Weight Loss Help with cycling phase 2

So far, my diet is going well.  At about 15 weeks in I am down 19 pounds.  My goal was one pound a week so I’m ahead of that.  But now I’ve decided to tune up my diet a bit and have made a few changes:

New calorie total

My new daily calorie goal is 1900, with a couple days a week I plan to be under 1500.  I think this will make sure the weight loss continues.  A great way to keep track of your calories is the myfitnesspal app I review here:

Need a great app to help you lose weight? Myfitnesspal review – Frugal Average Bicyclist

More exercise

I’ve been keeping up with my daily cycling routine of at least 25 minutes, and it’s going well.  On the weekends I typically ride for closer to an hour each day.  Now I have also added in some general fitness exercise: pushups, sit-ups, jumping jacks, and some dumb bell lifts.  Just doing this for about 5 minutes a day right now, but I may increase it slowly to around 10 minutes.  Trying to strengthen up more of my muscles hoping it burns more calories.   Also, on really good days I make sure to do 10,000 steps and complete all the rings on my apple watch.      

Photo by cottonbro on Pexels.com

Healthier diet

For the most part I have only been watching calories and not so much what I eat.  Now I’m trying to eat better diet foods and have switched things up.  Trying to avoid sandwiches and bread and eat more meat and vegetables.  A few mornings a week I substitute a special K protein snack bar for breakfast, instead of the usual English muffin.  This saves me at least 10 calories and seems healthy.  The protein bar is delicious and has 160 calories with 15 grams of carbs, 9 grams of fat, and 8 grams of protein.  Also has some calcium, iron, and potassium.  The muffin with butter substitute is at least 170 calories(some brands have more) with 23 grams of carbs, 6 grams of fat, and 4 grams of protein.  It’s also higher in sodium but does have some calcium and iron.

 I’ve also been substituting parts of protein bars instead of my usual rice krispies treat snack.  So half of a special K protein bar is 80 calories and 7.5 grams of carbs plus 4 grams of protein vs a rice krispies treat having 90 calories and 17 grams of carbs.  For drinks I am mostly just having flavored 0 calorie green iced tea, vitamin water, or just regular water in the evenings.   

Special K Chocolate Peanut Pecan Protein Snack Bars, 7.38 oz(Pack of 8) – Amazon

Photo by Ella Olsson on Pexels.com

Hopefully these changes get me to where I want to be.  Still hoping to lose about 20 additional pounds this year.  Will report back later.

If we’re not meant to have midnight snacks, why is there a light in the fridge?

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