Achieving Your Cycling Goals by Achieving Your Target Weight David Cole dlcole@nc.rr.com January 12, 2015

Why is this funny? It speaks to the complex relationship we have with food, which can be both emotionally and physiologically dysfunctional. Now, What do you do if you have a dysfunctional relationship? One might attend counseling, so as to better understand yourself better understand where you want to be better understand what you want out of relationship Better understand how to proceed It’s that end game – that “where you want to be, and how to get there” – that I want to talk about tonight. I’ll be focusing on your target weight, but you’ll also have to consider your own personal relationship with food.

This presentation should… Help you identify your ideal, target weight Help you become more aware of the diet choices you make Equip you to make diet exchanges to lose weight while not depriving yourself Give you practical tips that can help you take control of your own weight and fitness destiny

RESOURCES RoadBikeRider.com Bicycling.com Various online sites Consumer Reports Fat Chance Full Catastrophe Living My own personal experience

Nine Assertions We live in a toxic food environment Different calories are different! The body is a complex system and seeks equilibrium Your current diet and exercise regimen is perfectly suited to your current weight It is difficult to lose weight by exercise alone Most diets are deprivation diets, and you can only deprive yourself for so long Good food makes you feel good; bad food makes you feel bad Crowding out bad food with good food can make you healthier without making you hungry Goals are important - to say “No” to something, you need to be saying a bigger “Yes” to something else (~Steven Covey)

A few key points from Fat Chance Consumption of sugar and refined carbs triggers increased release of insulin Insulin regulates how resulting glucose is processed: used for energy (when insulin levels are low) saved as fat (when insulin levels are high) Fat cells release leptin which triggers reduction in insulin Two states: “Not hungry, burn energy Hungry, store energy But, high insulin levels over time can block leptin signal, yielding "brain starvation" Such leptin resistance leaves insulin levels unchecked, thus increasing appetite and reducing activity, resulting in weight gain and energy loss Moreover, stress can trigger increases in cortisol and insulin, with similar results We live in a toxic environment processed and fast foods are predominantly sugar and refined carbs daily life is increasingly more stressful Therefore, to become more healthy (and perhaps lose weight) Eat foods that maintain the insulin/leptin balance Manage chronic stress It’s hard to summarize an entire book on one slide, but… It’s critical that you understand what sugar and refined cards can do to your system… And understand that for the obese, they are as much a victim as a perpetrator In the end, the book reinforces (with scientific rigor) the message that we should be avoiding processed foods and eating nutritious foods Transition: we talked about the endgame – the “where you want to be.” Let’s explore that further…

X ? X The extremes Focus on target weight and health How you feel and how you perform will be its own reward Improved appearance just an extra benefit Transition: So, if you want to focus on your target weight, how do determine what that is?

What is your ideal cycling weight? Men 106 pounds for first 5 feet of height 6 pounds for each additional inch 5’10” man’s target: ~166 pounds Women 100 pounds for first 5 feet of height 5 pounds for each additional inch 5’6” woman’s target: ~130 pounds Then Adjust +/- 10% based on wrist size

Or, set target as % body fat Measure your current body fat percentage Lifetime Fitness happy to help Calculate lean body mass Current weight minus pounds of body fat Set goal for body fat Men: 10 to 25% Women: 18 to 30 % Calculate your resulting target weight

InBody measurements at LifeTime Free 14-day passes available! See David after the meeting

RBR’s 12 weight loss strategies Be patient, lose weight gradually Eat a nutrient-dense but low-energy-dense diet Eat carbohydrates that are primarily low glycemic Eat well before, during, and after rides, but resume a calorie-deficient diet the rest of the time Don’t pig-out after a ride

RBR’s 12 weight loss strategies… Eat smaller meals more frequently Don’t eat after 7:00 pm Use cycling to help burn more calories Pick up the pace on your rides Ride more often Keep a food diary* Build some muscle to preserve lean mass and increase metabolism Keeping a food diary: hard to do, but worthwhile even if only for a couple weeks Critical to understanding your caloric input, and where it might be adjusted Also gives insight into your relationship with food Transition: If you want to keep a food diary, there are some tools that can help…

also, SparkPeople.com and app Apps that can help Lose It! MyFitnessPal Transition: let me share with you what’s worked for me… also, SparkPeople.com and app

What worked for me – diet Snacked on fruit, nuts, and yogurt Avoided sugar, bad fat, and fried potatoes (except for Tyler’s garlic fries – too awesome!) Replaced soft drinks* with iced tea Used water or diluted Gatorade on short rides Carried Fig Newtons as snacks Took my lunch to work w/ homemade bread Enjoyed chocolate and peanut butter in modest amounts Enjoyed good beer and good bourbon in modest amounts Even though diet soft drinks have few if any calories, it appears the artificial sweeteners fool the body with the same glycemic response.

What worked for me – exercise Commuted to work 1-2 times per week Hard rides on Wednesday nights Long rides on weekend Kayaked on many weekends Core strength workout 2-3 times per week

Observations – core strength Stability ball workout very effective Only 30 minutes Significantly tightens abdominal muscles Makes you feel lean and tight Can feel extra gut strength on the bike Better enables detecting fullness

Observations – mindful eating Learned to recognize being truly hungry versus just wanting to eat If truly hungry, I ate If not, hot tea helped, or small snack Conditioned myself that being slightly hungry at night was desired state Savored* calorie-worthy foods Savoring food… The first meditation exercise in Full Catastrophe Living is eating a raisin very, slowly, very deliberately, and with all senses most reported that it was the best raisin they’ve ever tasted Breaking habits can be very hard. Breaking routines can be helpful, such as eating deserts using your non-dominant hand. See: http://www.npr.org/blogs/health/2015/01/05/371894919/what-heroin-addiction-tells-us-about-changing-bad-habits

Levels of diet Holiday/ Vacation Aware Gluttonous Unaware Deliberate Dieting Fasting

Recommendations Lose It! Find staples that you enjoy and that meet your nutrition goals Be very wary of sugar, bad fat, and refined carbs Keep a food diary, at least for a while, to make you aware of what you eat Use social media and smartphone apps to your advantage

Recommendations… Enjoy good food*, and feel better for doing so For exercise, find a variety of things you enjoy doing, and do them Develop core strength Use services of coach or nutritionist if you’re stuck Set a goal that challenges yourself, and use that for motivation “Enjoying good food” means changing your relationship with food so that it serves you, and helps you get to where you want to be

Questions?

Thank You!

Eat not to Dulness. Drink not to Elevation. - from Benjamin Franklin’s Autobiography, one of thirteen moral virtues The thirteen moral virtues listed by Benjamin Franklin in his Autobiography: 1. Temperance. Eat not to Dulness. Drink not to Elevation. 2. Silence. Speak not but what may benefit others or yourself. Avoid trifling Conversation. 3. Order. Let all your Things have their Places. Let each Part of your Business have its Time. 4. Resolution. Resolve to perform what you ought. Perform without fail what you resolve. 5. Frugality. Make no Expense but to do good to others or yourself: i.e. Waste nothing. 6. Industry. Lose no Time. Be always employ'd in something useful. Cut off all unnecessary Actions. 7. Sincerity. Use no hurtful Deceit. Think innocently and justly; and, if you speak, speak accordingly. 8. Justice. Wrong none, by doing Injuries or omitting the Benefits that are your Duty. 9. Moderation. Avoid Extreams. Forbear resenting Injuries so much as you think they deserve. 10. Cleanliness. Tolerate no Uncleanness in Body, Cloaths or Habitation. 11. Tranquillity. Be not disturbed at Trifles, or at Accidents common or unavoidable. 12. Chastity. Rarely use Venery but for Health or Offspring; Never to Dulness, Weakness, or the Injury of your own or another's Peace or Reputation. 13. Humility. Imitate Jesus and Socrates. Also... The Morning Question, What Good shall I do this Day? The Evening Question, What Good have I done to day?

10 extra pounds equates to 2-3 extra minutes climbing Bynum Ridge Every extra pound you carry above your ideal weight makes you 15 to 20 seconds slower for each mile of a climb. - Bicycling Magazine 10 extra pounds equates to 2-3 extra minutes climbing Bynum Ridge