hi all

i was looking for advice to drop a few kilos. I was originally 95Kg before triathlon i've been stable at 66kg for a year now but i cant seem to get rid of my love handles. I was looking for info on how to get a bit leaner and lower my body fat percentage.
thanks

low fat diet. cut out all red meat. Go to chicken and fish instead. Lots of fruits and vegetables........work out more?

work out more................This is gonna be harsh! thanks for the diet tips

Add a morning workout before you eat. It teaches your body how to more effectively use energy you have stored, while also using that energy, rather than digging into whatever you're put into your system that day.

I too am trying to lose the last 5lbs and it is hard but over the last 2-3weeks I have lost about 2-3 lbs. Approx. 1lb/week. I haven't been focusing too much on it, but find that the last bit is determined by basically eating more throughout the day and less in the eve. Here are some tips I have collected over time that may help. Apart from long slow distance rides that require little food intake,

1) increase the frequency of small meals, slightly increase breakfast calories, and drink more water.

2) stop eating after dinner. Drink more calories during key workouts.

3) eat less refined carbs and focus on pure natural simple carbs.

5) more breakfast calories

6) more small meals (nibble all day, just to take the pangs away)

7) no or little refined starch

8) restricted (or just stop) evening snacks

10) increase hydration to fill stomach (water)

11) increase calories during key training sessions that need it

It’s hard to grasp the concept but “more calories / with smarter timing / coupled with increased hydration / resulting in lower weight�. Why? The body stops protecting itself from starvation and dehydration. Easily digested foods like juices, potatoes, fish, chicken, eggs, oatmeal, salads, etc. are good also. Less complex calories; choose simple, fast broken down (digeatible) ones.

Good luck!

Don't forgot to stop eating 3 donuts when they're around! BBB.

I lost 80 lbs 19 years ago and have done 13 iron distance races since dropping the weight. My body fat is always 12.5 to 13 percent yet I have all this excess skin that hangs on around my back and middle. Surgery to remove the skin is not high on my priority list. Good job on getting rid of that small person that you used to carry with you. Be proud of your fitness.

Don't forgot to stop eating 3 donuts when they're around! BBB.

hehehehe. Told ya I haven't been REALLY focusing on "the plan" :D My baaaad.

Nothing is more true than the small meals plan...
I have dropped down my body fat percentage from 24...to 20...
Six small meals during the day...being my biggest, my breakfast....in this way, the body´s metabolism goes faster...and you avoid the need to store fat, because your body is always fueled with carbs to function....
Two sessions of trainning a day...also makes a big difference...