable until I'd lost 30 pounds, and sometimes I didn't lose anything in a month. That took a LOT of patience to stick with it, so I just concentrated on continuing to eat healthy and doing some sort of exercise most days of the week and let things take care of themselves. I should add, however, that the weight loss was much easier after we started cycling last year -- the fat and pounds seemed to melt as I continued to eat as I already was and increase the mileage each week.

Don't give up!

[Mr. Bloom]

Welcome! I'm down 40 pounds in 18 months and feel great! This group encourage me to set disciplines and goals. Make sure they're

Specific (example, calories or miles)
Measurable (calorie count)
Action Oriented (involve you doing, writing, measuring)
Realistic, & (don't set yourself up to fail)
Time Sensitive (give yourself deadlines to adhere to)

This group has been very helpful to me despite my gender!

[Zen]

Or just ride and fill up on good food instead of bad stuff.

[kermit]

It's all a balancing act. Frequent small meals of simple food, a protein, small carb, and greens. Eat carbs early. Ride as often as you can, small gear and high cadence, 85-95 rpm. Doing this the speed will come and you will burn fat. Lots of water.

[sundial]

Or just ride and fill up on good food instead of bad stuff.

Zen, you crack me up.