Put on 3 stone in two years help!

starxym123

Hi i'm starting to make some good changes to my diet and have taken up cycling. I have started to use this app to log calories. I really want to make this a sucess. Basically i have upped protein and lowered carbs significantly. Is this the best approach? I know before i was eating far too much carbs and had gained weight from alcohol too. So im 5ft 10 and currently eating 1630 caloried per day. Im not eating back calories from cycling but im not excercise a huge amount either 40 mins per day or so. Does this sound like a good way to start? I was before eating carbs late at night which appears to be a big nono so now im having vegetables and chicken/meat for dinner and thats it. Thanks

middlehaitch

What you eat isn't as important as how much you eat.
That being said eating about .85g protein per lbs of LBM, or your ideal body weight will help in muscle retention.

Eat what you like to eat to begin with, then slowly refine your food so you are getting good overall nutrition.

Eat at a time that pleases you. If icecream at midnight fits into your calories, go for it. There is no correct meal timing.

Eat to your calorie goal and eat at least a portion of your exercise calories.

Depending on the accuracy of your calorie burn estimation 50-75% is a good start. Adjust so you are losing to your weekly goal after 4-6 weeks of monitoring.

MFP is set up to eat back your exercise calories, your deficit is built into your base calories.
It is good to get into the habit of eating them back....
If you can't or don't want to exercise your deficit and weekly loss will still happen eating your base calories.

When you get closer to goal and don't have the excess fat to burn you will need those calories so you don't burn out.

Your performance in everyday activity can drop to fuel your exercise and that can mean a drop in the basic calories you need.

Cheers, h.