Eating for weight loss and energy

[redrhodie]

MCAP, I'd try to make that 4 pm snack more substantial, and then put more emphasis on veggies and complex carbs for dinner, since you eat so late. I'd eat several more pieces of fruit, too. I'd probably eat the whole brownie, but I wouldn't do it every day, and not at all if it was from a mix.

[azfiddle]

I definitely like the Nancy Clark books on general nutrition and cycling nutrition.

I used weightwatchers, and then added in cycling, to lose about 38 pounds since Jan 2009. My points on WW probably come out to about 1000 calories per day, plus the extra points for the week (which I never use up).

When I started cycling regularly, 25-35 miles per week, 10-15 mile maximum on most rides, I didn't need to eat during my rides, but needed to add in extra snacks once or twice a day (+/-100 calories). When I started riding longer distances, I needed to eat on the rides and allow myself more food per day.

The between meal snacks really make a big difference for me.

Typical meals:
Breakfast 6:30 (about 200-250 calories) - oatmeal with dried fruit or fresh fruit or 1/2 bagel with light cream cheese and lox, or nonfat cottage cheese and fruit with a little cereal sprinkled on top and a cup of tea with honey and milk

Snack 10 am- about 100 calories, for example: ounce of pretzels, handful of almonds, a piece of fruit, or 1/2 Luna bar

Lunch 11:30 am - about 250-300 calories- main items such as soup or salad w/ chicken or other protein, a turkey sandwich on "sandwich thins" light bread, or leftovers, plus a piece of fruit and usually one other snack

Afternoon snack- 100 calories fruit, pretzels, nuts, nutri-grain type bar etc.

Dinner- often fish or chicken with pasta or rice, with salad or vegies or corn tortilla quesadillas- usually about 300 calories

Evening snack: Skinny cow ice cream for example (100 calories or a little more).

Adds up to about 1100-1200 total.

When I started riding longer distances (20-35 miles), I added in snacks during my ride, like dried fruit and nuts, a Luna bar, shot blocks etc, and a snack after the ride- sometimes an iced mocha would be enough, or a smoothie. If I ride over 40 miles, I really need to have more food on the ride and more snacks or larger meals when I get back or I am ravenous later and the next day.

It was easiest to lose weight when my rides were more moderate in length- 15-40 miles. When I ride longer, I have a harder time balancing the calorie deficit with the exercise. Or maybe I'm just so close to my goal weight it's just hard to lose any more now and I should stop worrying about it.

[azfiddle]

I appreciate the compliments- and I should say that I am not usually on such a low calorie diet now. WW doesn't count vegetables, so I might be underestimating there. I am also only 5'1" and currently weigh 112, down from 150.

For now, I am maintaining my weight- and on non-riding days, I am estimate that I'm eating around 1200-1300 calories. On a 40-55 mile ride day, my intake goes up substantially, by 500 to 1000 calories or more. My Garmin reports I burn 2000 + calories on those rides, and usually end up adding in about 75% of those calories.

[moonfroggy]

a few years ago i was 60 pounds overweight and i am 4'10 so that is really very overweight for me much more so than someone of average height. anyhow i mostly followed the advice in the book called eat to live by dr fuhrman and i lost 55 pounds. i'm certain if i followed his advice completely i would lose the rest. i always hesitate to mention it because i think i come off sounding to excited or something but since i followed the advice i have ore energy than i have ever had i feel better my skin looks better and what i love about it is how much sense it makes and how scientific it is. his advice about nutrition is just very rational and logical and he himself was a athlete he did figure skating and was in the Olympics. he has two books that are newer and sold together eat for life and eat for health and i like those books better they make the dietary changes less sudden and easier to manage and get the philosophy of having a diet that is nutrient dense across really well.

[MCAP]

I do think that I've been eating the wrong things for so long that my body and my metabolism are all messed up.

I want to lose about 20-25 more lbs, but I want to do it right and maintain an active and healthy lifestyle.

I'm hoping that I did a bit better food wise yesterday, but I don't know.

Breakfast- light multigrain english muffin with 2 egg whites 8:00
Early Lunch- chicken and wild rice casserole with tons of veggies, salad with balsalmic dressing, and 1/2 of a napoleon dessert 11:00
Snack- Mozzarella cheese stick 2:00
Snack- strawberry greek yogurt 4:00
Bike ride- Easy 12 miles in 45 minutes 6:30-7:15 (wanted a longer ride, but husband's hamstring was acting up so I went home with him. Did not feel as strong as yesterday)
Dinner- spinach and garlic tortilla wrap with grilled chicken, fat free sour cream, green onion, cheese with some soy sauce as a condiment 8:00


My calories were probably a lot higher than Monday, but I'm still not sure I ate the right things. I'm going to go to the grocery store after I swim this evening and stock up on a few better choices for snacks- fruit, whole grain crackers, hummus, veggies, greek yogurt.

I've eaten with a small (or none at all growing up) meal in the morning, a medium sized lunch, and a large dinner my whole life. I need to rearrange.

I'll check out some of the books you've recommended and start tracking what I eat so I can analyze the amounts of carb, fat, and protein and see how i'm doing. I'm definitely eating better than I have in the past and I no longer drink diet coke so that's a great thing. I have a lot to learn though.

Thank you so much. This has been really informative for me.

[redrhodie]

The red flags that I'm seeing are the "light" english muffin, and the "fat free" sour cream. Usually, the fat and calories in those kind of products are replaced with chemicals. I'm convinced eating less of those is way better for you, and I'm unconvinced any "fat free" version of cream will help you lose weight. I eat regular Daisy sour cream, but their light version, which I've bought by mistake, tastes good and doesn't have anything weird in it.