capperboy Member

I found this a very useful tool http://home.everestkc.net/mbales/

you will soon have the satisfaction of knowing that you overcame an addiction and are now master of your own body.

There really is no difference between weight loss mode and maintenance mode. Both have to be managed with the same tools the only difference is the amount of calories one can consume at a given exercise level.

We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle

Yes it's harder, when I was younger to loose those extra kilos I just upped the exercise. Now I have count calories as well. Don't let age stop you doing anything sometimes takes longer but just as enjoyable.

Benin well below the UK average.

When you feel good about yourself.

Use body fat %

I quit over 20 years ago. Didn't worry about the diet in the first few years used exercise to maintain my weight. Snacking is preferable to smoking.

In maintenance mode 2400 calories per day.

how to post on mfp http://www.myfitnesspal.com/topics/show/603418-how-to-add-photos-to-message-boards

Hi Ruth, keep at it. In the 90's I was very fit, then work got in the way. Took me about 2 years but have clawed most of it back now. Suffered in year one with over confidence then took myself back to basics and built a firm base, became more realistic with my expectations of myself.

Me to, exercise beer is just calories

2009 today

cycling is my major form of exercise apart from some jogging. Since January 1 i have cycled 5548 miles average speed of 14.13 mph. During this time I have lost 24 lbs in maintenance mode now.

5' 10" 160 lbs actually at ideal weight

I have found that MFP works for me. When I was in the weight loss phase my MFP setting was 1200 calories, depending on hunger I ate back all or part of my exercise calories. Now I am on maintenance I set MFP to active and no longer log exercise. I log all food and eat to the MFP designated target. So far so good.

If it's going to be it's up to me.

Porridge 400 cals followed by at least 2 hours on the bike

Apart from reducing portion sizes, cheese and butter.

First stopping smoking gave me a sense of empowerment which flowed into other aspects of my life. I haven't smoked for over twenty years now. After a few unsuccessful attempts I had to break the nexus between smoking and activities that I associated with smoking. For me this was alcohol. I didn't drink for over 10 years…

Height 5' 10" weight 154 lbs Settings in MFP maintain, very active Calories per day 2420 maintained this weight since February 2012.

Maintaining since February 2300 cals per day. Male 158 lbs 1 hr walking 2 hrs cycling (moderate) 6 days per week. 1 day per week cycling > 100 miles

Continental manufacture a good touring tyre. They are also easy to fit on the rims. http://www.conti-tyres.co.uk/conticycle/ti%20contact.shtml

Yes I don't race I participate. That way I am a winner.

http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you

Congratulation, you will feel empowered now for the rest of your life.

I set MFP to maintain with activities set to very active this gives me 2420 calories per day. Like everybody else I had doubts about this number in an attempt to verify the number I downloaded http://home.everestkc.net/mbales/ kindly provided by heybales. This returned the following numbers: Mifflin 2385 Katch-McArdle 2659…

On a 49 km bike ride average speed 24 kmph Garmin shows 935 calories burnt this to me appears reasonable. MFP shows 1168 for two hours the setting I use is moderate 12-14 mph both these figures are pretty much within reason.

As above always have two pair of shoes on the go. When I break in a new pair I wear them around the house for a week or so then gradually increase the distance I run in them.