Successful weight loss is all to do with how you manage your food intake.
As you may know, making drastic changes to eating habits like following a fad diet, cause you to lose weight quickly.
However, your body can’t cope with sudden weight loss and will always tend to react negatively in the short term, or even damage your body in the long term!
Know that fad diets can cause you to become exhausted, weak and undernourished – and frustratingly, you’re likely to put back on more weight than you started with!
Take the gradual, long-term approach to weight loss and you’ll be rewarded with the long-term results you so desperately want.
Three Steps to Weight Loss Success:
As you likely know, the more calories burned versus calories eaten = weight loss!
A calorie can be in the form of fat, carbohydrate and protein, – but eat too many overall calories and you put on weight, no matter the food source.
You may struggle to lose weight even though you think you’re producing a calorie deficit. On closer inspection it’s usually the hidden calories, i.e. the calories you didn’t realise you ate, that can lead you away from a calorie deficit – it doesn’t take much!
To solve this, we shouldn’t need to count calories obsessively. We simply need to manage our calories better (...and keep riding our bikes)!
So as well as riding your bike to help burn calories, I have three steps to manage your food intake to safely bring about and maintain a calorie deficit:
1. How much you eat and drink
2. When you eat and drink
3. What you eat and drink
1. How Much You Eat And Drink
You may think you’re eating well, but how big is your plate of food or snack? Do you drink alcohol often, how much – really? Do you tend to eat ‘breakfast’ all over again after a bike ride?
Reducing portion sizes and especially reducing alcohol intake will have the greatest effect on your calorie intake. Try to:
2. When To Eat And Drink
Choosing when you eat can have a dramatic effect on your calorie balance:
3. What To Eat And Drink
By looking at what you eat, you’ll ‘tone up’ steps 1 and 2 by making the food you eat lighter in calories and healthier. Remember, you never have to cut out food – always reduce or substitute for healthier options. Here are some examples:
If you can follow these basic steps (above) and ride your bike, you should see a difference on the scales! If not, then book in with a specialist dietician to find out where your problem may lie.
Take your time learning to manage your food intake. Expect it to take a few days to a couple of weeks to settle into a new regime. Realise that it’s more about how you manage your eating habits that will make the biggest difference to your waistline! Remember that small changes are more important than trying to change steps 1-3 all in one go.
If you’re enjoying getting into cycling and gradually make these changes, it won’t be long before you see results in weight loss - and permanent weight loss results at that!
So, have you successfully lost some weight by riding a bike and managing your food intake? I would love to hear your story, and look forward as always to your views and comments. Also please share with anyone you think might benefit from this post…