Is riding a stationary bike 3 times a week

cookieinbk82

And walking 3-6 miles a day good enough to lose 10 pounds. Is eating 2100 calories a day too much to reach my goal?

cookieinbk82

I'm 5 foot 5 and weigh 183 pounds.

brianpperkins

Caloric deficit produces weight loss.

Elise4270

Its really hard to predict. It sounds doable If you are using a food scale. Guessing on portions can set you up for failure/frustration.

I'd reccomend trying this for at least 2 weeks and see how the scale moves. If it is slow, drop 100-200 calories / day and do it again for 2 weeks. Try this until you find you lose at an acceptable rate with out being hungry all the time. Don't dramatically adjust your calories. Give your body time to adjust.

Dont forget Eat clean, drink your water. Good luck!

Just my 2¢..

Codilee87

I'd recommend incorporating some resistance training as well but otherwise it sounds pretty good, as long as you aren't expecting instant results. 2 months would probably be a good timeline.

TimothyFish

The exercise is good, but you are eating at right about maintenance. You need to cut your calories.

SergeantSausage

Not likely.

meritage4

there is truth is in the saying that 80% of weight loss is food related and 10 % is exercise

What does MFP give you for daily calories?

kcjchang

Depends on your intensity. I built up to 4-5 rides a week & walking weekdays while eating around 2000-2200 and losing about a pound a week. I burn around 800-1200 (18-30 miles at ~200 watts avg) per ride and 300-400 per walk (2.3 miles at 4.3 mph). Recent cold weather has cut back my activities and I have not lost any weight since mid December but I'm slowly cranking it back up. It's all about creating a calorie deficit and it's hard to do so by pure exercising unless you're willing to put in the work. I DON'T use MFP numbers for calories count. They are on the high side.

cookieinbk82

TimothyFish wrote: »

The exercise is good, but you are eating at right about maintenance. You need to cut your calories.

Do you think I should cut down to 1700 calories?

cookieinbk82

kcjchang wrote: »

Depends on your intensity. I built up to 4-5 rides a week & walking weekdays while eating around 2000-2200 and losing about a pound a week. I burn around 800-1200 (18-30 miles at ~200 watts avg) per ride and 300-400 per walk (2.3 miles at 4.3 mph). Recent cold weather has cut back my activities and I have not lost any weight since mid December but I'm slowly cranking it back up. It's all about creating a calorie deficit and it's hard to do so by pure exercising unless you're willing to put in the work. I DON'T use MFP numbers for calories count. They are on the high side.

I use a heart rate monitor during the stationary bike excercise. The monitor says that I burned 527 calories. I don't use the monitor when I walk. But it takes me 45 minutes to walk 2.7 miles. What do you use to count your calories if you don't use MFP? Thank you for the advice.

cookieinbk82

meritage4 wrote: »

there is truth is in the saying that 80% of weight loss is food related and 10 % is exercise

What does MFP give you for daily calories?

MFP gives me 2200 calories a day. I have the settings on losing .5 pounds a week.

TimothyFish

cookieinbk82 wrote: »

TimothyFish wrote: »

The exercise is good, but you are eating at right about maintenance. You need to cut your calories.

Do you think I should cut down to 1700 calories?

I would suggest cutting down to below 1500 calories. But if, after a couple of weeks, you find that you are losing more quickly than you would like, you can increase it.

kcjchang

I use IpBike for cycling and it's virtual power (VP) calculations for power produced, either set to Kurt Kinetic Road Machine (KK) or just the VP mode, to get my calories. If my ride is flat and with no wind I use KK, but if I'm hitting hills or if it's windy, I switch to it's generic VP mode. On my trainer, it's on KK. Before logging, I use Golden Cheetah to review and correct spikes in the power output. (Correction is based on my current Functional Threshold Power tested indoors using my KK and mostly I lower the peak power calculated. Also, on VP mode it misses/do not record about 5-10% of the readings so I'm on the lower end of the spectrum.) Note, You'll need Ant+/BLE sensors (speed & cadence). It's not as accurate as a real power meter (they are too pricy for now). For walking, I use Endomondo.

Depending on your heart rate monitor, it may be ok. HR only does one thing and one thing only, it measures the heart rate. Everything else extracted is an approximate. Power meter measures power produced to do the work. It's still subject to errors as one's efficiency is a guess (18-25%, I set mine at 22%) unless tested in a lab. However, it is far more closer to the truth than a HR will ever get. KK power curve is set lower than one would derive on flat/calm conditions outdoors so I'm ok with the error. See http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472.

kcjchang

Oh, whatever you use keep it consistent. Also, if you are not using other measurements other than the scale, do so; weight fluctuate to much. (If tracking daily, try using the 7 day moving average value instead; I started using the 7 week moving average as I am getting close to my goal.) I measure my neck and waist from time to time. Make slight adjustments as need if you don't see results. 2-3 weeks are good for males but females need a slightly longer evaluation period due to the menstrual cycle.

Exercising your way to weight loss is not the most efficient means but I'm doing it to satisfy another purpose - finishing a century this year and not getting dropped on every club ride. Good luck.