Have you tried breaking up your day a bit more with meals?
I have
Breakfast 6-7am
Snack 10-10.30am
Lunch 12noon
Snack 2.30-3pm
Dinner 6pm
I find I can last between meals quite well if I keep myself to that and make sure that the snacks aren’t crazy. A boiled egg, piece of fruit, smoothie or cereal bar are ideal.
Also, drinking a decent glass or two of water with meals helps me feel fuller.
Yes. I have been doing 5-6 meals for years - pretty close to your schedule… It’s the unauthorized stress snacking that has happened lately. It’s a lack of volition - i choose not to maintain discipline.
But the water advice is great! I do better when i drink frequently. I eat more when i am dehydrated.
I can vouch for the water advice too, always helps me eat less and feel better. Thirst has a great way of disguising itself as hunger.
2100 cals and 3.5 litres of water yesterday, no chocolate or crisps. 1 short run burning 412 cals.
I have a Zwift TTT at 6:30 today so need to fuel for that. I’m going to prep a meal for after with loads of veggies.
How often do you weigh yourself during weight loss periods? I’ve been doing it daily to keep my mind focussed but understand there will be daily fluctuations, so only recording the Monday morning weight.
Everyday. Fitbit scales linking to Training Peaks.
I don’t fuss about daily fluctuations, but interested in the trend over the week (same as you, basically).
I do it daily as well - at around the same time and similar conditions (eaten, drunk around the same amount, before showering).
I don’t mind seeing the fluctuation. My wife only weighs once a week because daily change would get to her too much.
I weigh myself daily, it’s become part of my wake-up routine, quick wee and then jump on the scales before getting dressed.
I log it all as I like data but only use the average of the last 7 days when I apply my weight to anything.
I understand there will be lots of fluctuations with daily measurement but it definitely keeps me focused.
I have to weigh myself daily when I’m trying to lose & I should really do it when I’m at a good weight. My downfall is not checking & the next thing I know, my pants are too tight. I think I have a really slow metabolism. My genes appear to favor a short, relatively round build. I’m 47yo 5’5" 70kg right now & to lose, I need to be eating close to 1500 calories a day & can consume about 1/2 my exercise kj’s. Probably not the best recipe for building my ftp, though… My macros tend to end up at 50% carb, 30% protein & 20% fats but the carb percentage will be higher on days with more riding. I’m not totally sure but to maintain, I think I need to be in the 1700 cal/day range & taking back around 75% of my riding energy expenditure.
Honestly, I have a lousy relationship with food. I don’t really like to eat & don’t get any joy from it. Unfortunately, one of the few things I addict to is peanut butter, it’s my comfort food. I’ll pound a few big spoonfuls & then feel all guilty because I know I just slammed 600 calories or so that I didn’t physically need. I think if I could stay away from it, I’d be good most of the time. Now, I’ll only have it in a pb&j sandwich on weekend ride days.
Edit to say: There are much worse things I could be addicted to than peanut butter & I am thankful for that!
Another vote for daily weigh ins. Same routine every morning and really just try to focus on the overall trend and not small day to day variance. Ordered a Wyze scale based on another thread here and I’m excited to get that soon.
I just joined your list. Thanks for setting this up
ctfisher
Welcome to the team.
I totally CANNOT relate to this… I am definitely a “live to eat” guy. I love food, peanut butter is just one of the foods.
+1 my downfall is that I enjoy eating a little too much and have a really sweet tooth.
I get through the day based on small treats.
Nothing wrong with having a sweet tooth, fruit is one of the most amazing foods for health and weight loss!! When ripe a bunch of bananas is the most amazing fuel for a hard workout!!
Agreed. It’s the sweet stuff with a whole load of fat that really does it. Apple crumble and custard is my weakness.
Totally agree, bananas are rocket fuel on the bike. Far better than any gel I’ve ever tried.
If you form a peanut butter support group, count me in!
Think I found this on the fatcyclist blog a while back and bookmarked it, but have never used it myself:
You set a goal and keep track of it and then… “if you go off track, you pledge money to stay on the road the next time. If you go off track again, we charge you.”
Can see how it would help keep me focused and accountable. Personally, I’m 50 y.o., 5’8" and 152lbs. About 5 years ago I was down to 142lbs and doing my best/fastest running ever, but too scrawny of an upper body for my liking. Got there primarily through portion control and reduced snacking.
Need to split the difference and get to 147lbs, that seems to be my sweet spot.
Excellent idea. Gone from Haute Route to Haute Cuisine…
A year off, lots of excuses tested and now lockdown beers and working from home snacking leaves my at least 13kg overweight.
Another solid day for me Yesterday. 2164 cals with no crisps cake or chocolate. 950 burned on the bike.
5.2 litres of water consumed (inc 500ml in a recovery shake) so well hydrated.
Weighed in at 94.5kg today, down from 99kg two weeks ago.
It’s quite easy to stay in the calorie zone without beer and chocolate. Who knew?! 