Last Updated on April 10, 2021 by FAB Jim The Cyclist
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.
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
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?
Reblogged this on Ned Hamson's Second Line View of the News and commented:
good going!!!
I tried My Fitness Pal years ago and again this year. After time it just becomes so tedious and without much progress I gave it up. I do still measure most things although now I’m trying to eyeball it or like go with a handful say if nuts. I never lost weight bicycling though I probably gained some muscle. It just makes me hungry So eat to ride and ride to eat, as they say.
As we get older we do have to worry about muscle loss so that’s great you’re doing it other exercise. I walk and do yoga daily but I should be doing swimming and weightlifting, I’m just too tired.
A big part of my message is you can be fit and still be overweight and you should not let that stop you from trying to do more. After all, 2/3 of Americans are overweight or obese. And you cannot do much about your genetics plus the food industry is insidious and how it tricks people into getting addicted to their food products.
But good job on your weight loss.
Thanks. The app tends to make me not eat just cause I don’t want to enter the food. Ha
dat noemt men dus het nuttige aan het aangename koppelen
Cycling is a very good form of exercise and a way to stay in shape by riding regularly and eating healthier.
Come to South Florida and you ride al day for 12 months a year in comfortable weather. Happy New Year.