Sharpening Up: How to Lose Those Last Few Kilos

Whether it’s a matter of performance or aesthetics, if there’s one topic that’s bound to interest all cyclists and triathletes, it’s sharpening up. But is there really a miracle solution? How can you effectively melt fat without touching muscle? How can you lose weight and shed those last few pounds of fat while maintaining full power?

By Jean-François Tatard – Photos: Frédéric Poirier

In cycling jargon, “affûtage” (sharpening up) refers to losing body fat. However, it’s important to distinguish between the definition used by cyclists and that used by runners in the final phase of their preparation. Indeed, the same term refers to two very different concepts depending on the sport. For a runner preparing for a marathon, this word is used to describe a specific training period aimed at peaking. So it has nothing to do with weight.

The basics of sharpening up, and thus, as cyclists understand it, of weight loss, are very simple: your energy expenditure must be greater than your caloric intake. Or, in other words, your caloric intake must be lower than your energy expenditure. This basic postulate means you can play on two factors: sport and diet! Easy! So increase your sport and decrease the size of your plate. But if only it were that simple…Patience and indulgenceIndeed, you shouldn’t reduce your caloric intake just any old way. You need to set a reasonable goal, at the risk of also losing muscle mass. Be indulgent with yourself and patient. Stick to a loss of 1 kg per week! That’s already a great performance. Ultimately, if you were over on the scale, losing 6 or 7 kilos in 1.5 months is already a lot, and has a noticeable impact on your performance.

Obviously, everyone functions with their own basal metabolism and we are not all equal when it comes to food. But that’s life. We deal with our peculiarities. The diet, if we can call it that, will therefore vary from one individual to another. Some will lose weight very quickly at first, while others will take longer to dry out and will have to adapt their diet differently… There is no fixed rule in this area.

The complexity of the method

Carbohydrates, lipids, proteins, saturated fats, monounsaturated fats, slow-release sugars, fast-acting sugars, glycemic index, PRAL index, acid-base balance, biological clock, micro-nutrients, etc. This entire lexical field related to nutrition complicates the roadmap for the most novice. And it’s easy to get lost in this set of components. But I assure you, even the most expert get it wrong. It’s much more sophisticated than it seems. For the simple reason that it’s conceptualized subjectively for each individual. We all react differently from each other. And even we ourselves react differently depending on the context and the moment of our lives.

Nevertheless, I will try to lay out here a few simplified fundamentals that most often seem to work for the vast majority of us…

More protein, but not only

You probably won’t learn much if we tell you that you’ll need to eat plenty of fiber and vegetables and slightly increase your protein intake. All while simultaneously reducing fats and sugars. But when it comes to sugars, for example, it’s already a bit more complicated. You’ll also need to consider the glycemic index of foods. In short, the higher it is, the faster the sugar. And the more you’ll need to limit its consumption. Above all, remember that there’s no miracle diet!

=> SEE ALSO: What is the Glycemic Index

Don’t be charmed by the siren songs or promises of nutrition charlatans.

Don’t be charmed by the siren songs or promises of nutrition charlatans. To lose weight, you need to consult a true nutrition specialist. Following a diet isn’t just about reducing calories. You also need to be careful not to expose yourself to too many deficiencies and create imbalances that will be detrimental to your health. Let’s try to keep it simple and weigh the constraints against the benefits.

To sharpen up sustainably, avoid constraints that are too taxing on morale.

A few tips

Get help! The 3bikes.fr article you are reading will not be enough to explain everything. Be discerning and vigilant. Develop your knowledge, your self-image, and your beliefs. Nevertheless, we can give you a few tips.

Start the day with half a squeezed lemon homogenized in a glass of warm water. It offers a multitude of benefits and will help you get started more quickly for the day.

The false good idea is to skip meals! Don’t skip meals! Especially breakfast. You won’t trick your body that way: if you miss a meal, the next meal will lead to the formation of fats that will be stored.

If you miss a meal, the next one will lead to the formation of fats that will be stored.

Structure your breakfast well. This meal is important. Whole grains, oatmeal, 1 or 2 plain yogurts (avoid milk, which is difficult to digest), 2 fruits, a large handful of oilseeds (almonds, walnuts, hazelnuts), sweeten your tea or coffee with fructose or coconut flower rather than glucose or sucrose, whose glycemic index is too high. We’re talking about sharpening up in the article, so emphasize protein more at this breakfast. 2 slices of ham or turkey or an eighth of a camembert.

Another tip: add 2 snacks in addition to your 3 meals: 1 hour before lunch, eat an apple. It will provide fiber and fill you up. Around 4 or 5 p.m., it’s no longer Club Dorothée, but it’s snack time. Another seasonal fruit, about ten almonds, and a coffee.

For lunch, keep it simple: a small raw vegetable starter or a salad that you’ll make high in protein with canned natural tuna or diced ham or two eggs. For the main course: plenty of vegetables, and starches with as low a GI as possible (al dente pasta, brown rice, sweet potato, semolina, wheat, quinoa) and in reduced quantity (a portion equivalent to 200g of cooked starches or the equivalent of a glass of raw rice). Add a portion of 150 to 200g of lean meat (white meat or poultry), fish (at least twice a week), and red meat as well, contrary to “beliefs.” Of course, not every day, but twice a week, to meet vitamin needs that you won’t find anywhere else in this quality (iron in particular).

You don’t even have to have dessert. I remind you that you would have eaten an apple 1 hour before your meal. But depending on the training load, add a slice of wholemeal or cereal bread or a wholemeal or cereal rusk, a plain yogurt or a glass of 20% fat cottage cheese, an unsweetened compote or a fruit.

Cut out sodas. No juices or salty sparkling waters either. Prioritize still water. Have you read the article on hydration? Drink in small sips throughout the day. We won’t go into the quality and components of water in this paper, but one piece of advice: diversify your waters. Don’t always drink the same one!

In the evening? You know the saying: “Breakfast like a king, lunch like a prince, and dinner like a pauper“? Opt for fish in the evening. Ration a good portion of cooked vegetables. And if you can do without them – we’re talking about DRYING OUT – eliminate sugars and starches from this meal, at least temporarily until you reach your target weight. As for dessert, limit yourself during the sharpening phase. We’ll reintroduce it (gradually) later.

Avoid making it too much of a psychological constraint. Your body won’t forgive you. Occasionally, for example, once or twice a week (there are technically 21 meals in a week), reward yourself with a meal you enjoy. A beer. A chocolate tartlet. A plate of fries. A pizza. A good burger. Nutella crepes. In short, whatever you fancy, what makes you happy and also allows you to maintain a fulfilling social life.

And in terms of expenditure?

We probably agree on energy intake, but we did say that it’s a balance that also takes expenditure into account. You’ll therefore agree that you need to increase your training volume to contribute to this change in body composition. Endurance rides, for example, will promote lipolysis (the use of fats to produce energy). Fasted training is a topic that has already been developed and also offers an interesting avenue. And more broadly, physical exercise, whether low or high intensity, will positively impact your daily energy expenditure…

However, be wary of a particularity that becomes more and more significant as you progress in your sport. Indeed, your body becomes more and more economical. And your efforts will be less and less energy-intensive. This simply means that it is on caloric intake and therefore diet that you will have the most room for maneuver.

It is on caloric intake and therefore diet that you will have the most room for maneuver.

In conclusion

First, don’t snack! Keep things simple! Live up to your goal! You have the willpower to train, you’ll find it to sharpen up. Don’t just think short-term and don’t be influenced by unfounded methods. Take both components into account: intake and expenditure. Prioritize working on your diet. There’s a strong chance you’ll achieve more success.

=> SEE ALSO: All our Coaching articles