[Battery]

Hi everyone,
Not sure if anyone followed an old thread but I was pursuing weight loss while outdoor riding. Over the last couple years, I realized why my efforts didn't work out.

GOAL - Go from 290 lbs to 200 lbs (no time limit)

1. Poor diet - I rode 70-80 mile trips on my gravel bike and burned around 5,000 calories. In a single week, I burned upwards near 8-10k calories from distance riding. I used to pedal around 120 miles a week. My diet was terrible and I admit that was the reason why I didn't lose weight despite my calorie burn!
2. Stress - Mentally, I was in a challenging place over the last couple years and my anxiety problems were really bad! Stress most likely inhibited my weight loss journey.
3. Lack of direction - I didn't have a specific plan when it came to diet and exercise. I figured if I rode a lot, the weight would just fall off. Well that doesn't work for me seeing I'm in my 40s now.
4. Pain and more pain - being a permanent and totally disabled military veteran is challenging at times. I have chronic pain syndrome and a bunch of other issues. I let this pain get the best of me especially after distance rides. Pushing 120 miles per week was too much for my body to handle but I did it anyways because I'm stubborn.

Here is what I've changed to make this program work for 2022:

• Intermittent Fasting - I started IF about 14 days ago and lost 3 pounds so far. My goal is to lose 1 pound a week. If my app is correct and I stay on track, I could go from 290 to 200 by summer. This program is a game changer for me and will be my focus for 2022!
• Better exercise routine - I bought a Peloton back in June 2021 and cranked out nearly 600 miles before the year ended. I ride my Peloton 2-3 days as week and focus mostly on power zone training.
• Fight Camp - I just started Fight Camp in December and it's a great total body workout program. I love physical combat exercise so boxing was a no brainer for me. I work really hard in this program but I don't go overboard. I always tell myself that I'm not training for the world heavyweight title so I can dial it down.

Here are a couple additional changes I've made to my life since my original post:

• Bought an ebike - I finally caved in and got past my stubbornness! I bought a 2021 Specialized Turbo Levo for my weekend rides. I haven't been on an outdoor bike in a year and I will probably stick with an ebike from here on out due to my health problems. My ebike motivates me to get outside.
• Ride dirt bikes/ADV bikes - I picked up an old 03 KTM 450 EXC and a 2020 Triumph Scrambler XE. I really missed riding my motorcycles! My mountain biking experience is a good cross skill for dirt bikes. My weight loss will help me ride my motorcycles much better on the dirt!

I'm looking forward to actually breaking my weight cycle and actually lose some pounds!

 

[Preston67]

I face a similar issue when losing weight - you can't out exercise your diet.
You can only burn so many calories before you burn out.

 

[toadmeister]

You sound like my parallel universe twin. I’ve experienced all the same issues and follies!

Where do you live? Would love to ride with you and share stories. I’m in Iowa. Message me.


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[Tall BMX'r]

As Preston says, the weight loss needs to come from your diet. I workout all the time and have for most of my life. In my early 50's I went from 235 lbs to 250+ lbs with same workout routine. Your metabolism changes as you age, and you don't burn the calories like you did when you were younger. Till then, I never had to diet. I also sit more while at work these days.
My doctor told me my sugar was a little high, but not that high. I started looking into the amount of sugar in my diet. It's easy to read labels and buy low or no sugar products. I decided to try to cut as much sugar as I could. I was amazed at how addictive sugar is. I drink ice tea and coffee with no sweetener. I drink juice, but not a lot. I eat two pieces of fruit a day. My dessert is Lily's brand chocolate bars sweetened with Stevia.
No donuts, cookies, cake, ice cream, yogurt, soda, or sweet drinks. Peanut butter with low sugar and bread with low sugar. But, I eat steaks, cheeseburgers, pizza, and French fries. It doesn't affect my weight. The first two weeks were hard. Withdrawals and temptation, but I did it. It was easier after that. I lost 10 pounds a month, and leveled out at 220 lbs. I've been drinking a few more beers a week lately, so I hover between 223 and 228. It's been three years now. If I take a bit of a donut, it tastes like I just stuck a heaping tablespoon of sugar into my mouth. It is just way to much to even want.
I feel better, my knees don't hurt when I stand for a long time and I sleep better. I didn't read about a no sugar diet, I was more worried about becoming diabetic as a friend of mine did. I just cut sugar, and a side effect was weight loss. Good luck, and keep riding what ever makes you ride.

 

[Sparticus]

I face a similar issue when losing weight - you can't out exercise your diet.
You can only burn so many calories before you burn out.

⬆⬆⬆ this, so much.
90 lbs in a few months is pretty ambitious.
I lost 20# in 3 months during spring '21 and I can tell you I wouldn't want to lose weight any faster than that.
For me, so long as I saw progress, even if it was gradual, I stayed invested & committed. That said, there's no question that my weight loss advances were diet related.
I've always ridden bikes a lot. When I was young, I think maybe I could exercise weight off. It seemed like it anyway.
If I ever could, not anymore. Exercise makes me hungry. I have to control that hunger. I have to eat the right things in the right amounts.
Good luck, Battery.
=sParty

 

[Shark]

So, are you eating better?

You need to write down everything you eat, keep track of calories.

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[mrpizza]

I dropped 45 lbs last year. I cut out beer and soda, no sweet tea. If i needed something carbonated I would have a carbonated water. Portion control was my biggest change, had to get off the see-food diet.

 

[tick_magnet]

I applaud you for your efforts. That is really awesome how much you are working at this. Just one question - you listed diet as no. 1 but in the changes you listed, the only thing related to diet is intermittent fasting. Did you change anything else about your diet?

 

[Battery]

So, are you eating better?

You need to write down everything you eat, keep track of calories.

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@tick_magnet

I am eating better thanks to my wife. She's in Weight Watchers which means I am too. She makes a lot of zero point dinners which also benefits me as well. I do keep track of everything I eat in my Simple app but I'm not counting calories. Intermittent fasting does not require calorie counting. With Simple, you can eat whatever you want but the app will notice trends and identify them for you so you can make better choices. The app does a great job jumping in, identify your trends, and give you a slideshow PowerPoint how to handle it. The app also gives me a wealth of information related to the benefits of fasting.

I've seriously cut back on sugars and bread which was most likely part of the reason why my first diet didn't work so well. I also drink over 100 oz of water a day too.

Currently I'm on a 16:8 fasting program which is 16 hours of fasting and 8 hours of eating. I have so much more energy now. It's crazy! I don't even drink coffee or drink an energy drink during the day time any more. I actually eat more oatmeal w/ fruit in the morning now as a brunch when my fasting window ends.

 

[Shark]

Congrats!

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[kevine1785]

First off congratulations!.. I had a similar journey starting in Jan of 2020. I went from 245 to 185 and feel fantastic! I started with IF with a 17hr daily fast (7pm - noon). As far as eating.. I wouldnt focus on calories, I would really focus on limiting certain ingredients... Sugar, red meat and alcohol were flagged ingredients for me. This doesnt mean cutting it out, it meant being more conscience about not overindulging. I found that shortly I was "eating for the bike".. as in I was tracking my rides and times on Strava and noticed that if I ate healthy the day before (beans, fish, greens) I got better results the next ride.

Overall the key to successful weight loss is:
Having a plan
Having Support
Having Fun with it
NOT beating yourself up when you slip up

Congrats to a good start to your 2022!!!

 

[Battery]

First off congratulations!.. I had a similar journey starting in Jan of 2020. I went from 245 to 185 and feel fantastic! I started with IF with a 17hr daily fast (7pm - noon). As far as eating.. I wouldnt focus on calories, I would really focus on limiting certain ingredients... Sugar, red meat and alcohol were flagged ingredients for me. This doesnt mean cutting it out, it meant being more conscience about not overindulging. I found that shortly I was "eating for the bike".. as in I was tracking my rides and times on Strava and noticed that if I ate healthy the day before (beans, fish, greens) I got better results the next ride.

Overall the key to successful weight loss is:
Having a plan
Having Support
Having Fun with it
NOT beating yourself up when you slip up

Congrats to a good start to your 2022!!!

I definitely agree! I sometimes cut myself some slack on the weekends depending on our plans. I was part of the Simple FB group and left after a week. People were asking so many questions and it got old. I joined the group for moral support but geez, people ask the same question repeatedly!

"Can I add this to my water?"
"Does xxx have calories?"
"I'm not losing weight and I weigh myself every day."

Ugh it got old quick! Some of the users flipped out that they were not losing weight. No thanks!

 

[Tall BMX'r]

I definitely agree! I sometimes cut myself some slack on the weekends depending on our plans. I was part of the Simple FB group and left after a week. People were asking so many questions and it got old. I joined the group for moral support but geez, people ask the same question repeatedly!

"Can I add this to my water?"
"Does xxx have calories?"
"I'm not losing weight and I weigh myself every day."

Ugh it got old quick! Some of the users flipped out that they were not losing weight. No thanks!

Give us an update in three or four months

 

[SteveJewels]

3 years ago I decided I was over being fat. 5' 10", 218 lbs.

I started gradually, eating salads for lunch and dinner, reducing portions and eliminating specific items one at a time.

I measure or weigh pretty much everything.

No simple carbs, avoid sugar as much as possible. Read labels and understand what they say. Example, someone mentioned Lily's chocolate. It has Erythritol in it which is a sugar alcohol. It is not "Sugar" but it is a sugar. I cut out cheese, croutons, went from 8 slices of bread per day (made from sprouts, not flower), to 4.

December of 2020 I started walking and averaged 4 to 6 miles, 6 days a week until September of this year when I dragged out the MTB and trainer. Now I get about 2 miles a day walking while I am at work and 30 minutes at an average of 16 MPH on the bike, two rides a day on days that I don't work.

I use stevia instead of sugar and NO calories after dinner, 0!

In September I weighed 146 lbs, a loss of 72 pounds. Went from size 40 jeans to 32's. I have gained about 5 pounds since I started riding, I assume muscle and glycogen as I did not increase calorie intake but significantly increased calorie burn.

My one splurge is a banana for dessert after dinner and after lunch on days I don't work.

I was doing some calorie calculations the other day. If you consume just 10 extra calories a day you will gain a pound a year.

 

[masonmoa]

A few years ago, after recovering from injury/surgery, I dropped from 343 down to 277, so 66lbs over a few months. Mostly came from change of diet. Went nearly full keto or Atkins or whatever you want to call it for the first month, which included zero booze, and dropped first 20lbs that way.

At 6'5" tall, my goal weight up til recently has been 265, what I weighed when I was 25, but now I now think I should get down to 250 if I want to keep up my lifestyle. Lean and mean.

Problem is I've been stuck around 280-285 for like 4 years. I still work out regularly, minimal drinking, diet is still good, high protein, no dairy or real carbs except low sugar fruits like berries except for dinner when I eat whatever I want. I'm thinking maybe full carnivore for a month to shock the hell out of system, but tbd. I heard the sh1ts are pretty bad tho...

 

[Battery]

I weighed in the other day and surprisingly I was down 3 pounds for the entire week. Over 21 days, I've managed to lose 5 pounds so far. I still feel pretty good with all the fasting as well. I took a 20 min FTP test on my Peloton and I increased by 9 watts (180 to 189). I know FTP scoring is mostly for road bikers and what not but I do Peloton endurance rides a couple days a week. My test wiped me out pretty hard so I ended up taking the rest of the week off until my body feels better. I was holding Zone 4 as my pace and sped to Zone 5 every couple of mins.

Can't wait to get outside and pedal this weekend!

 

[longtallsally]

Keep it up! So how tall are you?

I ask because you need to be a little cognizant of just how much you lose when it comes to riding the RFS or Brit bike (I’m on a 500EXC and 990 Adventure R). If you lose too much, you may lose some of the power (brute force and ignorance) that can help you in tricky single track, or even picking the big bike up.

I’ve been blessed and never watched what I eat for my entire life. My parents made me into an athlete, and I never really got away from it. My wife was concerned quite a number of years ago when I worked for a start up and spent absurd hours at the office and not exercising. I was doing energy drinks and pop tarts and the full monty of horrible foods. She put me on 2% milk, sugar free energy drinks, and cut out some other stuff. I promptly lost 20 lbs.

What we learned later was that mountain biking is the ONLY thing that will shed what little fat I’ve ever had. At my largest (when I was a bouncer) I was at 260 and somewhere around 5% body fat (I‘m 6’7”). But that was also 3 hours a day, 5 days a week of hard core weight training and a decent bit of mountain biking.

Career and kids have kept me from training as much as I’d like and I stayed around 230-240, but with I think around 20% body fat in the last 5 or so years. But the wake up call on strength was during a BDR trip on the 990, when I binned it and I couldn’t pick the bike up by myself. Never in my life had I not been able to pick up my own motorcycle (except right after back surgery one year). I could even bunny hop my wife’s WR250R! This was not acceptable, and thus why I think weight training is so important to help with a little girth to help move stuff.

I just turned 50 and got back on the bike heavily with what we expect as our last move. At the end of the season, I was begging for 220. HOWEVER- and this is the point of my initial statement- although my cardio got to be off the chart, my STRENGTH was pathetic. Even my leg strength was really lame. Now that it’s winter and my cardio is on rollers in the house, I feel way better due to doing a good bit of weights now- and last year after doing weight type stuff all winter, my power for climbs on the bicycle was infinitely better. I also was way more confident in sliding the 990 around when I wanted to act like an idiot.

My point will all this is the cliche of balance out everything. Diet is key. You know what is bad and what is OK. Sugar is fine- just not too much. Red meat is great for energy- just don’t have a ribeye every night. Real milk is very good for you (I’m the smallest of my brothers and we went through 9 gallons of farm milk a week growing up)- but don’t do it in the volume I just mentioned. Carbs are great for helping process all the protein you should be taking in. Anything processed or synthetic is horrible.

I make my own lunches for work and every day is:

• 2 pieces of fruit
• string cheese stick
• granola bar
• spinach salad with a bunch of veggies
• Greek yogurt
• protein shake
• some entree with meat (leftovers usually), or a PB&J and another sandwich

This is not a perfect lunch, but I’m also not trying to get to 5% BF. I have more than enough energy to ride, train, work, etc.

Lastly, get enough good sleep and figure out how to do it.

You will kill this. Seek support when you need it like here, and power through days you don’t feel like training. Getting a smart watch (I’m a Garmin nut) to gather some metrics can help motivate as well.

 

[Aquilon]

Stress - Mentally, I was in a challenging place over the last couple years and my anxiety problems were really bad! Stress most likely inhibited my weight loss journey.

So what did you do to address this part?

 

[Battery]

So what did you do to address this part?

VA got me back on anti-anxiety medication. I have an anxiety disorder which needs to be treated by medication. I got off the meds when I left Active Duty and thought I'd be fine without them. Yeah that wasn't working. After some experimentation, the VA and myself found the right anti-anxiety medication that works for me.

 

[Brules]

My suggestion would be to cut carbs and sugars to near 0. That plus IF and activity - you’ll shed pounds easily. I’m down over 50lbs doing the same thing and still going. Carbs and sugars generate cravings. So if you can get rid of them you’ll have an easier time. Good luck, sounds like you’re on the right track.