Building up the miles

[dodgy]

I do all my riding on plain tap water, but nothing wrong with adding some flavouring if it means it will encourage you to drink more.

 

[vickster]

What are the best fluids for me to drink? Is it okay for me to drink Robinsons blackcurrant or orange juice? Is flavoured water okay?

I know that I need to drink more water. I rarely ever drink coke or any other drink that contains a lot of sugar.

Yes, just don’t make it strong as it’ll make you more thirsty. Add a little salt too if you’re a big sweater

 

[LemonJuice]

I’ve just had my dinner. I had four carrots, some lettuce, a few small tomatoes with a small glass of pure orange juice. Is eating those things and drinking orange juice going to help me?

My wife and I are going shopping later. Should I buy mainly fruit and vegetables? What else should I buy?

 

[vickster]

I wouldn’t bother with orange juice, high sugar. Just eat an orange!

that sounds like a starvation lunch! Have some meat or fish with it, you need around 80g of protein a day ideally especially if you’re wanting to develop muscle
(oh and muscle isn't heavier than fat, it’s denser and leaner, a kilo of muscle weighs exactly the same as a kilo of fat )

When you shop buy non processed lean meat and fish (if you’re not a vegetarian), brown carbs (basmati rice, pasta, potatoes), tinned tomatoes, milk, get some non processed natural porridge oats for a hearty filling breakfast

Fruit, apples, oranges, bananas, berries. But avoid grapes, mango, pineapple as very high in sugar. Leafy veg and salad
Other protein sources like beans, lentils, chickpeas etc. Natural yogurt good too in moderation
try nuts for snacks (if not allergic!)

get some Kitchen scales to weigh everything if you don’t have any

 

[CXRAndy]

Cut down the carbs especially the afternoon/evening, reduce portions slightly, drink water before a meal to trick your stomach into feeling full. drink water between meals to fight off hunger pangs.

Up protein consumption, Look up the guidance, from memory its 1g per kilo of weight per day

Exercise regularly, but consistently. After 2-3 months you will be lighter

 

[LemonJuice]

Surprisingly, I feel full.

Do I need to avoid sugar altogether?

What juice should I buy that is low in sugar?

 

[LemonJuice]

Cut down the carbs especially the afternoon/evening, reduce portions slightly, drink water before a meal to trick your stomach into feeling full. drink water between meals to fight off hunger pangs.

Up protein consumption, Look up the vuidance, from memory its 1g per kilo of weight per day

Exercise regularly, but consistently. After 2-3 months you will be lighter

Doesn't drinking lots of water cause one to feel bloated?

 

[vickster]

Surprisingly, I feel full.

Do I need to avoid sugar altogether?

What juice should I buy that is low in sugar?

All juice has sugar, more concentrated and without the fibre etc from the actual fruit. If you need something, you could get sugar free squash, or add a small amount of juice and water it down a lot

 

[vickster]

Doesn't drinking lots of water cause one to feel bloated?

As long as your kidneys work properly and you sweat, not an issue. About 60% of your body is water remember.

sugar causes fluid retention and thus bloating

 

[alicat]

My wife and I are going shopping later. Should I buy mainly fruit and vegetables? What else should I buy?

Buy what your common sense and all the advice upthread tell you.

 

[vickster]

Indeed, do some menu planning before you go, check out some healthy, low cal recipes online and buy the necessary ingredients

 

[BrumJim]

I’ve just had my dinner. I had four carrots, some lettuce, a few small tomatoes with a small glass of pure orange juice. Is eating those things and drinking orange juice going to help me?

My wife and I are going shopping later. Should I buy mainly fruit and vegetables? What else should I buy?

Only if you are a rabbit. That is a shocklingly unbalanced meal. Far too low on carbs, lacking the fat for a good chunk of your vitamins and insufficient protein. That would be a mid-morning snack for me, and I'm 1m82 and 74kg.

 

[MrGrumpy]

I`ve been commuting by bike for 10 yrs now and I have still to lose 2 stone .

On a serious side, eat healthy , drink plenty fluids ( not booze ). Treat yourself every now and then and do not get hung up on the weight. You will change shape even if weight doesn't fall off . Calories in less than calories out !

 

[DCLane]

I have just got the scales out of the cupboard and weighed myself. I am 6’3 and I am 13 stone and 2 pounds. I want to get back down to between 11 1/2 stone and 12 stone. Although some people may say this is a fine weight for my height, until a little while ago I had been at least a stone lighter and that is what I want to be again. The last time I weighed myself was before the lockdown and I did have a beer belly that was noticeable, but I have just looked in a mirror and although I still feel ‘fat’ and want to get rid of the excess belly fat, I do not have a beer belly to the point that it would hang over a pair of jeans.

OK, so you're not overweight. Your BMI is about 22.8 which is in the healthy range between 18.5 and 25 (https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/)

If you're 11 1/2 stone it'd be a BMI of 20, again in the healthy range.

What you should be eating is a balanced diet; protein, carbohydrates, fats, etc. with vitamins and minerals. If you're not eating proteins you won't feel full, nor will you build muscle.

On the bike - water, with a tablet in for salt/minerals, plus snacks if you're going longer distances.

 

[rvw]

For hydration, we use Nuun tablets in water - amazingly, they actually taste OK. Since our (hard) tapwater is vile, they are a way of making sure I get enough to drink without adding sugar.

And re myfitnesspal further up the thread - I totally agree that their calorie allocations for exercise are over-generous!