How can i lose weight?

Ride more, eat better.

http://www.scientificpsychic.com/fitness/diet.html

70kg, 11% body fat so your lean mass is 62.3 kg. If you just lost fat in dropping your body mass to 66kg you'd end up with a body fat percentage of 5.6%, and you don't really want to go much below that. Of course if you can shift some upper body muscle that would also help you loose weight without loosing power.

How did you figure out your body fat percentage? No method of working it out is truly precise and so your actual BFP could be a few points higher or lower, or even 5 points higher or lower depending on the method used.

Actually loosing the weight is as simple as making sure you have a slight calorie deficit every day. If your weight is pretty much constant at the moment then drop you calorie intake ever so slightly (making sure you take in enough before, during and after training to ensure quality workouts). You can't loose the weight too quickly otherwise you will be loosing mass in area's other than body fat, I think the guidline is a maximum weight loss of .5kg per week, and you probably want to aim lower than that given you are pretty lean already.

Become a vegetarian, limit dairy considerably, and avoid transfats and high fructose corn syrup. Exercise strenuously most days of the week. Case closed.

Pendejo said:

Become a vegetarian, limit dairy considerably, and avoid transfats and high fructose corn syrup. Exercise strenuously most days of the week. Case closed.

I'll agree that all this stuff may be part of a healthier "life style". It misses the point that calories expended must be greater than calories consumed to lose weight.

Dave

dkrenik said:

I'll agree that all this stuff may be part of a healthier "life style". It misses the point that calories expended must be greater than calories consumed to lose weight.
Dave

No, it doesn't miss that point at all. With a healthy vegetarian diet you can eat more food per calorie.

Pendejo said:

No, it doesn't miss that point at all. With a healthy vegetarian diet you can eat more food per calorie.

Its quite easy to be overweight and vegetarian. As Dave said, when it come to weight it is all about energy in vs energy out. You may eat healthier because of a vegetarian diet, but this does not automatically equate to weight loss. Still have to count those KJs I'm afraid.

Tapeworm said:

Its quite easy to be overweight and vegetarian. As Dave said, when it come to weight it is all about energy in vs energy out. You may eat healthier because of a vegetarian diet, but this does not automatically equate to weight loss. Still have to count those KJs I'm afraid.

+1

Dave

Tapeworm said:

Its quite easy to be overweight and vegetarian. As Dave said, when it come to weight it is all about energy in vs energy out. You may eat healthier because of a vegetarian diet, but this does not automatically equate to weight loss. Still have to count those KJs I'm afraid.

Just so we're on the same page here, I'm not talking about so-called "junk-food vegetarians," who eat a lot of candy, soda, fried food, chips, ice cream, etc. But I'm willing to bet that a vegetarian who eats right and exercises hard (and who has done it for years) and who is still overweight is a rarity. I've attended a handful of vegetarian get-togethers and these are thin people. (I do know one young lady, in her 20s, who is obese and is a vegy. But I don't know how healthy her diet is, and she doesn't exercise at all.)

Pendejo said:

Just so we're on the same page here, I'm not talking about so-called "junk-food vegetarians," who eat a lot of candy, soda, fried food, chips, ice cream, etc. But I'm willing to bet that a vegetarian who eats right and exercises hard (and who has done it for years) and who is still overweight is a rarity. I've attended a handful of vegetarian get-togethers and these are thin people. (I do know one young lady, in her 20s, who is obese and is a vegy. But I don't know how healthy her diet is, and she doesn't exercise at all.)

But I'm willing to bet that anyone who eats right and exercises hard (and who has done it for years) and who is still overweight is a rarity.

Besides, there are other aspects of diet regarding "vegemateriamism" that require careful thought if one is to avoid deficiencies with iron, B12 etc etc...

Pendejo said:

Just so we're on the same page here, I'm not talking about so-called "junk-food vegetarians," who eat a lot of candy, soda, fried food, chips, ice cream, etc. But I'm willing to bet that a vegetarian who eats right and exercises hard (and who has done it for years) and who is still overweight is a rarity. I've attended a handful of vegetarian get-togethers and these are thin people. (I do know one young lady, in her 20s, who is obese and is a vegy. But I don't know how healthy her diet is, and she doesn't exercise at all.)

Trust me, having been a lifelong (that is, from birth) vegetarian I can assure you weight gain is not exclusively the domain of junk food, vege or not. Fact: If you eat more energy than your body consumes you will put on weight. If you eat a diet heavy in bread, pasta, rice etc it can be quite easy. But as you said, if they ALSO exercise hard then yes being overweight would be a rarity. But then anyone who exercises hard is unlikely to be overweight, though not necessarily healthy.

A reason vegetarians may anecdotally be healthier and not overweight is many people have chosen this diet with a mind of the "healthy benefits" and are more aware of what they are eating in the first place. That and KFC doesn't do "Bucket of Tofu" [deep fried secret spices].

swampy1970 said:

...Besides, there are other aspects of diet regarding "vegemateriamism" that require careful thought if one is to avoid deficiencies with iron, B12 etc etc...

Although this is often a point that is brought up, very little attention specifically needs to be drawn to address these particular deficiencies. If you eat a "normal" vegetarian diet it is not generally a problem. I do say generally as there are always exceptions to the rule.

As long as you are not on the "junk food" vegetarianism (as Pendejo alluded to) and eat sensibly it really shouldn't be an issue. Vegans however have it a lot more difficult though still not impossible by any stretch.

Tapeworm said:

Trust me, having been a lifelong (that is, from birth) vegetarian I can assure you weight gain is not exclusively the domain of junk food, vege or not... But then anyone who exercises hard is unlikely to be overweight, though not necessarily healthy.

Yes, I'm sure that's right. So you've been a vegy all your life, you train on the bike, and yet you still have trouble keeping off the weight? But are we talking trouble keeping trim or trouble getting your body fat percentage into negative numbers?

Pendejo said:

Yes, I'm sure that's right. So you've been a vegy all your life, you train on the bike, and yet you still have trouble keeping off the weight? But are we talking trouble keeping trim or trouble getting your body fat percentage into negative numbers?

Who said I have trouble with keeping off the weight? 😉 I actually struggled to put on weight at one stage. It was simple maths. I consumed less than I used thus I wasn't gaining (losing a bit in fact). Once this was corrected, I gained. Very simple in theory, pain in the @(* to execute. Weighing and measuring all your food is a trial but after a while you get to know what's what.

Tapeworm said:

Trust me, having been a lifelong (that is, from birth) vegetarian I can assure you weight gain is not exclusively the domain of junk food, vege or not.

The Hippopotamus comes to mind....

Pendejo said:

No, it doesn't miss that point at all. With a healthy vegetarian diet you can eat more food per calorie.

No you did miss the point. You could be eating celery sticks all day long but if you eat more Kj's worth of celery than your expenditure you will put on weight.

And just to add some reasoned debate to this thread, Vego's suck:p

Jono L said:

No you did miss the point. You could be eating celery sticks all day long but if you eat more Kj's worth of celery than your expenditure you will put on weight.

And just to add some reasoned debate to this thread, Vego's suck:p

Jono L said:

No you did miss the point. You could be eating celery sticks all day long but if you eat more Kj's worth of celery than your expenditure you will put on weight.

And just to add some reasoned debate to this thread, Vego's suck:p

No, I think the point is that we'd all like to eat as much as we want without gaining weight. And if the food you eat has fewer calories per unit weight, you have a better chance of being able to eat as much you want without gaining weight. QED

You've got it🙂
I've been a Fishatarian (eat fish but no 'meat' for 13 years) and its so much easier to keep healthier and lean when mostly what I eat is vegetables/fruit with the occasional fish meal.
From last year my wife and I have almost completely cut out dairy and I have given up raiding our son's lolly(as you in the USA would say - sweets) jar etc and along with my race season riding my weight has gone down from 74kgs at the end of December to 68.5kgs now.
I'm aiming for 66kgs.
I feel so much faster/lighter/nimbler up hills at 68.5🙂 - even better than at say 72kgs.

Pendejo said:

Become a vegetarian, limit dairy considerably, and avoid transfats and high fructose corn syrup. Exercise strenuously most days of the week. Case closed.

This man is right.

Pendejo said:

Just so we're on the same page here, I'm not talking about so-called "junk-food vegetarians," who eat a lot of candy, soda, fried food, chips, ice cream, etc. But I'm willing to bet that a vegetarian who eats right and exercises hard (and who has done it for years) and who is still overweight is a rarity. I've attended a handful of vegetarian get-togethers and these are thin people. (I do know one young lady, in her 20s, who is obese and is a vegy. But I don't know how healthy her diet is, and she doesn't exercise at all.)

Pendejo said:

No, I think the point is that we'd all like to eat as much as we want without gaining weight. And if the food you eat has fewer calories per unit weight, you have a better chance of being able to eat as much you want without gaining weight. QED

What are these foods that you are referring to specifically? As has been stated before, energy in vs energy out, is all that counts for weight loss. Pretty easy to gain weight even if you eat all natural organically grown unprocessed uber food.