Riding to Lose Weight

[sundial]

stay away from processed foods (stick to the perimeter of the grocery store)

Tulip, that advice has really made an impression on me. I did just that the other day at the store. Thanks for the great tip!

[Jiffer]

I'd also like to point out that the more you work your muscles, the bigger they will get, which means muscle weight. So, don't beat yourself up if the scale doesn't say what you think it should say if you are feeling good and your clothes are fitting better. Muscle weighs more than fat.

One of my favorite tips is to never deprive yourself of the foods you love. You can have ice cream, just not three scoops. It's amazing how a half a cup of ice cream can satisfy when you know it's legal to eat and still lose weight. I'd rather have half a cup of my favorite "all the fat in it" ice cream than a rice cake! (Or a bigger quantity of a low fat, low sugar, low taste ice cream.)

[Tuckervill]

Life is too short to eat bad food. That's why I eat REAL ice cream! No Sonic for me. I just don't eat much of it!

Karen

[tulip]

You can have ice cream, just not three scoops.

That's the reason that, when I want ice cream, I go out to the best ice cream shop I can find and have a cone (or a small malt if I'm in the mood).

If I buy a half-gallon of Breyers mint chocolate chip, or worse, a pint of Haagen Dazs chocolate chocolate chip, I know I have no will power and it will be GONE in a day or two (less for the pint...)

So I ride my bike to the ice cream shop and get a scoop!

[teawoman]

That's the reason that, when I want ice cream, I go out to the best ice cream shop I can find and have a cone (or a small malt if I'm in the mood).

If I buy a half-gallon of Breyers mint chocolate chip, or worse, a pint of Haagen Dazs chocolate chocolate chip, I know I have no will power and it will be GONE in a day or two (less for the pint...)

So I ride my bike to the ice cream shop and get a scoop!

+10. I can't have anything like that in the house.

[MsTerra]

So I ride my bike to the ice cream shop and get a scoop!

I think that's a cycling tradition up here in Ice Cream Mecca.

Mo, I'm so glad to see you're talking in terms of your "eating plan" rather than dieting. As you may know, part of the trick is to develop new habits that you can keep up, as opposed to some temporary low-cal routine that gets chucked to the wayside when the goal weight is reached.

Just keep at it, make changes and increase the activity level at a pace that's comfortable to you, and it will happen. I found myself out buying new pants yesterday because, without really meaning to, I end up going down a size after upping my activity over the last several months. The cool thing is this becomes self-perpetuating - once you start having little successes, you have more determination to get and stay more fit.

[Tabby]

I'd also like to point out that the more you work your muscles, the bigger they will get, which means muscle weight. So, don't beat yourself up if the scale doesn't say what you think it should say if you are feeling good and your clothes are fitting better. Muscle weighs more than fat.

One of my favorite tips is to never deprive yourself of the foods you love. You can have ice cream, just not three scoops. It's amazing how a half a cup of ice cream can satisfy when you know it's legal to eat and still lose weight. I'd rather have half a cup of my favorite "all the fat in it" ice cream than a rice cake! (Or a bigger quantity of a low fat, low sugar, low taste ice cream.)

I'm like that too, if I'm gonna have my ice cream, I want the GOOD STUFF! I quit buying the half gallons to encourage myself to have less, so I bought pints. That back fired, I ate the whole pint (duh!). So recently I found the single serving size of B&J and I will eat one of those ... 250 calories, but that's better than 1000 calories for the whole pint. It helps when I want a bit of ice cream, oh, and I've never have had a rice cake! lol (maybe should) LOL

[Possegal]

Of course I don't know about you folks, but my grocery store has the bakery on the perimeter.

hmmmmmmm, donuts.

[sundial]

Ok, I have a confession to make. On my way back from the lbs, I stopped for some Krispy Kreme blueberry donut holes. I didn't eat any on the way home and later that afternoon I only had 2. My willpower is stronger now.

[Tabby]

Good job on the willpower! It's all about rationing! Stick the rest in the freezer, take out one or two when you want them. They will defrost in a heartbeat, probably by the time the coffee brews! Rationing, remember rationing!

[CATWOMAN]

Remember by increasing muscle you not only weigh more in pounds, but you will be burning more calories just sitting around. Muscle weighs more than fat AND burns more calories than fat.

Forget the scale and go by your volume. My physical science students always look at me weird when I say I have to get back to my eating plan because my volume is increasing They're like, "huh?"

Cut back on added sugar and processed foods, while increasing water, fresh vegetables, lean meats, and whey protein after a workout. Grocery shopping is really easy; buy lots of bonless chicken and fish, a cart of fresh vegetables to saute, and some whole grains. Done! When my husband asks what we're eating for dinner I just say grilled meat and vegetables.

Like many of you have said, when we want to endulge we go out. That way the excess isn't sitting around.

Good luck.

[tulip]

Tulip, that advice has really made an impression on me. I did just that the other day at the store. Thanks for the great tip!

I'm glad you tried it. It's interesting. I can't take credit for it--it's from Michael Pollan. Speaking of whom, if you want to lose weight and become a healthy eater, read his books!

[Raindrop]

It's totally natural to crave carbohydrates when riding more or doing any effort that depletes your energy stores. The trick is to choose those carbohydrates that not only replenish your stores, but give you some "mouth fufillment" too. I deal with this all the time with clients, and myself.

Some of my suggestions sound weird or unappetizing until you try them; combinations like lowfat cottage cheese with salsa stirred in, or blueberries in lowfat/nonfat cottage cheese. Another one, slice up raw yams and dip them in a low fat dressing, or grill them after brushing them with olive oil. Try whole-wheat tortillas spread with a little peanut butter, sunflowerseed butter, or even some nutella, then zapped in the microwave. Sometimes, we're craving the crunch, or the mouth feel or whatever. Fill those needs with healthy and flavorful snacks and your body will respond by staying strong while changing the body composition from fat to lean.

As someone else mentioned, don't rely on the scale to tell the whole story. Fat is like feathers and muscle is like gold. Fat takes up a lot of room, while muscle is dense and also uses a lot more calories to maintain. More muscle, more calories used even at rest. It's a win win.

[sundial]

As someone else mentioned, don't rely on the scale to tell the whole story.

I bought a Tanita scale that measures weight and body fat. It's reassuring to know that when I am not losing weight I am still losing fat.

[Tabby]

Try whole-wheat tortillas spread with a little peanut butter, sunflowerseed butter, or even some nutella, then zapped in the microwave.

I love this snack, the nutella is great on a warm ww tortilla. I'll have to try sunflowerseed butter, never had that.

It's easy to get bored or run out of ideas, so it's always great to have suggestions for the 'good' snacks. Keep 'em coming!

PJ