Advice for a new member

While I was training for the Half my eating plan was ok.  I have adjusted my calorie intake and balancing out my food groups.  Yes I have been fitted for shoes.  The person I had them fit by spent about an hour with me making sure my shoes were correct. 

Can biking be more effective for losing weight than running?  Is the bike were overweight people should start?

Welcome to BT

Biking and Swimming is a lot easier on the joints of overweight people BUT as I had to find out recently biking burns only about half to 1/3 of that what runnings burns per hour (e.g. I burn about 800-900 calories running per hour and "only" about 300-400 biking) so running is for sure the most effective way of loosing weight. But of course if your ankle injury does not allow any running right now then any other sport is a good option. Could you be walking as well?

I have been training hard for 3 years, have done a lot of TRIs and did not loose much weight at all. It was not until I started to write down every single bite I ate, calculated the calories and compared it my burned calroies (I am using a Bodybugg) that I started to loose. Most days I was eating a lot more than I thought and it was a huge eye opener for me.

It is really as simple as calories in and calories out and if you eat more than you burn then you won't loose.

Cutting a moderate amount of calories that will lead to 1-2 lb a week lost is a good way to do it. So if you think about the fact that there are 3500 calories in pound then you shouldn't aim for more than a 500-1000 deficit.

Some experts recommend no more than a 750 calorie deficit per day. It is important as athletes that we eat enough to preserve our lean muscle mass and effectively fuel our workouts. Unfortunately, I see way too many people think that proper fueling workouts means eating hundreds of excess calories that more than overcompensate for what is burned!