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@HatBeard
Following my big 3-0 last weekend I've now resolved to get back onto my healthy eating regime properly and get to the goal weight I set myself last year (12st 7lbs / 175lbs / 79kg).
A quick weigh in this morning puts me at 15st 3.5lbs / 213lbs / 97kg. :(
So the plan is to knock the drinking on the head, start running again (even if it's only 5k twice a week for the moment) and eat a strict calorie/fat controlled diet.
The issue I have is now I cycle everywhere it's not quite as 'safe' to just ignore being hungry and get on with it so I want to 'top up' my base diet to compensate for my commute etc.
here's an example of my typical commute
[ame]http://connect.garmin.com/activity/83643133[/ame]
obviously I didn't burn 800 odd calories in a single 6 mile ride in rush hour traffic so my question is what metric should I use to determine how much more food I should be taking on board to keep me from dipping below a safe calorific deficit without undoing my hard work watching what I eat by cancelling out the 'dieting' I've been doing by overcompensating?