cycling for getting weight loss .....

Simple!

Ride more. Eat less.

More salads, less ice cream. More fruit, fewer McDonald's burgers. If you must drink soda, make it the diet kind.

Use a smaller plate at each meal. Eat what's on it, taking the time to savor each bite. Put your fork down between bites. Then wash the plate and put it away. Do not bring serving dishes to the table; the temptation to have "just a bit more" is too great.

Did I mention "Ride more"?

cutegirl said:

i am a daily rider for 1 to 2 hours for loosing my weight but i need more useful tips for it , it is very hard to loose weight,, can someone help me???

cyclingforums.com476662 what will make me slimmer zone 3 zone 4 training.htmlOpen ↗

cutegirl said:

i am a daily rider for 1 to 2 hours for loosing my weight but i need more useful tips for it , it is very hard to loose weight,, can someone help me???

Make that one hour a constant two hours. Ride a little harder and try to get routes that have fewer stops and traffic signals.

Sleep a little more.

Eat a little less and split that across more than three meals a day.

Make sure you drink lots of fluids. If you like high calorie stuff like orange juice, water it down 50/50 and put lots of ice in it.

Don't 'ban' yourself from eating certain foods that you love. Just eat less. I love ice cream and I dig beer. Ice cream I'll have a spoonful or two and beer... a glass every once in a while. Ice cream is actually getting too rich for me now...

Walk at lunchtime. If you're eating a bit less then you have time to do other stuff - step out of the office and walk a little.

If you have kids spend a bunch of time outdoors actively having fun with them. You might not burn a bunch of calories but it stops you and the little ones from sitting around too much and it builds 'training time' points with your significant other and kids. Do this often enough and they don't mind if that 90 minute training session slides out to 120 or 140 minutes. 😉

How helpful is yoga in reducing weight? Weight loss is all about calories in - calories out, right? Do you burn many calories in your typical yoga session?

Enriss said:

How helpful is yoga in reducing weight? Weight loss is all about calories in - calories out, right? Do you burn many calories in your typical yoga session?

No I think he cycles too, the Yoga distracts him from the dinner table reducing his intake of calories! eh... Otherwise, I see your point.

The long steady rides, I find, are excellent for weight loss.
if you have the time, they're very beneficial.

if time is restricted, spinning may help although i don't know much about this activity to comment.

Enriss said:

How helpful is yoga in reducing weight? Weight loss is all about calories in - calories out, right? Do you burn many calories in your typical yoga session?

quenya said:

No I think he cycles too, the Yoga distracts him from the dinner table reducing his intake of calories! eh... Otherwise, I see your point.

He's just posting anything to get the Xanax spam link in his sig on the forum.....

Honestly though, quenya's response makes at least some small amount of sense. Maybe yoga helps people with mental discipline or something like that.

cutegirl said:

i am a daily rider for 1 to 2 hours for loosing my weight but i need more useful tips for it , it is very hard to loose weight,, can someone help me???

The exercise is good but you have to balance this with the proper diet. Decrease the bad carbs and increase some proteins. Instead of the regular baked potato have a baked sweat potato. Have smaller meals more frequently throughout the day. Take your normal lunch and split it in 2 portions and have an early lunch and then a late lunch, making sure to have at least 3 hours between meals. Make sure to drink plenty of water throughout the day. Weight loss takes time so do not get discouraged. Many "fade" diets do not work, you need to change your eating habbits and make them part of a new life style. Most importantly keep riding.

Lots of people will tell you to do simple things to avoid weight loss. Stop drinking pop, eat lots of small meals, eat fewer but larger meals, don't eat after 8:00 p.m. and things like that. These bits of advice aren't necessarily helpful for any magic metabolic reason, but setting simple, easy to follow rules CAN help you reduce calorie intake overrall. For example, if you went on a low/no-carb diet, studies show you're not likely to replace ALL those carbs you're not eating anymore with a caloric equivalent amount of low/no-carb food, so you will lose weight, but the concept of a "metabolic advantage" to low-carb dieting is far from proven.

The single most important thing in choosing a diet is choosing one that you will stick to. After that, it's measuring progress, which will be slow, but all the maintenance caloric intake calculators on the internet can't contradict the trend in your weight. If there's a long-term downward trend, you're doing fine. If there's an upward trend, you need to change your diet to include fewer calories, or you need to do more exercise.

The bottom line is eat less and move more in whatever combination of the two you'll stick to while losing weight. On that note(sticking to the diet), planning so called "cheat meals" help some people avoid unplanned binges. If you can work these cheat meals into your plan, you can try them and see if they work for you.

cutegirl said:

i am a daily rider for 1 to 2 hours for loosing my weight but i need more useful tips for it , it is very hard to loose weight,, can someone help me???

The way to lose weight is to eat fewer calories than you burn off in exercise. Cycling won't help if you eat enough more that you completely compensate for it.

Probably the easiest way to get a handle on how much you are eating and burning is to use a calorie tracker, and I would recommend the livestrong one (free): MyPlate - Food Diary & Food Calorie Counter | LIVESTRONG.COM It has an iPhone app if you have an iPhone. You want to set a baseline goal for consumption and then adjust that each day for how much exercise you get. I would aim to lose 1lb per week because that's pretty manageable for most people.

I also started riding to lose weight. I started my diet 5 weeks ago, at 210lbs. I am down to 192lbs. I eat 2000 cals a day. I am really enjoying the cycling and feeling the weight lose. Don't get down, even if you only lose a pound a week. Atleast you are losing it. Keep it up and good luck.

Probably the most important factor overlooked in discussions about weight loss and fitness is that we are talking about Life Style. To be successful a person must, must, must look at any program as a life long change in life style.

Just cutting out this food or that or doing this or that exercise will not have any long lasting effect unless it is the start of a life long change in behaviour.

Another factor that is often mentioned in small print that ought to be in headlines is that the goal is not weight loss. Weight loss is just the means to the goal and a measurement tool along the way to the goal. The goal is good health and the ability to have an active, meaningful life.

The weight loss industry often fails to put very much emphasis on the neeed for the life long attitude. So, take its' pronouncements with a grain, no a shaker, of salt.

I really doesn't matter very much what specific exercises you do as long as you exercise, more is better than less. Food selection is a bit more complicated because of chemistry. But, a good rule of thumb is to eliminate as much sugar by whatever name it is called and salt from your diet as you can. After a few years, yes it will take that long, you will be amazed at the difference between your health and that of the people around you.

Good luck on the rest of your life's journey.

One thing I find helpful is a heart rate monitor with a calorie counter, particularly in cooperation with a calorie controlled diet. Getting more exercise is all fine and dandy, but unless you can assign numbers to what you put in and what you put out you're pretty much left with your scales as your only, and rather blunt evaluation tool.

My commute lets me burn off about 30% more calories than otherwise, but with todays high calorie foodstuffs it's ever so easy to compensate and even overshoot the calorie intake unless you've got your diet under control.

Aerobic vs anaerobic:

Aerobic=Fat-burning. One is able to converse during exercise. A three hour moderate-speed ride, for example.

Anaerobic=Non fat-burning. High/intense, short-period ride. A time trial, for example.

CDA 455 said:

Aerobic vs anaerobic:

Aerobic=Fat-burning. One is able to converse during exercise. A three hour moderate-speed ride, for example.

Anaerobic=Non fat-burning. High/intense, short-period ride. A time trial, for example.

The energy for any effort longer than about 70 seconds comes primarily from aerobic sources.

CDA 455 said:

Aerobic vs anaerobic:

Aerobic=Fat-burning. One is able to converse during exercise. A three hour moderate-speed ride, for example.

Anaerobic=Non fat-burning. High/intense, short-period ride. A time trial, for example.

Aerobic means using oxygen. This is pretty simple, if you can't hold your breath for the duration of the effort you're using an aerobic system.

Go ahead and try a 40k TT while holding your breath.

That was Phil Maffetone's description of the anaerobic threshold, the point where you started burning carbohydrates.

Fortunately we have gotten over our fear of carbohydrates and learned that moderate intensity exercise can be sustained for longer by (pause for effect) eating more carbs😎