Discussion
There's lots of advice conflicting and other wise on the net.
Small changes can make a big difference if its part of a balanced and varied diet.
Not all carbs are "bad". Look for slow release carbs like oats etc.
General pointers:
1. Reading the nutritional information on the packet before you put something in your shopping trolley and basket and see if there is a healthier option.
2. Eat a breakfast as it helps kick start your Metabolism, ideally something like porridge as it has slow release carbohydrates.
3. Avoid large quantities of things with starchy carbs like white bread, pasta, rice and potatoes.
(look for alternatives Granary bread is better than white or brown bread, wholemeal pasta and rice is better than white rice etc etc.)
4. Eat plenty of protein, lean meats such as chicken and fish if you're doing lots of training you'll need to feed the muscles.
5 don’t fry your food, try grilling baking or steaming instead.
6. Cut back on fizzy juice and booze there are plenty of empty calories that don't do anything for you.
7. Drink plenty of fluids, pref water, you'll need it to stop getting dehydrated.
8. Try preparing a packed lunch for work, it'll stop unnecessary trips to fast food outlets, burger vans etc
Have a wee read on here: http://www.scoobysworkshop.com/
Small changes can make a big difference if its part of a balanced and varied diet.
Not all carbs are "bad". Look for slow release carbs like oats etc.
General pointers:
1. Reading the nutritional information on the packet before you put something in your shopping trolley and basket and see if there is a healthier option.
2. Eat a breakfast as it helps kick start your Metabolism, ideally something like porridge as it has slow release carbohydrates.
3. Avoid large quantities of things with starchy carbs like white bread, pasta, rice and potatoes.
(look for alternatives Granary bread is better than white or brown bread, wholemeal pasta and rice is better than white rice etc etc.)
4. Eat plenty of protein, lean meats such as chicken and fish if you're doing lots of training you'll need to feed the muscles.
5 don’t fry your food, try grilling baking or steaming instead.
6. Cut back on fizzy juice and booze there are plenty of empty calories that don't do anything for you.
7. Drink plenty of fluids, pref water, you'll need it to stop getting dehydrated.
8. Try preparing a packed lunch for work, it'll stop unnecessary trips to fast food outlets, burger vans etc
Have a wee read on here: http://www.scoobysworkshop.com/
Edited by amccan10 on Tuesday 23 August 13:53
Rocksteadyeddie said:
To my mind no food should be taboo. That way lies resentment about not being "allowed" to eat X, Y or Z. Little things sometimes go a long way. e.g. don't have tons of crisps, biscuits, sweets in the house. Then you can't eat them. Never take a big bag of "treats" with you to the sofa. Take a handful / small bowl out the packet, and put the rest back. Then if you want some more you have to get up and fetch them. There is a pyschological effect to doing so. Put all the treats in a high cupboard - same rationale. Don't not eat these things, just make it a defnitive decision each and every time you do rather than sitting watching X-facor pigging your way through a pack of jammie dodgers.
Agree with this regarding the psychology.... hence the first post regarding goals and simple fat loss being minor changes with a more aggressive target needing more thought.Crack on with diet modification and sustaining some decent rides or exercises at a good pace for a few weeks OP and let us know how you get on
OP. From your post it sounds like you already know why you're fat and you also have a pretty good clue how to remedy it. All I will say is get out on your bike, get sweaty and out of breath and you will lose weight. The main thing is to enjoy it, the gains will come much quicker this way. One quick word of warning, unless you enjoy simultaneously s
tting your pants and puking, I would leave any form of interval training well alone until you've built up a decent level of base fitness. So I say to you, OP, you know the drill, get on with it.
tting your pants and puking, I would leave any form of interval training well alone until you've built up a decent level of base fitness. So I say to you, OP, you know the drill, get on with it. goldblum said:
Oh and watch out for the dreaded " muscle tissue 'decomposing' to get energy". 
p155 taker...I was told that during dieting and a serious upping of exercise you can get to a point where you end up losing muscle as well as fat as part of the weight loss which is something you really want to avoid.
The same thing comes up in many different diet and exercise 'methods' so I've assumed it to have some truth in it and have also seen it in my own measurement of body fat where I have lot some overall muscle mass.
Maybe the phraseology is completely wrong... Happy for you to correct me on it as I'm always learning...
So... Let's get back to keeping this to the basics rather than arguing the relative merits of what we think is right or wrong with the more scientific bits... Agreed?
If you're a bloke (and at 6ft 16 stone I hope you are!), then make it a game and chellenge yourself.
Add these 3 websites to your favourites:
www.myfitnesspal.com (and mobile app too) - free to use.
www.ridwithgps.com - also free
www.caloriesperhour.com - also free
Create a spreadsheet of calories consumed, burned, miles cycled, miles walked etc.
Set targets and try and beat them.
There is nothing sweeter than having a massive overload of calories and still losing weight on a day because you've compensated with a shedload of exercise.
Forget intervals, forget heart rates. Calories in versus calories out.
Do it.
Add these 3 websites to your favourites:
www.myfitnesspal.com (and mobile app too) - free to use.
www.ridwithgps.com - also free
www.caloriesperhour.com - also free
Create a spreadsheet of calories consumed, burned, miles cycled, miles walked etc.
Set targets and try and beat them.
There is nothing sweeter than having a massive overload of calories and still losing weight on a day because you've compensated with a shedload of exercise.
Forget intervals, forget heart rates. Calories in versus calories out.
Do it.
dubbs said:
goldblum said:
Oh and watch out for the dreaded " muscle tissue 'decomposing' to get energy".
p155 taker...I was told that during dieting and a serious upping of exercise you can get to a point where you end up losing muscle as well as fat as part of the weight loss which is something you really want to avoid.
The same thing comes up in many different diet and exercise 'methods' so I've assumed it to have some truth in it and have also seen it in my own measurement of body fat where I have lot some overall muscle mass.
Maybe the phraseology is completely wrong... Happy for you to correct me on it as I'm always learning...
So... Let's get back to keeping this to the basics rather than arguing the relative merits of what we think is right or wrong with the more scientific bits... Agreed?
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