What's the best supplements for weight loss while commute to work.

[Peanut_77]

Hi,
I've been commuting to work for just over a month now and I'm not seeing anything change in my weight! I am trying to eat the right things at the right times & would a good protein shake be the way forward?

Any advice would be appreciated with regards to what to eat for breakfast lunch & tea.
for example an normal day would consist of .....

Breakfast - bowl of muesli or tea & toast & a glass of Orange Juice
Lunch - two sandwich thins with ham or tuna , a piece of fruit, low fat yogurt & a bag of crisps (I know this is bad but can't eat sandwiches without crisps, it's an Irish thin!!)
Tea - chicken & rice, Jacket potatoes and salad or a pasta dish
I between that I have about 3-4 cups of tea

Looking forward to any advice.

Cheers

 

[burndust]

How long is your commute....

 

[Peanut_77]

11 miles there & back

 

[burndust]

11 miles there & back

Do you track your calories?.....this is the best way to lose weight in my experience it's a pain in the arse and become quite obessive....but generally I would try mixing it up a bit...try a few fasted morning rides...do you do any other type of training gym etc?

 

[Drago]

No supplements. A sensible diet with disciplined portion control is all it takes.

 

[Peanut_77]

I don't track anything really, I just jump on my bike and off I go. I don't do anything else apart from coach a kids footy team but that's only light a couple of times a week.

 

[uphillstruggler]

are you pushing it or is it a gentle plod?

try mixing up the route a little, maybe (if conditions permit) try pushing the speed a little.

little things could make a difference. your body gets used to exercise regimes pretty quickly so variety will help.

best of luck and stop worrying about the weight, muscle is heavier that flab anyway.....

and if that diet is supplemented by 10 pints a night at the weekend, it aint gonna change

 

[vickster]

Why would a protein shake help you lose weight when cycling?

Eat less, ditch sugary drinks (including orange juice) and alcohol and ride your bike more. Extend your commute?

How tall are you and how heavy?

 

[moo]

Remove these:
Muesli -> Lots of added sugar
Toast -> Lots of carbs and wheat products never fill you up
Sandwich thins -> as above
Orange Juice -> The only alternative imo would be Sainsburys High Juice WITH sugar (artificial sweeteners feed the appetite)
Low fat yoghurt -> You're simply replacing good fat with carbs
Crisps -> Should be clear why these aren't healthy

Alternatives:
Fruit&veg, lots of it (make a smoothie for breakfast)
Oats/Sultanas
Regular plain yoghurt
Nuts (almonds preferably)
Tuna salad instead of a tuna sandwich
Eggs, Eggs, Eggs - the most complete and healthy food you can eat


Ignore the government recommendation of 5 a day. Due to the low nutrient content in modern crops we should all be consuming 10-15 portions per day.

 

[adamangler]

monitor your calories you eat per week, do this properly no cheating. reduce cals till you start losing weight at your target rate.

end of story

 

[Neilsmith]

You don't actually say what you weigh, when I started cycling I had lost about a stone in weight just by cutting out buying chocolate and crisps on impulse, I also gave up alcohol but that was because of a medical problem. When I first got on a bike I still had a bit of a beer belly despite the no drink. I quickly lost another 10 lb, I do tend to push myself when I ride. I was probably about 2 stone over weight which is about what I have lost.
What I'm getting to is are you overweight? or are you trying to lose a little bit extra, I have plateaued and I can push myself as hard as I want and not lose any more weight, I think it just turns the fat into a bit more muscle. I could lose more but it would then involve cutting out things I love, which I'm not prepared to do.
Do you need to lose any weight to get into your healthy BMI bracket.

 

[uclown2002]

You can't outrun a bad diet.................

 

[screenman]

I see the old muscle fat one has popped up again. You would burn a lot of calories trying to build a lb of muscle.

Peanut, you are eating too much, as others have said

 

[ianrauk]

It really is very simple, as a few have pointed out.
Ride your bike, ride your bike some more and keep riding.
Cut out all the crap processed food. Eat more fresh food, fruit and veggies.
Cut down your booze intake by a lot. Ideally down to a couple of drinks one night a week..
And forget about supplements.
There's no quick fix. It won't happen overnight, in a couple of weeks or over a month, It takes a long while to lose weight and get fit so patience and will power is needed.
Give it six months and you will have noticed a heck of a lot of difference.

 

[Beebo]

And resist the urge to eat like a pig when you get home at night.
That is my downfall, i replace all the cals I burn as soon as i walk in the door.