keep up the good work for your training
To accelerate weight loss, it may be tempting to completely cut out pre- and post-workout nutrition. The problem with this approach is that you'll lose more muscle than you would in a less extreme calorie deficit. Reducing fuel for cycling also reduces the quality of your training due to reduced muscle glycogen stores. And if that wasn't enough, you're also more likely to experience disrupted sleep, irritability, and decreased motivation. Losing weight is not a sprint. You should still eat before a training ride, especially if you're riding hard. Aim for a deficit of about 500 kcal and focus on consistency instead of trying to rush in with a huge unsustainable deficit.
increase protein intake
The goal is to lose fat and retain as much muscle as possible. Another thing that can help you maintain muscle mass while losing weight is a high protein intake. Aim for 1.5-2 grams of protein per kilogram of body weight per day. If you don't want to count the grams of protein, think of it this way. When you reduce your portion sizes, keep your protein intake the same and only cut back on carbs and fat. Protein also helps you feel full, which makes it easier to stick to your weight-loss diet.
Spread protein throughout the day
Stay tuned on the topic of protein and make sure you're getting the right amount at every meal. Muscle synthesis occurs throughout the day. If you only give your body protein once or twice a day, you're likely to spend a lot of time in a catabolic state, breaking down muscle. Plan your breakfast, lunch, and dinner around protein-rich foods such as eggs, meat, dairy, beans, nuts, and seeds. Also choose high-protein snacks. This is where protein bars and powders can come in handy.
Choose meals that are less energy dense
Another way to reduce your calorie intake is to choose foods that are not very energy dense. High-energy foods are great for fueling your ride or replenishing your glycogen stores after a race. But for weight loss, these foods can easily eat a lot of calories at once. You probably know that candy, cakes, chocolate bars and chips can make losing weight harder. But there are other healthy ingredients that can be very energy dense as well. Be mindful of what you ingest.
- pasta, bread, potatoes
- nuts and seeds
- fatty meat cuts
- fatty cheese
- avocado
- dried fruit
- dark chocolate
To reduce the overall energy density of a meal, try including large amounts of the following foods. They are high in fiber and water and low in calories.
- green leafy vegetables
- fresh fruits and vegetables
- beans
- whole grains
- lean protein
Don't Forget Liquid Calories
One of the most overlooked aspects of a diet is liquid calories. It's easy to get so focused on your food that you forget about all the energy you're getting from your fluids. The good news is this can be your secret weapon. If you enjoy soda, fruit juice, sweetened coffee with cream, or other energy-packed beverages, you can easily lower your calorie intake by simply replacing these beverages with unsweetened options. Unfortunately, alcohol also falls into this category. That one might be harder to reduce, but give it a try and let the results be your motivation.
