What do you do when you weigh yourself and see a number you don't like?
Many cyclists want to improve their weight and improve their power to weight ratio - in fact it’s the number one reason why cyclist at all levels amateur and elite want to work with me as a sports dietitian.
BUT
If you step on the scale and weigh yourself, what do you do when you see a number on the scale that you don’t like?
Maybe the number went up.
Maybe the number went down.
Maybe nothing changed at all.
What do you do in that moment?
What thoughts run through your head?
Do you continue make smart food choices?
Or do you use it as evidence to punish and restrict or binge because your diet isn’t working?
Even if weight loss is your ultimate goal, you need other measures to monitor progress and change in body composition. This is because weight lost just doesn’t happen on a linear scale (although we wish it did).
Interestingly, many of my clients report that they can physically feel changes in their body one to two weeks before they see any movement on the scale when we start working together to optimise the way they fuel their training and lifestyle.
Many things can be changing - even if the scale doesn’t reflect it
Your weight could be exactly the same, but you lost fat and gained muscle - which would look and feel different physically even if the scale said ‘nothing has changed’.
That doesn't mean give up!
Often it means you need more time, or more tweaks and adjustments in order to see progress.
I regularly remind my clients to expect plateaus in their weight loss journey.
It also helps to anticipate these plateaus and have a plan of how you will keep yourself on track and keep making smart food choices during those up and down moments that are likely to happen at some point.
Because weight loss isn’t linear and sometimes the scale stays the same (or even goes up).
When you have other progress measures in place, and work on your mindset around your fuelling strategy, you are less likely to sabotage your progress and end up with lasting results.
Cycling nutrition doesn't need to be hard to lose weight.
My cycling nutrition framework is a 4 step process to adapt what you eat around your training to fuel peak performance and optimise body composition no matter where you are.
Whether you are in full training mode, on holidays or taking a break from riding, adapting what you eat to your training is key.
It all starts with fuelling your rides…
Let me show you how.
Gemma
Fuel your cycling with confidence
Learn how to fuel before, during and after cycling with the Cycling Nutrition Framework for optimal body weight, recovery and performance.