Need advice on diet.

[ColinJ]

I am sort of on the thinnish side, but muscular, if you see what I mean. My bmi is 21 btw.

Not if you gave us the right numbers in your previous post - I make your BMI 24.6! Did you mean a BMI of about 25, or leave a few inches off your height? (You would need to be 6' 6" tall to have a BMI of 21 at 13 stone.)

BMI is a bit of a blunt instrument which doesn't work for everybody, for example very muscular men being classified as obese when they actually have low body fat. It does work for me - I have been beyond both ends of the 'healthy weight' range and I was scrawny when the scale said I was and fat when it said I was. I am currently slightly flabby at a BMI of 22.9. I am aiming for 11 st 12 lbs - 12 st 0 lbs, which would be a BMI of 21.8 - 22.0.

I don't actually see the point of BMI anyway - a quick look at someone should tell a doctor or nurse whether they are significantly skinny or fat!

 

[T.M.H.N.E.T]

Not if you gave us the right numbers in your previous post - I make your BMI 24.6! Did you mean a BMI of about 25, or leave a few inches off your height? (You would need to be 6' 6" tall to have a BMI of 21 at 13 stone.)

BMI is a bit of a blunt instrument which doesn't work for everybody, for example very muscular men being classified as obese when they actually have low body fat. It does work for me - I have been beyond both ends of the 'healthy weight' range and I was scrawny when the scale said I was and fat when it said I was. I am currently slightly flabby at a BMI of 22.9. I am aiming for 11 st 12 lbs - 12 st 0 lbs, which would be a BMI of 21.8 - 22.0.

I don't actually see the point of BMI anyway - a quick look at someone should tell a doctor or nurse whether they are significantly skinny or fat!

BMI just does't work at all

 

[tyred]

So the biscuit tin gets raided and that multi-pack of chocolate bars somehow mysteriously disappears!

Put a mouse trap in the in the biscuit barrel.

 

[Roadrider48]

I

Not if you gave us the right numbers in your previous post - I make your BMI 24.6! Did you mean a BMI of about 25, or leave a few inches off your height? (You would need to be 6' 6" tall to have a BMI of 21 at 13 stone.)

BMI is a bit of a blunt instrument which doesn't work for everybody, for example very muscular men being classified as obese when they actually have low body fat. It does work for me - I have been beyond both ends of the 'healthy weight' range and I was scrawny when the scale said I was and fat when it said I was. I am currently slightly flabby at a BMI of 22.9. I am aiming for 11 st 12 lbs - 12 st 0 lbs, which would be a BMI of 21.8 - 22.0.

I don't actually see the point of BMI anyway - a quick look at someone should tell a doctor or nurse whether they are significantly skinny or fat!

hope you achieve your ideal weight. It doesn't really mean that much to me, as I never really gain or lose weight: whatever I eat.

 

[ColinJ]

Blimey - Shock, horror, probe ... ColinJ agrees with T.M.H.N.E.T about something!

I
hope you achieve your ideal weight. It doesn't really mean that much to me, as I never really gain or lose weight: whatever I eat.

I have been everywhere from a 31-inch-waisted scrawny git at 10 st 10 lbs, to a 51-inch-waisted 'fat lad way off the back' at 16 st 12 lbs!

 

[Alun]

I don't actually see the point of BMI anyway - a quick look at someone should tell a doctor or nurse whether they are significantly skinny or fat!

"BMI was explicitly cited by Keys as being appropriate for population studies, and inappropriate for individual diagnosis. Nevertheless, due to its simplicity, it came to be widely used for individual diagnosis."
I copied this from Wiki, I think it sums it up accurately!

 

[Crankarm]

Don't eat after about 7pm. I did this last year and lost shed loads of weight despite eating loads at breakfast and lunch so supper time came and I wasn't very hungry so didn't go to bed having eaten late with a gut full of undigested food - heart attack city. This year I have lacked the discipline and succumbed to late evening eating meaning I am not as lean as I was about 3-5kg heavier, but still not over weight as I ride and run most days.

 

[Mark White]

In theory yes. But even if I'm stuffed with porridge and bananas etc, still get the same cravings!

LOL. I find if I'm cycling almost daily, I don't feel the need to hit the sugar. It's when I have a few days off, or feel a bit sick, that I find myself reaching for a quick sugar rush

 

[Ganymede]

Have you cut down your alcohol intake as well as your food intake? I'm not meaning to imply you're an alkie or anything! - but a lot of people seriously underestimate how many calories they are drinking, especially as both wine and beer are stronger and more calorific than they used to be, and most people therefore aren't really sure how much "1 unit" is! Look up this site: https://www.drinkaware.co.uk/check-...cts-of-alcohol/appearance/calories-in-alcohol - use the links, it's a bit of an eye-opener, eg 1 pint of lager = 1 slice of pizza.

 

[ColinJ]

Have you cut down your alcohol intake as well as your food intake? I'm not meaning to imply you're an alkie or anything! - but a lot of people seriously underestimate how many calories they are drinking, especially as both wine and beer are stronger and more calorific than they used to be, and most people therefore aren't really sure how much "1 unit" is! Look up this site: https://www.drinkaware.co.uk/check-...cts-of-alcohol/appearance/calories-in-alcohol - use the links, it's a bit of an eye-opener, eg 1 pint of lager = 1 slice of pizza.

I gave up booze 2 years ago and the weight started falling off me. Mind you, I was drinking way too much before that!

 

[jarlrmai]

For me dropping beer was the key to dropping the final bits of fat around the middle.

I still drink 1 or 2 330ml bottles at the weekend, but nothing in the week.

 

[brand]

Perhaps you should be looking at your diet rather than your training?

Sound advice. Simply look at what you eat and then look at the calorie count.
Pure Protein = 400 calories per 100grams
Pure Carbohydrates = 400 calories per 100grams
Pure fat = 900 calories per 100 grams
Pure fat includes Lard and Olive oil.
Eat filling meals. Lots of veg lots of Lentils split peas etc.
You would be hard put to make a standard salad with more than 35 calories per 100 grams. Its the salad dressing that adds the calories. Read the label that's what it's therefore. You can check how many calories you are using by putting the Bottle on the scales. Put some dressing on your salad reweigh the bottle. Not in the least bit time consuming.

 

[Coggy]

Whereas I am a medium build, 6' 1" tall, weigh about 12 st 8 lbs, but still have a 3 inch roll of fat round my waist, so I am by no means skinny!

I am 5'11 and currently 13st 7lb having put on 1/2 stone since starting cycling ! Yes, I have a roll of fat too.

 

[MontySportiveCyclist]

The two habits of successful weight losers are.... not about diet, per se.

People who lose weight and keep it off tend to 1. keep a food diary (or use My Fitness Pal in the modern era); 2. weigh themselves regularly.

(They also exercise A LOT, but the OP is doing that already, by normal people's standards).

So portion control is definitely important. Generally speaking, the more natural (or 'whole') something is, the better food it is for losing weight (or fat). You get more mass/nutrients per calorie consumed, so your body gets what it needs and you (should) feel more full and less compelled to overeat. Also, it takes energy for your body to do the 'refining' of a food, rather than having a factory do it for you. So choose whole grain rice / wholewheat pasta over their white equivalents. Lots of veg, nuts/seeds, lean meats and fish. Limit sugary foods, refined carbs, deep fried stuff. Simple.... but not easy.

 

[brand]

The two habits of successful weight losers are.... not about diet, per se.

People who lose weight and keep it off tend to 1. keep a food diary (or use My Fitness Pal in the modern era); 2. weigh themselves regularly.

(They also exercise A LOT, but the OP is doing that already, by normal people's standards).

So portion control is definitely important. Generally speaking, the more natural (or 'whole') something is, the better food it is for losing weight (or fat). You get more mass/nutrients per calorie consumed, so your body gets what it needs and you (should) feel more full and less compelled to overeat. Also, it takes energy for your body to do the 'refining' of a food, rather than having a factory do it for you. So choose whole grain rice / wholewheat pasta over their white equivalents. Lots of veg, nuts/seeds, lean meats and fish. Limit sugary foods, refined carbs, deep fried stuff. Simple.... but not easy.

Wholefoods such as wholemeal pasta rice can also be eaten almost without accompaniment such as sauces. As they actually taste of something! Although I cooked wholemeal rice last night and if you want it soft and fluffy..ish you need 30 minutes plus cooking time in a microwave rice cooker. Pasta quicker and again much tastier.
I get a black bloke to fry my meat, he uses no oil whatsoever. You all know him, Gorge Foreman!
Don't limit sugary foods, dont have them in the house at all!
Not sure about nuts and seeds as they are not low in calories. On the other hand they may not be easy to digest in the first place