jhanleybrown Member

My point to OP is that the bike can make a difference. I'm not sure what it weighs exactly but my road bike is Ti with carbon fork, carbon cranks etc. Its all in probably 12ish lbs??? (I don't know, I know its light enough..) I have a beach cruiser (with chopper handlebars) that is probably over 40 lbs... But a nice road…

Yes. First cycling. Trying to lose 20 lbs and am getting close to halfway.

Toast with half an avocado. Its lowish but maybe higher than some other ideas. But the avocado having a lot if (healthy) fat makes you feel fuller than most other options.

90 min Matt Wilpers (Peloton) power zone endurance ride on a spin bike. So looking forward to veging on coach and watching some football.

Most are high and/or give you gross instead of net calories.

Indoor cycling. 15 min WU. 20 min zone 3, 5 min rest, 15 min zone 3, 5 min cool down. 2nd interval was hard (I was supposed to do 2 x 20 min). :blush: Oh well. Good days and bad days.

Respect. That's pretty good wattage. To original poster and per others best estimate is 3.6 x ave watts = one hour.

Frame can make a huge difference. Tire pressure can make a huge difference. Elevation gain will obviously drop ave speed pretty quickly. And a nice bike will also make a huge difference (my road bike frame weighs < 7 lbs for examole).

Kind of hate but also kind of love: Hard bike intervals.

Just a heads up: a lot of calorie estimators over estimate running cals. The most accurate I've found is 0.63 x weight per mile. But Apple watch, dreadmills, MFP and many others will either give you gross cals or their algorithm is too generous (sometimes by as much as 50%). So if you eat back that # you can actually gain.

A lot of up and down with a downward trend. I go for a longer bike ride on the weekend and I seem to get a nice dip 2 days after a longer ride then random up and down (with a downward trend) rest of week.

In order for me to lose weight, I have to cut alcohol pretty much completely. It's not just alcohol cals...I just lose food discipline after one drink. I'm getting close to halfway (almost lost 10 of 20 lbs that I need to lose). So my mantra is less healthy than average: "If I don't eat *that* the sooner I can have a…

This is obvious: The lighter scale is always correct. :)

Hi, I exercise a lot and also eat back calories. Most exercise trackers over estimate calorie burn (including and in fact especially MFP). So if you are a runner best formula for calorie burn is .6 x weight per mile run. Cycling is .36 x Ave watts per hour of cycling. I was really good about tracking everything (very…

If exercise is a factor in your deficit, MFP exercise calories in my experience are a lot higher than actually burn. I needed to lose 20 lbs (now 15...woot woot) and was incorporating additional exercise and going nowhere. I was accurately recording cals in...I researched my main forms of exercise and found MFP to be…

Alcohol. And not just the alcohol Cal's. If I have one drink....then I will delete an entire day's worth of cal restriction with every bad snack in the cupboard. One drink is all it takes. So, when I'm sincerely trying to lose weight I have to cut alcohol entirely. (Although I can maintain weight with alcohol in diet.) On…

Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats: https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus

I did one day of time based IF (so did not change calorie goals but stopped eating from 3 pm to 7 am). Probably coincidence but busted through weigh in plateau for first time in two weeks this week???? Also feel like it's helping me with subsequent dinner portion control. ("If I can fast at night, I can get by not over…

Based in what I've read .3 x body weight (lbs) x miles is most accurate. MFP is high. I used MFP for a while and ate back their estimate... that didn't work well.

I did a ton of research on this and also think the .3 x body weight (lb) x miles for walking and .63 x body weight x miles for running is considered most accurate. Careful with treadmill estimates (usually gross Cals) and MFP estimates (also very high). This does not take into account incline though. I got burned for a…

Through a professional development group I'm part of I sat through a lecture by a researcher on brain health and aging. W/o going into detail exercise does about 5 different really good things for your brain. He also had done research on who continues to exercise as you age. He classified people into four groups: 1) ex…

Be careful about just low calorie. A lot of low cal stuff will leave you hungry. An avocado will cost you 220 calories. But if I eat a whole avocado, I feel like I just ate half a pizza. Healthy fats are caloric but super filling. So just consider that.

This was interesting: https://www.johnshopkinshealthreview.com/issues/spring-summer-2016/articles/are-there-any-proven-benefits-to-fasting They argue that vs straight calorie deficit it seems to help remove brain plaque (possible cause of dementia and Alzheimer's) and promote synapse regeneration. I'm going to do the 8…

I also have a question on this. I'm going to try IM. Have not in the past. My "IM" will be a low bar. Basically I'm going to allow my daily calorie goal but then no eating after 3 pm until the next morning. Is this silly since net calories are the same? I've read that it actually does accelerate weight loss and I do have a…

I vote weight (lbs) x .3 x miles. I don't think it's conservative unless you have hills.

I would also caution that the calorie estimates for walking in MFP are high. I researched this independently and the best estimate I found was body weight (lbs) x .30 = per mile net calorie burn. This is for mostly flat surface. At my walking pace MFP will credit me 55% more than that. So I manually adjust it down.

Yes. This is my point except I haven't found the errors cancel out. I've just found MFP food database to be good to excellent and have "rebuilt" most of my common food items and found them pretty darn close. And I assume base activity level of very sedentary. And I do eat back 100% of exercise "credit". But calorie…

I don't know....every exercise I do then research...its coming out 30%+ high. I'm not a weight lifter and not really interested in that...but biking, running, swimming, walking, yoga (I'm a former rower and new sculling again bit haven't looked that one up...)... *all* at least 30% high on calorie output. For all you MFP…

I agree for short duration, its not material. But if you are getting a deficit more through exercise rather than gross calorie reduction...it adds up fast. In the past, I mostly ran and biked. And I know accurate ways to estimate calories for those. But as Ive added other activities, I'd go back to using app estimates and…

This seems like laibility management from a MFP PR guy. The estimates do *not* seem to be based on averages. They are consistently very high.