How Cycling Can Sabotage Your Weight Loss (And The Fix)
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- čas přidán 26. 08. 2024
- Todays guest is Nutritionist Uri Carlson and during this chat we aim to answer one fundamental question, how cyclists can lose weight without sacrificing muscle and power. We'll explore the essentials of weight loss, nutrition strategies, and the timing of nutrient intake. Expect insights on protein's role, hydration, and managing calorie deficits without impacting recovery. We'll also tackle training nutrition, mental strategies for sustainable dieting, and adjustments for peak performance.
If you would like to reach out to Uriell you can contact her through her Instagram page - / uri_carlson
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I use my Fitbit to track calorie output and weigh myself twice a day. I'm not anxious, just a data nerd. The results are excellent. I cut 1000 calories per day; i lose two pounds per week. As long as I fuel during exercise, i don't feel tired and I've even gained FTP on the bike. Been working for months now! I don't avoid anything other than extra food. The key is accurately tracking both in and out 😊
Thank you sooooo much for posting the video, it is PACKED with very useful info! . I sincerely appreciate the great questions for the serious laymen cyclist and EASY to follow answers! I've started to change my diet and can already feel a difference in my recovery. 😁👏👍
People love contradicting “calories in, calories out” because they don’t want to admit they’re eating too much. Morbidly obese people and obese people will almost always say they’re barely eating enough calories to survive. In reality they’re pounding calories. Same with cyclists. When a truly objective overweight person first counts calories and does it accurately they virtually always find out they’re eating too much. Then, if they REALLY count and cut calories they will lose weight regardless of exercise. The most compelling issue is not calories, it’s about how to get enough protein and resistance training so that WHEN you lose weight you don’t lose lean muscle mass. Then again, speaking as someone who’s coached endurance athletes for over 4 decades, this whole issue is an emotional cyclone 🌀 filled with all manner of self-deception, snake oil salesmen, and fads. In truth, and sadly, the number of people who can accurately, honestly control calories to lose weight gradually without compromising muscle mass, and keep it off, is exceedingly small. Unicorns. 🦄
And there are more fatsos out there than ever too fooling themselves about not eating too much like they have most of their lives. I don't know what you mean by the "accurately" part exactly. Perhaps that means simply knowing surely if you're in reality lessening the calories. Frankly I think this all boils down to ballparking it, not being a neurotic nit about weighing food or adding calories. It seems to me that most people have the ability to know, if only from general life experience, what has to be cut back on, or what there is in front of them that's keeping the weight on. For all the science or technical nutrition talk, I see all this as less science and more just a matter of simple horse sense. Like humm, I wonder if that massive piece of pie and dollop of ice creme is something I should forgo for a while?
Calories in, Calories out, is absolutely true. However you do find cases where someone *should* have a higher resting metabolic rate than they actually do when tested via an actual expired gas test. I’ve personally seen it vary by over 500 calories. The priority with that type of person should be establishing normal metabolic speed/function, and then shedding weight via realistic deficit. Simply advising “eat less and work out more” to that person will at best result in underperformance, and more likely result in total burn out.
C in c out is complete rubbish. Many studies have proven it. Worth keeping up with these.
Everyone who is active, eats whatever they want, has a normal appetite and has a natural genetic predisposition to be thin will always push the idea that you need to eat more to perform. I feel like I can happily eat myself to the point of discomfort at each meal if I don't force myself not to. I feel like I have to adopt a eating disorder mentality just to maintain my body weight let along loose weight. Got any advice?
Regarding time stamp 1:38: It is a fact of nature, that burned calories have to come from somewhere. Humans don't somehow gain weight without putting calories into the system. Humans don't have an intake "sweet spot" for maximal calorie deficit at say intake 1500kcal per day compared to 500kcal per day, i.e. the lower the intake, the greater the daily calories come from body fat. If the goal is fat mass loss, then burn the calories from body fat, not from calorie intake. She is flat out wrong, and should not be harming the population by confusing the situation with her feelings that are not supported by facts.
Cycling can not sabotage your weight loss. Caloric intake absolutely does sabotage your weight loss. Fewer calories in=less weight gain or more weight loss, that is always true. More calories in equals more weight gain, or less weight loss, that is always true.
Caloric restriction can dampen your power output on the bike, so if winning race is important, don't cut carbs during training leading up to the race. For weight loss: keep fat intake as low as possible, protein intake about 60-100g per day, carbohydrates to fuel the glycogen stores when they are empty (from 0-100% might take about 500g/day for 2 days after maximal intensity workout).
17:26 "Have enough calories to support your metabolism" That is not a thing. 19:45 she said it again.
20:33 "Not sustainable"-this drives me crazy. Wt loss by definition is not sustainable (if you keep doing it you will eventually die of starvation)... One should cut weight quickly, then go sustainable, and keep the wt the same.
You will feel hungry a lot while you are losing weight. That is normal, and goes hand in hand with it. I would not recommend adding fat (butter) to your food as it goes right to your fat mass.
Many studies have shown that calories vs exercise does not equate. Maybe you should look at them before commenting online. Not only that one calorie from one food is not the same as a calorie from another food because of how individuals metabolise particular foods. It’s not as simple as calories in calories out.
Probably the best cycling nutrition advice / video I’ve ever seen. Thank you. It’s so refreshing to hear such unbiased real world advice from a nutritionist who clearly knows her stuff. Thanks for your generous advice Uri.
…The biggest take away for me as a 55 year old cyclist trying to lose 10kg, but failing despite riding 200+km / 10 -12 hrs per week, is that your body hoards carbs as fat when it is in carb deficit! Fuelling properly and consistently with a balanced diet throughout the day / week, is clearly much more important than any form of fasting or going deep on calorie restrictions. More carbs before during and after bigger training sessions, less at other times, but never none, is the big message I’ve heard loud and clear. Cheers, I’ve subscribed to your channel.
Very interesting what Uri says about eating very frequently each day, that fasting doesn’t do wonders for most people she advises, and that any food that you would crave during a race effort will be good enough to get the needed carbs in.
Great episode. I agree with her perspective on fueling.
The only time you'll have appetite suppression after a ride is if you've matched the calorie expenditure with what you ate before and during the ride. No need to force more down if you're not hungry.
Even as I age (68), my metabolism post exercise is highly revved up, especially after something like a tough CrossFit or rowing workout. You can't cheat your body. Better you fuel properly before and after, and not obsess about a few extra pounds. Fascinating discussion. Thanks so much, Anthony.
This really helped to change my perspective on fueling. Great episode.
The most "normal" BMI I had was after a stretch of intense intermittent fasting, caloric reduction and regular daily exercise. But I struggle to keep the weight off because my appetite and metabolism suck ass, and when I eat "normally" my body balloons.
That was an excellent discussion on a topic I struggle with!
Of course you need the calories to fuel your ride and to support recovery. You can fuel an endurance ride with mostly body fat keeping carbs low and on the other hand high intensity rides you need more carbs. Also during recovery eat more protein especially after a very long or very intense day. Body builders have bulk phases and trim phases. I think cyclists should do the same. It is extremely difficult if not downright impossible to lose weight and at the same time maintain or even increase power. Separate the two goals and concentrate on one at a time.
Absolutely correct 👍
Excellent video answered addresses a lot of my questions!
I find it easy to lose weight running, difficult when cycling. I have a completely unscientific theory with no basis in physiology or physics that jiggling the body fat by running helps prime it for removal. Only way to prove it would be to switch from road cycling to MTB for all my cycling training-not prepared to go there just yet.
Hahaha the jiggle your fat method. I like it.
@@pierrex3226 Haha yeah I remember seeing videos of fatties with those machines with a band around their wastes jiggling the fat out of them!
A wholistic look at nutrition by Ms. Carlson. Excellent session. Thank you!
Given what Uri said about the typical high intensity workouts followed by a largely sedentary day for many amateurs it would have been good if she had talked about the benefits of supplementing exercise through low (light jog or hour Z1 on the bike) or very low intensity (eg 1 hour walk) workouts during the day to keep the metabolism up - ie is that better than having your body’s metabolism having to deal with exercise highs followed by extreme lows?
I was getting at that in a different way on my comment.
Doesn't this also suggest that part of the extra weight problem is based on too much imbalance with the exercise and the days you take it? Maybe too much of a tendency to be a couch potato 4-5 days a week with good rides and exercise on the other days? For myself, I gained weight starting about 13 years ago really based more than anything on losing my routine of running. Dog walks, occasional hikes, and calisthenics were not cutting it for weight maintenance or fitness. When I plugged in cycling, that took off ten pounds immediately, but then I maintained too high even after that. Ultimately it was the road bike, longer rides, daily cycling, and minor alterations with the diet that fixed me up, down to under my 17-24 year old weight.
always struggled with this one :) thanks Roadman !
Great episode. I made all the faults they said. Too less and always have hunger feeling
My experience in maintaining an optimum weight: intermittent fasting plays a part - it eventually becomes a normal lifestyle without even trying.
Another podcast beauty, Anthony. Thx!
Glad you got some value Peter
Intermittent fasting has changed my training and lifestyle... no need to be eating breakfast, lunch dinner, and snacks everyday...😊
Good job mate, like the nutritionalists I’ve paid for they are too generic and same here until you started getting specific and framing the discussion around the 4hr ride.
great podcast!
Uri is amazing
It may not be as simple as what she described ie, cutting calories equating to weight loss, but yeah that's going to be part of the picture. What I found for myself was that thinking about and cutting down (Like cutting way back on some things, or cutting out pizza temporarily.) on the starch specifically, while eating pretty much the same otherwise, combined with greatly upped cycling since last summer, equated to sheading pounds in the context of fitness on the bike and general fitness. I'm positive it was a little less for overall calories too, I just wasn't counting. I'm talking about quite a chunk that is from 185 (plus six lbs. at 71", from the edge of BMI normal) pounds to 160 lbs. when I ceased restricting. So 25 pounds lost in nine months and that wasn't starting from being a fatso, just a little overweight and semi-fit from regular exercise including cycling less than now.
that was very useful! thanx
My son and I burst out laughing when you said head out on weekend training ride around 10am! 😂 The Saturday or Sunday 3-4 hour training ride should be well over by 10am. As a typical club cyclist here in Australia, it would be rare to head out after 6am for the weekend ride. Up around 5am, 30 minutes to get sone oats or toast in and be on the road by 5:30am for the club ride or training. That’s winter of course. In summer should be up no later than 4:30am
The problem with that is sleep is critical for recovery so are you really going to go to sleep at 8:30 like a baby?
@@ChuckHatt yes sleep is important but recovery comes after the ride however to be ready you have to be in bed several nights a week by 9 or 9:30pm at latest as no club cyclist or group ride starts after 6am. Week day rides meeting point is around 5;30am for most group rides in Australia so I leave home at 5am on my bike. It’s never been any different. Sometimes we might have a lazy start on a Sunday. Like tomorrow we have a 4hr ride to the Gold Coast and we’re starting late at 6:30am. In mid summer where I live sunrise is 4:45am and winter 6:30am. In summer it’s too freakin hot to ride after 9am and you have to get into shade so long weekend rides have to be done early. I know people who start at 4am. You’ve then got the rest of the day to recover, rest and live life.
I’ve just come from the local Crit track and the first race started at 7am and that’s to allow those racing time to ride there from home and register, pin on a number and be ready to race at 7am
I do like that in Europe that things are done later as I can get out and enjoy the world with quiet streets while all the lazy people are still in bed
@@shred3005 Oh, because of the heat. I live in the Northern US, most of our weekday group rides start at 6 pm and most weekend group rides start 7-9 AM.
I personally like to sleep in until 8 AM. Not because I'm lazy, but because I like to go to bed at midnight and I feel better when I get 8 hours of sleep.
Here in Scotland, it might be just about warm enough not to cause frostbite by 10am.
Tweak our calorie input depending upon calorie output - sounds a lot like what type one diabetics have to learn to do…
I’m on the bike at 5a most days. For longer weekend rides I’ll make overnight oats and throw that down the hatch as soon as I wake up.
Greatest news ever!
I was equally thrilled 😁
2 to 2.5 hours beforehand means 3am for us in most case's 😢
how to mix cycling with few nights of drinking and still maintain/lose some of your weight?
IMHO not possible
Very good podcast although I'm not trying to lose weight I'm trying to gain weight but I'm on the move physical job for ten hours a day plus on the bike and core on top of that so really can't put in enough, and at 61yrs old I don't think it will change I just try and maintain.
Liquid calories if you can't eat more. That's why America is obese. Liquid calories add up really, really fast. Some actors bulking up for a role also said they would make shakes out of meals because they had to take in calories but couldn't eat them.
Nutritionist says: "Chocolate pop tarts? I love it." C'mon. Please.
Basically they need q weight class/handicap system in pro cycling to prevent unhealthy body type.
No offense- but toxic advise.
Cutting healthy whole food carbs for endurance athletes is bad advise.
Glucose derived ATP
Does she have a 400 watt ftp? ??
Anthony is so funny. He’s really stuck on the 1-2g protein / kg per day, and breaking down diet into a simple formula to be extrapolated to all people whereas his guest keeps stating that it’s quite individual and non-formulaic for xyz reasons. It’s an interesting dance that they are doing.
I’d like to see a conversation re: complimentary proteins…i.e. combining foods that make a complete branch chain amino acid…e.g. combing beans and rice
Love Uri!!!
Love you more 😊
@@markdeane8385 😘
It's best to go into a calorie/carb deficit when NOT doing anything above zone 2 (70% MHR). The problem is you'll feel great and you'll be flying! Then when it comes to periods of harder training and racing you'll think you can still get away with lower calories/carbs, and you can, for a couple of weeks! Then BOOM, time to refeed! But due to the stress of racing and lower calories you'll balloon up like a puffer fish! At least for me anyway! I've come to the conclusion that you can either ride and be healthy, or you can race and be a tiny bit faster but unhealthy!
one size does not fit all when it comes to nutrition. find out what works for you and stick with it .
I lost count of all the contradictory things that she said
In summary: just eat normally and chill out about it
can you live a ‚sedentary lifestyle‘ when you are on the bike for 12 hours a week? wow. Guess only cyclists can say that and I need to rethink my new habits…
Tricky because the higher your metabolism it takes a toll on your body so you have a shorter lifespan ( I think 😅)
Treblinka disagree
What a load of bolloxs
First, yay….
This is nonsense! Explain why when people do not eat they lose weight.....Dont believe it then try not eating for 24 hours.....weigh yourself. Look at concentration camp photos from the past. If you are not losing weight then you are eating too much compared to your individual caloric burn rate. It is that SIMPLE! Track your calories....if you are not losing weight then lower your calorie goals. She even said one needs to consider tweaking their calories based on your movement schedules. It is that simple. SMH
Trouble losing weight. Eat nut butter??? Worst advice ever 😅