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Tuesday, June 2, 2009
Losing weight and cycling
I always have questions about nutrition and its relationship with cycling, so I have asked friend and nutrition counselor Amy Bluntzer Hawkins to write an occasional series for Road Rash. For more information about Amy, visit her website.
Many people jump on the exercise bandwagon in order to lose weight and then are disappointed by limited results or frustrated by how hard they have to “work” to lose a few pounds. Although it seems that burning more calories on the bike or at the gym should pay off with a leaner body, that is not always the case.
On her website, Nancy Clark, MS, RD, co-author of The Cyclist’s Food Guide, discusses some of the mistakes that are made around exercise to lose weight. First is the myth that exercise decreases your appetite. While exercise that raises your body temperature may lessen hunger temporarily, most people will get hungrier later. Exercise that chills your body can make your hungrier (ever been ravenous after a swim at Barton Springs?).
Another pitfall is overcompensation. An example of this is when, after a long, tough ride, you reward yourself with a huge, calorie-laden lunch and then don’t move off the couch for the rest of the day. The increased calories and decreased activity may have just cancelled out any fat-burning benefit of the ride.
A final mistake is looking at exercise as punishment for being overweight. When you do that, you forget that you should be having fun out there, and as Nancy points out, “The E in exercise is for enjoyment.”
So, if you do want to exercise and lose weight, what should you do? A good place to start is to be mindful of everything you are putting into your body. No matter what type diet you follow, weight loss results when calories burned exceed calories consumed. Recording what you eat in a journal can make you more accountable. Detail-oriented folks may find an online calorie counter helpful. I use Nutrihand with my clients, but there are lots of options out there.
Try to avoid eating in front of the TV or computer. Before you take a bite, stop and think, “is this what my body needs?” Then slow down and savor your food. Keep portions small and wait at least 20 minutes before deciding to go back for seconds.
When grocery shopping, cut down on processed food and choose more real whole grains, fruits, and vegetables, the stuff our bodies were designed to eat. Include lean protein and high fiber foods at all meals to increase the feeling of fullness and reduce sugar cravings.
Avoid sugar and calorie-laden beverages and choose water most often. Save the sports drinks for rides over 1 hour in length.
If this all seems overwhelming, then a visit with a registered dietitian may help to get you started on a plan that meets your individual needs.
- Amy Bluntzer Hawkins, RD, LD
