Weight Management
John Hughes
- As a local pro told me it's simple, "ride more, eat less." It does come down to calories in / calories out.
- No particular food type is good or bad in terms of weight management; remember the guy who lost large amounts eating at Subway every day?
- What counts is control. I have a friend who practices push-aways. He pushes himself away from the table before seconds.
- Dieting doesn't work, because it feels like a sacrifice. Once I lose XX lbs I can go back to eating what I like.
- Permanently changing to a more healthy lifestyle does work: reducing calories by not more than 20% of you daily requirement and increasing activities.
- When I was in China Prof. Weimo Zhu from U. IL made a convincing case that increasing obesity is a result of increasing use of labor-saving devices: less manual labor, getting a ride to school instead of walking/cycling, using a power mower, a dishwasher, an elevator, etc. Easy for all of us to make some small changes here.
- Eating unprocessed grains, fruits and vegetables is important because they contain more vitamins and minerals.
- We don't need a lot of protein. Think of protein as a condiment. At dinner it should be about the size of a deck of cards and carbs should cover your plate.
- Look for every opportunity to cut back on fats. By low- or non-fat whenever possible.
- Don't get carried away by all the rules. After our ride today my friend and I had pizza and beer!
- A great resource for good nutrition and weight management is the USDA's http://www.choosemyplate.gov/
--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
Erik Nilsson
people change over time. As for me, eating low-fiber carbs leaves me
satisfied approximately never. I bet if I was locked in a room full of
semolina, I could double my weight in six months without really
trying.
There's good evidence that our gut bacteria have a big impact on how
much and what we want to eat. So "we" aren't even the whole story: the
friends we carry with us are important. Maybe somebody will figure out
how to put that information to practical use soon.
Where are all these kids with type-2 diabetes coming from? Nobody
really knows, but they drink a lot of soda pop and they don't move
around much, and they're huge. There are a bunch of kids in my son's
school who can't run the length of a city block.
And I think dieting gets a bad rap. We're designed to handle periodic
food shortage, harvest seasons, fish runs, and so on. Dieting off
weight and putting it back on isn't so bad, compared to putting it on
and then putting it on. Doing anything forever is hard. That's like
saying "I'm going to be at peak strength and endurance forever." Never
happens. Your body can't and won't do it. Why should weight be
different? Dieting is mass training.
But of course activity is good, and any extended period of sloth is
dangerous. I loose weight when I'm happy. I'm happy when I'm busy.
When I'm bored and unhappy, I start rummaging around the house for
something to put in my mouth and chew on.
I try to avoid deep fried food. Fryer oil oxidizes, and oxidized oil
is probably really, really bad for you.
The number one thing that makes me eat above caloric need? Naproxen.
Upsets my stomach in a way much like hunger. Sinus drainage from
allergies seems to do that somewhat too, but I also have generalized
inflammation when my allergies are acting up, and that may screw up my
appetite/metabolism too.
Chicken eggs are my favorite food. Protein and delicious, nutritious
cholesterol. Mmm. I like to keep my cholesterol intake from getting
too low. My blood LDL-C is fine, BTW, that's not surprising, because
dietary cholesterol intake and blood cholesterol aren't so clearly
particularly related.
Any way, I've been skinny, and I've been thick. I dropped 50 pounds a
few years ago. Nothing special. Stopped eating a big breakfast when I
wasn't really hungry. Mostly, I cut carbs way back and left everything
else pretty much the same. Didn't miss 'em. At first, carboloading was
fun, but any more, it's just one more thing I have to do before an
event.
On Nov 30, 4:31 pm, John Hughes <coachjohnhug...@gmail.com> wrote:
> This time of year many of us are concerned about managing our weight during
> the off-season, especially the holidays. We did a lot of research for the
> chapter in nutrition in *Distance Cycling*, which covers day to day
> nutrition, weight management and nutrition during rides. A few observations:
>
> - As a local pro told me it's simple, "ride more, eat less." It does
> come down to calories in / calories out.
> - No particular food type is good or bad in terms of weight management;
> remember the guy who lost large amounts eating at Subway every day?
> - What counts is control. I have a friend who practices push-aways. He
> pushes himself away from the table before seconds.
> - Dieting doesn't work, because it feels like a sacrifice. Once I lose
> XX lbs I can go back to eating what I like.
> - Permanently changing to a more healthy lifestyle does work: reducing
> calories by not more than 20% of you daily requirement and increasing
> activities.
> - When I was in China Prof. Weimo Zhu from U. IL made a convincing case
> that increasing obesity is a result of increasing use of labor-saving
> devices: less manual labor, getting a ride to school instead of
> walking/cycling, using a power mower, a dishwasher, an elevator, etc. Easy
> for all of us to make some small changes here.
> - Eating unprocessed grains, fruits and vegetables is important because
> they contain more vitamins and minerals.
> - We don't need a lot of protein. Think of protein as a condiment. At
> dinner it should be about the size of a deck of cards and carbs should
> cover your plate.
> - Look for every opportunity to cut back on fats. By low- or non-fat
> whenever possible.
> - Don't get carried away by all the rules. After our ride today my
> friend and I had pizza and beer!
> - A great resource for good nutrition and weight management is the
> USDA'shttp://www.choosemyplate.gov/
>
> Yours for a healthy *and happy* life!
> --
> Cheers,
> John Hugheswww.coach-hughes.com
Old5ten
This time of year many of us are concerned about managing our weight during the off-season, especially the holidays. We did a lot of research for the chapter in nutrition in Distance Cycling, which covers day to day nutrition, weight management and nutrition during rides. A few observations:
- No particular food type is good or bad in terms of weight management; remember the guy who lost large amounts eating at Subway every day?
- When I was in China Prof. Weimo Zhu from U. IL made a convincing case that increasing obesity is a result of increasing use of labor-saving devices: less manual labor, getting a ride to school instead of walking/cycling, using a power mower, a dishwasher, an elevator, etc. Easy for all of us to make some small changes here.
- We don't need a lot of protein. Think of protein as a condiment. At dinner it should be about the size of a deck of cards and carbs should cover your plate.
- Look for every opportunity to cut back on fats. By low- or non-fat whenever possible.
- Don't get carried away by all the rules. After our ride today my friend and I had pizza and beer!
- A great resource for good nutrition and weight management is the USDA's http://www.choosemyplate.gov/
elmar
joekr...@comcast.net
Sent with Verizon Mobile Email
---Original Message---
From: "Susan Otcenas" <su...@teamestrogen.com>
Sent: 12/1/2011 9:36 am
To: "randon" <ran...@googlegroups.com>
Subject: FW: [Randon] Weight Management
* We don't need a lot of protein. Think of protein as a condiment. At dinner it should be about the size of a deck of cards and carbs should cover your plate. * Look for every opportunity to cut back on fats. By low- or non-fat whenever possible. I think you may find a lot of disagreement here. Many people find that carbs burn right through them, while protein and fats provide a much greater feeling a satiety and "stick to the ribs" more. Feeling full longer ==> snacking less between meals. As much as I LOVE steel cut oats for breakfast, a couple of eggs scrambled with plenty of veggies leaves me much more satisfied. Choosing low and no fat options can sometimes be a bad idea, unless you are a very diligent label reader. Many low fat and no fat products are stuffed with added sugars or artificial ingredients instead. Ever look at the ingredients in a typical container of lowfat or non-fat yogurt? Rather than "cover my plate" in carbs (which most people will interpret to mean bread, rice, pasta, or other grain-based food), I choose to fill at least half my plate with fresh vegetables. Low calorie, nutrient dense, and filling. Preparing for, riding, or recovering from a workout is a whole different ballgame. My nutrition in that case is much more carb oriented to allow me quick access to calories during a workout & to replenish glycogen stores post-workout. But as far as off-season & holiday weight-management meals go, I don't think that a carb-rich diet is necessary, or even necessarily advisable. Of course, I'm not a dietician, but I do spend a lot of time reading up on this subject, and there's a wide variance in recommendations out there. I guess, in the end, we have to figure out what works best for us as individuals. Susan ________________________________ From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of John Hughes Sent: Wednesday, November 30, 2011 4:31 PM To: randon Subject: [Randon] Weight Management This time of year many of us are concerned about managing our weight during the off-season, especially the holidays. We did a lot of research for the chapter in nutrition in Distance Cycling, which covers day to day nutrition, weight management and nutrition during rides. A few observations: * As a local pro told me it's simple, "ride more, eat less." It does come down to calories in / calories out. * No particular food type is good or bad in terms of weight management; remember the guy who lost large amounts eating at Subway every day? * What counts is control. I have a friend who practices push-aways. He pushes himself away from the table before seconds. * Dieting doesn't work, because it feels like a sacrifice. Once I lose XX lbs I can go back to eating what I like. * Permanently changing to a more healthy lifestyle does work: reducing calories by not more than 20% of you daily requirement and increasing activities. * When I was in China Prof. Weimo Zhu from U. IL made a convincing case that increasing obesity is a result of increasing use of labor-saving devices: less manual labor, getting a ride to school instead of walking/cycling, using a power mower, a dishwasher, an elevator, etc. Easy for all of us to make some small changes here. * Eating unprocessed grains, fruits and vegetables is important because they contain more vitamins and minerals. * We don't need a lot of protein. Think of protein as a condiment. At dinner it should be about the size of a deck of cards and carbs should cover your plate. * Look for every opportunity to cut back on fats. By low- or non-fat whenever possible. * Don't get carried away by all the rules. After our ride today my friend and I had pizza and beer! * A great resource for good nutrition and weight management is the USDA's http://www.choosemyplate.gov/ Yours for a healthy and happy life! -- Cheers, John Hughes www.coach-hughes.com PO Box 18028 Boulder, CO 80308-1028 -- You received this message because you are subscribed to the Google Groups "randon" group. To post to this group, send email to ran...@googlegroups.com. To unsubscribe from this group, send email to randon+un...@googlegroups.com. For more options, visit this group at http://groups.google.com/group/randon?hl=en. -- You received this message because you are subscribed to the Google Groups "randon" group. To post to this group, send email to ran...@googlegroups.com. To unsubscribe from this group, send email to randon+un...@googlegroups.com. For more options, visit this group at http://groups.google.com/group/randon?hl=en.
Scott Allen
Carbs are great for a quick source of energy but I do much better on protein and green leafy fillers. They provide me with that feeling of fullness that I don't get with carbs.
Additionally many people mistake a need for fluid as hunger. I try to give myself some fluids first and wait a short period of time to see if that "head hunger" goes away. If it does than I wasn't really hungry, just thirsty or craving something.
Sent from my iPhone
William D. Volk
What satisfies me is bulk. So lots of veggies. I'm avoiding stuff like white rice and pasta because it really is empty calories.
On events, cliff bars and a concoction I make with almond butter (raw) high fiber bread and bananas.
I will probabily get pelted with cold-cuts for saying this, but "Forks over Knives" is a film you may want to watch. I was 'mainly' vegan up until a few months ago, it pushed me over the edge ... so to speak.
William D. Volk
Jenny
I have found that cyclists who try to "diet" end up compromising their
performance and enjoyment on the bike.
It's tricky to both cut back on calories and maintain a training
program.
What I recommend to clients is:
-- reduce overall daily calories by 10-20% (I find a 20% reduction
very hard to achieve personally...)
--"front-load" your day by eating more at the beginning of the day and
less at the end. Your last meal of the day should be your smallest.
That way you can lose weight (as body fat mostly) at night when you're
sleeping.
--diet when you're NOT on the bike-- i.e. Don't skimp on fuel during
your ride. That is, of course, unless you usually overeat calories
when riding. How do you know you're eating the right amount during
your ride? Everyone is different, but about 150-250 calories OF CARBS
is recommended per hour. The amount of carbs in a typical sports drink
is usually enough for rides under 90 minutes. For longer rides, 0.3 g
car per pound weight is recommended (150 lb man = 50 g carb = 200
calories).
--reduce saturated/trans fats (full fat dairy, cheese, cream, butter,
fried foods), alcohol/beer/wine, and rich desserts. These are
concentrated sources of calories and don't supply you the carbs you
need for glycogen synthesis.
--work on body fat loss during your off-season when you are not
putting such physical demands on your body.
--in addition to riding, consider engaging in regular strength
training program to build/maintain muscle mass
That's my 2-cents...
Jenny
Jenny Hegmann, MS, RD, LDN
Sports Dietitian
The Cyclist's Food Guide: Fueling for the Distance 2nd Edition (c)
2012.
(for inquiries, contact Jenny....@gmail.com)
On Nov 30, 7:31 pm, John Hughes <coachjohnhug...@gmail.com> wrote:
> This time of year many of us are concerned about managing our weight during
> the off-season, especially the holidays. We did a lot of research for the
> chapter in nutrition in *Distance Cycling*, which covers day to day
> nutrition, weight management and nutrition during rides. A few observations:
>
> - As a local pro told me it's simple, "ride more, eat less." It does
> come down to calories in / calories out.
> - No particular food type is good or bad in terms of weight management;
> remember the guy who lost large amounts eating at Subway every day?
> - What counts is control. I have a friend who practices push-aways. He
> pushes himself away from the table before seconds.
> - Dieting doesn't work, because it feels like a sacrifice. Once I lose
> XX lbs I can go back to eating what I like.
> - Permanently changing to a more healthy lifestyle does work: reducing
> calories by not more than 20% of you daily requirement and increasing
> activities.
> - When I was in China Prof. Weimo Zhu from U. IL made a convincing case
> that increasing obesity is a result of increasing use of labor-saving
> devices: less manual labor, getting a ride to school instead of
> walking/cycling, using a power mower, a dishwasher, an elevator, etc. Easy
> for all of us to make some small changes here.
> - Eating unprocessed grains, fruits and vegetables is important because
> they contain more vitamins and minerals.
> - We don't need a lot of protein. Think of protein as a condiment. At
> dinner it should be about the size of a deck of cards and carbs should
> cover your plate.
> - Look for every opportunity to cut back on fats. By low- or non-fat
> whenever possible.
> - Don't get carried away by all the rules. After our ride today my
> friend and I had pizza and beer!
> - A great resource for good nutrition and weight management is the
> USDA'shttp://www.choosemyplate.gov/
>
> Yours for a healthy *and happy* life!
> --
> Cheers,
> John Hugheswww.coach-hughes.com
Lloyd Lemons
Lloyd
Jenny
Jenny
....For longer rides, 0.3 g
car per pound weight PER HOUR is recommended (150 lb man = 50 g carb =
200
calories PER HOUR)....
Jenny
Jenny Hegmann MS RD LDN
banks...@gmail.com
Hamish Moffatt
> FYI, 12 oz lager has as many carbs as a slice of white bread!
Is that all? The liquid lunch should be more popular then.
Hamish
Erik Nilsson
For me, pretty much the opposite of what you said. Back to my theory
that we're all different.
I don't eat anything until close to noon. Maybe five or six almonds
with my black coffee before I head out the door, if I'm particularly
peckish. That way, I engage fat metabolism all morning. Metabolism is
a lot lower when I sleep, but I sleep a lot better on an empty
stomach, so I go about 12 hours with no substantial caloric input.
Might take some getting used to for some folks, but for me I'm happier
that way.
I train hungry to train fat metabolism back up after the winter lull.
Also blows off that winter weight faster. Training hungry at altitude:
not easy, but seems to work. Of course, it totally depends on the
individual and what they're training for. Generalizations are just
that, and often wrong.
I don't eat anything at all for rides of a few hours or less. Why
bother? I won't even empty out my liver for those rides. Worrying
about calorie inputs for a 90 minute ride is just laughable. It's an
hour and a half! For a lot of people, the food you eat halfway through
the ride won't even make it into your bloodstream by the time you're
done.
When I first started during long rando rides, I believed that carbs
were the only fuel I needed. For anything up to maybe 400km, that had
worked fine. I talked to lots of randonneurs who said after a certain
point they craved protein. Well, I found out that, on long enough
rides, I craved protein too. And "crave" is a polite word for the lust
with which I looked upon cafeteria-grade whitefish. Turns out those
who had ridden more and longer knew themselves, and I was more like
them than I knew.
"Carbs" is a pretty meaningless term, if it encompasses high-fructose
corn syrup, white flour, maltodextrin, and brown rice. AFAICT, HFCS is
just a poison, to be minimized. The others all have things they're
good for, and things they're terrible for.
Erik Nilsson
beers? I'll call it a "beer sandwich." Life just keeps getting better.
Jenny
It's true that riding "on empty" after fasting (with low glycogen
stores) can enhance muscle's adaptation to burning more fat and can
reduce the reliance on carbohydrate during exercise. But, there's no
clear evidence (yet) that this strategy results in net body fat loss
or improved performance. Plus, riding with low blood glucose is hard
work and not fun for some people.
What fuel a person's body utilizes during exercise is affected by a
person's fitness level and riding intensity. Greater fitness = more
body fat used during exercise. A fit cyclist is able to use less
glycogen (the limiting factor in exercise) and so is able to ride
longer and at higher intensity than an underfit rider. Thusly, fit
riders may be more easily able to ride "on empty" after fasting than
less fit riders.
Jenny
On Dec 1, 10:52 pm, Erik Nilsson <erik.nilsson.poph...@gmail.com>
wrote:
Erik Nilsson
something "works" doesn't mean it's doing what we think it's doing, or
for the reason we think. And the causal arrow does not always run in
the "obvious" direction.
Not only is riding with low blood glucose hard, it also limits
intensity, so I don't do it all year. Does it make me faster? I think
so, but I don't have the data and it would be hard to gather: the NIH
has had what amounts to an open requisition for years for a way of
accurately measuring fat metabolism; so far, no supplier has stepped
up.
I guess I feel more confident about the things I tried and didn't
work, so I rejected them, usually with at least a good clue as to why
they didn't work.
Fuel with whey didn't work. Well, I'm lactose intolerant, so that's
not a shock. (But I'm learning that, not only is "lactose intolerant"
not binary, it is not constant over time in the same person.)
I used to have a strong urge to pee at the beginning of long rides.
After testing and rejecting several theories, I concluded the most
likely explanation was that the sports drink solution I was drinking
at the beginning of long rides was too strong, and was driving me into
diet-induced hyperglycemia. I'm not sure this is completely-accepted,
but I found some reports that suggest this is still possible in an
individual without diabetes or metabolic syndrome (that would be me).
But if it happens, the body dumps sugars into the bladder to reduce
blood sugar, and then the bladder draws more water to keep the sugar
from precipitating out of the urine. Viola, a very strong urge to pee.
Maybe. Anyway, when I cut the strength of my first bottle in half, the
problem went away, which is consistent with the theory. I never did a
blood sugar test, but I did smell and taste my pee. Pee with full-
strength bottles was inconclusive. Pee with half-strength bottles was
definitely not sugary. (Hardly a double-blind experiment, anyway.)