Is what I have been eating out of.
Went out to Outback with the Son and family to find out that I could eat most of the salad and took the steak and potato home....was just too full
Is really weird for me....I used to be able to eat a bag of Cheetos (medium) at a sitting...now it takes a week. Just keep up the exercise, make it a habit to exercise every day....I still walk, as I wait for my new bike, for an hour or so with the dog and do about 4 miles a day.....my calorie counter says I am only burning a few hundred calories but I feel a heck of a lot better.
As for the rides and refueling. First you have to decide what your goal is. There is a definite relationship between HR and fat burning. If you're goal is to lose weight you need to ride long and not so hard. My doctor told me to ride/run/walk fast at least 1/2 an hour at a time. According to him, at the 60-70% HR, it takes about 25mins for your body to stop burning the sugar in the blood stream and start converting fat. An hour's ride is actually about 1/2 hour of fat burning...it is slow but sure. If you are working on fitness (70-80%) then you will need to maintain the energy level as your blood sugar will deplete and your body will need the recharge...muscles will tone but you won't lose a lot of weight. My doc told me to ride medium and steady to lose weight and throw in a few sprints to build tone...that will be my new goal when my new bike arrives on Friday.
My wife read this and reminded me that I left a few things out. One important one is how you drink with your meals. My doc also told me to drink all the water that I want to but to stop drinking about an hour before I eat. Not to drink during the meal and to wait about an hour after you eat to drink again. The idea is that the water will thin out the food that you are eating and will cause the stomach to empty faster, causing you to be hungry quicker. If you are shrinking your stomach, then you need to change your drinking habits. I used to drink several glasses of iced tea during my meal, I now take a sip or two of water if the food is very dry. I have to force myself to drink during the day as a glass of water will fill me up.
Hope this all makes sense. I am not a doctor, but was a pretty fat guy that is trying to stop being a Clydesdale....LOL