Nutrition

[bigjohn]

Hi All

Getting back into cycling and i'm now thinking about nutrition, I want to lose a lot of weight as well as get toned and fit.

Does anyone have any suggestions of good nutrition diet sheets they could suggest

Regards

Big John

 

[Mr Haematocrit]

Eat healthy and as fresh as you can, loads of Veg and Fish, stop snacking between meals and consume the crap in moderation.
imho the whole Diet industry is based around people failing and trying another diet, its a quick fix and while this works for a while its not practical for your entire life. Likewise neither is living of a sheet telling you what you should eat.
I try to eat healthily but equally do not deprive myself of the rubbish I enjoy such as Chocolate. All I do it make this a reward for 50 miles and above and I have a couple of chunks, I no longer have the need to consume the entire bar.

imho getting fitter and losing weight is not a quick fix, to do it long term requires a life style change

 

[bigjohn]

It's a lifestyle change I am looking for but as you say not depriving myself of some of the things I really enjoy, like real ale :-)

I do need to cut the crap out but replace it with good stuff that stops me from feeling hungry.

All suggestions greatly received.

Regards

 

[defy-one]

i treat myself on the days i do a workout or a ride over 15 miles. has helped me lose 2 stones over a 6 month period

 

[Owen Burgess]

Have a look at the slimming world website, they have quite a few recipes on there. Its proper healthy food and proper portions, cooked in a healthy manner. Don't be put off that the website is quite female based. Without naming names - someone in my family makes me eat these meals and I have no complaints! She has steadily lost a fair bit of weight on this diet.

 

[MattHB]

Eat healthy and as fresh as you can, loads of Veg and Fish, stop snacking between meals and consume the crap in moderation.
imho the whole Diet industry is based around people failing and trying another diet, its a quick fix and while this works for a while its not practical for your entire life. Likewise neither is living of a sheet telling you what you should eat.
I try to eat healthily but equally do not deprive myself of the rubbish I enjoy such as Chocolate. All I do it make this a reward for 50 miles and above and I have a couple of chunks, I no longer have the need to consume the entire bar.

imho getting fitter and losing weight is not a quick fix, to do it long term requires a life style change

what he said!! its the only way. and lots and lots

 

[Sittingduck]

It's a lifestyle change I am looking for but as you say not depriving myself of some of the things I really enjoy, like real ale :-)

*Klaxxon sounds*!!

Okay, so beer is a bit of a killer. If I may be so bold - how many pints do you typically consume, per week?

 

[bigjohn]

Probably on average in a week.......2 as I work shifts as a paramedic it can be 4 weeks before I get the chance to be able to drink and then might have 4-5 on that night out so 2 would be a safe average. Although as I said it can sometimes be weeks without any.

 

[Sittingduck]

Ahh, that's not so bad then

My tips are these:

• Keep a food diary and record everything you consume
• Get a food scale and weigh stuff
• Learn the rough calorie content for the things you regularly have
• Drink plenty of water
• Don't expect miracles and treat regular weigh-ins with a pinch of salt
• Find something motivational to keep on going - perhaps set specific targets (don't have to be weight based ones, either)
• Figure out what works for you and what you can stick to - not everybody is capable of doing the same things, in regard to diet or exercise!

And yep - I have been there too. I found that I was motivated by seeing regular good results on the scales, every Monday morning. That's what worked for me and I didn't follow any specific diet plans or anythig like that. I just cut right down on booze, take aways, bread, potatoes and I think I probably consumed something like 2200 - 2700 cals per day*. Certainly didn't starve myself. I found doing the excercise aspect was the easy part - controlling urges to bing on junk was the difficult part. I still have those and sometimes I fail to control it. You should work out your BMR and then your TDEE and work out what to aim for, on a daily basis. It will be a figure somewhere between the two.

*This is what worked for me. Taking into account that I do quite a lot of exercise and my height etc. You might need more or less - have a good research online and tailor your requirements.

 

[Drago]

'Losing' weight is clearly possible, but not so straightforward if you're active. As your diet improves so will your capacity to exercise, and any resulting increase in muscle mass will be 18% denser that the fat you've previously dieted away.

Get your Missus to take a digital photo of you every fortnight stood in exactly the same pose wearing only your boxers, or even in the nod. You will then be able to see the difference for yourself.

Back when I was more into bodybuilding I was working on my back. I was seated rowing with 250lbs and the difference was marked, going from 44 to 53" chest in a year. Sure, the tape measure told the tale but the real boost came from comparing the series of digital photos. It'll work for you too I reckon.

 

[Trevrev]

I work hard at eating a healthy diet and keeping fit. But there is no way on this earth i'd stop drinking my real ale! That is my weekend reward for being a good boy.

 

[tadpole]

Down load Myfitnesspall App for your phone,(it's free) log your food track your exercise. Don't "diet" as they always fail in the long run, eat normal food, just remember "portion control". Eat what you like just smaller amounts, want a pie? have one, just not often, fancy a doughnut have one, just not on the same day as you've eaten your pie.
Think 80% good food 80% of the time, and along with cycling/gym/running/walking you can't go wrong

 

[MattHB]

Web apps like mynetdiary are amazing for helping you track intake. They also have an app for smartphones that can scan barcodes etc. I found it really useful in my weight loss.

 

[dimples]

If you want to swap out things with other stuff to make you feel less hungry, swap out white bread/pasta for brown/wholewheat pasta/bread. High fibre foods like bran flakes and the brown stuff I mentioned will keep you feeling fuller for longer, especially when washed down with a large glass of water.

 

[Blue Hills]

As the wise chap says above, lots of fruit and veg while maintaining a heathy balanced diet. Veg makes you feel full, besides of course containing lots of good nutrients, and fibre.

If you haven't got one, buy a steamer - you can steam most things in five to ten minutes. You can jazz the veg up, if it's to your taste, with balsamic vinegar.

And steamed sprouts briefly put in a frying pan with a small amount of olive oil and a fair load pf garlic - delicious.