SiriS Posted March 2, 2014 Posted March 2, 2014 Hi there Hubbers I've started cycling a few weeks ago, primarily for exercise, secondary for weight loss. It's going fairly well, I'm up to almost 100km's a week - a combination of MTB and spinning. Now, my question is about weight loss. All the exercising (and generally feeling good) has me thinking of properly focusing on weigh loss. I have done a lot of reading (both here and the internet in general)...and there is so much information it is almost impossible to discern between fact and fiction. So there seems to be two distinctive trains of thought - HCLF and LCHF. The latter is an Atkins type diet? How do you know which one to chose? Basically I'm asking for some basic pointers to get me going. I've already starting reducing sugar - avoiding soda drinks, no sugar in coffee etc. Trying to drink more water. Just eat a bit more sensible. My background: I've been thin/lanky most of my life, 1.82cm tall and used to weigh around 80kgs. Approaching 40. Generally eat unhealthy - chips, take aways, binge snacking when I get from work. Quit smoking almost two years ago...and picked up about 10kgs - mostly around the waist/belly (waiting for it to move into my calves...but no luck yet... ). Any advice or basic pointers appreciated.
W@nna-BE Posted March 2, 2014 Posted March 2, 2014 No need for anything fancy, just cut out the junk food and fizzy drinks keep training and you will see results! If you think it's unhealthy then it probably is ! Good luck ....wish I could follow my own advice
Sniffie Posted March 2, 2014 Posted March 2, 2014 LCHF all the way! You don't have to go full LCHF from the start. Try the following and see the kilos drop, your health markers improve, energy levels up, better sleep patterns etc, etc.1. Drop sugar in any form sodas, sweets, coffee, tea etc.2. Leave out grain and grain products.3. Cut the unhealthy vegetable [grain-] oils (poly unsaturated fats) from your diet.4. Eat lots of healthy green vegetables and salads. (Salads drenched with olive oil and veggies with real butter)5. Eat meat with the fat. (Grass fed if you can obtain and organic if you can afford) 6. Eat chicken and eggs. (Free range) Lots off eggs!7. Reduce dairy. Milk contain lactose (milk sugar). You can eat full fat Greek yoghurt and good quality hard cheeses, but be sensible about the amount.8. Limit fruit especially the very sweet types. If you must have fruit, berries are your best bet. Strawberries, raspberries, blackberries, etc. Full of antioxidants without an overload of carbs. 9. Avoid or seriously restrict starchy vegetable like potatoes. 10. If you feel tired and rundown in the first couple of days stick to it, the energy will return. If it does not up your fat intake. Coconut oil is the healthiest way to do this.
SiriS Posted March 2, 2014 Author Posted March 2, 2014 Txs all! Going to try a generalist approach at first, leaning towards LCHF. 1) Avoid obvious bad food - sugars, take aways etc.2) Reduce starch (potatoes and bread mostly?)3) Grain is mostly cereals (and bread again?) - reduce.4) I'm big on meat, so this is covered. So what do you use for a quick snack when that ravenous hunger get to you coming from work for instance. I would dig into biltong (OK it seems) and Pro Vitas (not so good?). What are good, healthy...and low maintenance, easily available...fillers?
deanbean Posted March 2, 2014 Posted March 2, 2014 Txs all! Going to try a generalist approach at first, leaning towards LCHF. 1) Avoid obvious bad food - sugars, take aways etc.2) Reduce starch (potatoes and bread mostly?)3) Grain is mostly cereals (and bread again?) - reduce.4) I'm big on meat, so this is covered. So what do you use for a quick snack when that ravenous hunger get to you coming from work for instance. I would dig into biltong (OK it seems) and Pro Vitas (not so good?). What are good, healthy...and low maintenance, easily available...fillers?I don't get that type of hunger on lchf. Great thing about it. Snacks would be blueberries, kaaiings, almonds, and fatty biltong and droewors. But in moderation.
BIERSTEKER Posted March 2, 2014 Posted March 2, 2014 Hi there, I totally agree whith what sniffle said. I did exactly the same as you, cut out sugar and junk food. I stopped cold turkey with any alcohol as a start. Slowly progressed to cutting out fast/junk food, being a sales rep traveling a lot in SA as well as other African countries it was difficult at first. One slowly starts to develop a mindset to think twice before just scoffing things down your throught. The last 10 months I have been without any sugar in coffee etc. so much so that I get sick when I have too much sugar with a single serving. Try eating 6 balanced meals a day and the last meal no later than 20:00 at night. The result: in Jan 2013 I weighed 112kg, I'm 184cm tall. I weigh in at 89kg at the moment with a goal set for 85kg. I dropped from a tight fitting 38" pants size to a loose 34". I only started cycling again 6 months ago. After starting I saw more results. Keep it up!!! You have won half the battle already, YOU HAD A MIND SHIFT. Some very nice articles re this for motivation in the Feb 14 Bicycling magazine.
Sniffie Posted March 2, 2014 Posted March 2, 2014 I don't get that type of hunger on lchf. Great thing about it. Snacks would be blueberries, kaaiings, almonds, and fatty biltong and droewors. But in moderation.Have to agree with Dean. My favorites in bold plus macadamias. I sometimes crave something salty on LCHF and would then dissolve a teaspoon or 2 of bovril or marmite in a cup of boiling water. Try to avoid the pro vitas, they do cause an insulin spike which triggers the hunger signal again.
Vetseun Posted March 2, 2014 Posted March 2, 2014 Ask Hubber Gerhard Odendaal . The guy lost incredible amounts of weight since he started cycling.
Sniffie Posted March 2, 2014 Posted March 2, 2014 Txs all! Going to try a generalist approach at first, leaning towards LCHF. 1) Avoid obvious bad food - sugars, take aways etc.2) Reduce starch (potatoes and bread mostly?)3) Grain is mostly cereals (and bread again?) - reduce.4) I'm big on meat, so this is covered. So what do you use for a quick snack when that ravenous hunger get to you coming from work for instance. I would dig into biltong (OK it seems) and Pro Vitas (not so good?). What are good, healthy...and low maintenance, easily available...fillers?Another idea for a filler, snack is celery sticks with a healthy dollop of good quality full fat cream cheese. Njom njom!
garrethk Posted March 2, 2014 Posted March 2, 2014 Track your rides and the calories burned, then be mindful of the calories you are consuming. You can then equate the treat to how much cycling it takes to burn it off.
Vetseun Posted March 2, 2014 Posted March 2, 2014 Another idea for a filler, snack is celery sticks with a healthy dollop of good quality full fat cream cheese. Njom njom!that sounds fantastic
BarHugger Posted March 2, 2014 Posted March 2, 2014 Energy in < energy out (+ a little more Watts for good luck).......K.I.S.S
jschoefer Posted March 2, 2014 Posted March 2, 2014 I lost 12kgs in 6 months after having my DNA checked for what the best diet would be for me - apparently atkins is not for everyone, particularly when it comes to long term results. So if I gave you my diet plan it might not work for you.. but 100ks a week is definitely the way to go. I would have a hard time believing that you are not going to lose significantly...
Cellar Posted March 2, 2014 Posted March 2, 2014 but 100ks a week is definitely the way to go. I would have a hard time believing that you are not going to lose significantly... Really?
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