Giving yourself strategic incentives (a new jersey or gloves, for example, rather than, say, cake) for healthy behavior prevents backsliding.
Note: These formulas and plans are not a substitute for medical advice. Consult with a physician before embarking on any weight-loss program.
The GO FASTER Foods, Spelled Out
No matter what you decide is your ideal cycling weight, the GO FASTER eating plan will help you reduce and maintain your weight. The program is based on 2,000 to 2,200 calories a day—an amount that, when combined with a metabolism-boosting riding regimen, will yield steady weight loss for most active cyclists. You'll dig into 500-calorie breakfasts, lunches, and dinners while stoking your engine between meals with energizing 250-calorie snacks.
What's more, it's designed to let you mix and match your meals and snacks so you'll never be tempted to cheat. For the complete meal plan, check out Bicycling's Go Faster Eating Plan. There you'll find a Go Faster recipe guide, preride and on-bike nutrition advice, and all of your food options, plus an entire week of meals arranged in a calendar format to get you started.
• G Greek yogurt (provides protein for muscle repair; calcium for fat-burning)
• O Oatmeal and other fiber-rich whole grains (deliver long-lasting muscle fuel)
• F Fresh fruits, including apples, oranges, bananas, and berries (loaded with antioxidants for muscle function and repair)
• A Almonds and other nuts (offer healthy fat for energy and immunity)
• S Spinach, carrots, broccoli, beans, and other fresh vegetables (provide vitamins and minerals for optimum muscle health)
• T Turkey, chicken, salmon, tofu, eggs, and other lean protein (help you feel full for longer)
• E Electrolyte drinks (essential for hydration during workouts)
• R Raisins, dates, and other dried fruits (packed with antioxidants and fiber)