How I Lost 9kg of Weight Through Extensive Dieting and Cycling

I have managed to lose 9 kg (20 lbs) of weight over the last 5 weeks by dieting, cycling on my Brompton a lot, and exploring how I can change my lifestyle to lose weight long-term. This is the second video about my weight loss journey, where I share my learnings, practical tips, and tricks about dieting, cycling, and exercising for weight loss.
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📖 MENTIONED IN THIS VIDEO:
Jessie Inchauspe | Glucose Revolution: The life-changing power of balancing your blood sugar
DISCLAIMER: I am not receiving any sponsorship, nor do I have any commercial affiliation with any of the products or brands I discuss in my videos. All the content of the videos is based purely on my own reflections and opinions as a fellow user, derived from my personal experience of using the items. Additionally, all the mentioned items have been purchased by me with my own money at public retail price and extensively used before filming. If in the future I partner with any commercial entity in relation to my content, I will mention it explicitly in the video.
⏱️ TIMESTAMPS:
0:00 Intro
0:25 Diet
1:08 Measuring calories
4:07 Cooking
5:05 When and How you eat
8:02 Guilty pleasure food
8:40 Changing lifestyle long-term
9:34 Cycling & Sports
10:58 Gaining muscle mass
12:07 HIIT vs Endurance training
13:44 Outro
Current Sub Count: 161

[@boris100ish]

Very well presented information. Another reason for having a Brompton too. 👍. Well done with your weight loss. Thanks for taking the time to film and share. All the best Pete 🚲

[@staskucherenko]

thank you very much, Pete, very happy that you liked the video :) Brompton is an amazing bike indeed, totally changed my life so far!

[@finncarlbomholtsrensen1188]

As a slightly, "weight challenged person" of 102 kilo (184 cm), I do ride my 2019 "SuperlightM6LXBrompton" once in a while and I have found it much less difficult - to strip my Brompton of some weight (for now 9 kilo, and still with my mudguards! I'm a Rainy Dane!), so that our - combined weight will fall! I do eat Chicken and the special Danish black rye bread with a lot of fibers, but I was never born as a vegetarian (now 75), except that I eat the ordinary, for a Dane, vegetables like potatoes, peas and some cabbage, and an egg in the morning, plus Müsli on top of my yoghurt! 😁Finn. Denmark

[@staskucherenko]

Thanks a lot for sharing your experience, Finn! I am in a very similar position tbh, I am 178cm and was 108kg when I started this weight loss effort. I have also recently learned, that apparently Brompton as a manufacturer suggests not to exceed 110kg as the full load on the bike, which compliments your point on combined Brompton weight a lot. Your diet sounds like a very healthy one indeed :) Danish rye bread is one of my favourites for sure, Ole & Steen is becoming more and more popular in UK for a good reason! And I miss Danish pastries a lot these days :)

[@finncarlbomholtsrensen1188]

@@staskucherenko Danish Pastries (Actually an adaption of originally Wienese bakers products, during a strike) has become perfected in Denmark to a high degree, but sadly the small bakers shops are a dying breed! As a former Long Distance walker I had no problems in keeping my weight down, but I walked my last 100 km/24 hours in 2002, as now 75. But marrying a woman who makes fine meals gives internal problems! I bought my Brompton (During the Covid19 closure, for the saved Vacation money) to be able to take it to Malta for vacations, but my wife sadly didn't agree to that, brilliant idea, as they do drive in the wrong direction on narrow roads, so we decided that it wasn't such a good idea! So now I mostly take it for vacations to our rocky outpost in the Baltic, Bornholm (With tough serpentine roads!). Finn 😄

[@boris100ish]

Very well presented information. Another reason for having a Brompton too. Thanks for taking the time to share. Well done with your own weight loss. All the best Pete 🚲

[@staskucherenko]

@@boris100ish thank you very much, Pete, very happy that you liked the video :) Brompton is an amazing bike indeed, totally changed my life so far!

[@user-pk4wk2kt4t]

Congrats with your weight loss progress, keep it up!

[@staskucherenko]

Thanks a lot :)

[@user-qh4so3hf6r]

Bravo, Stas! Your purposefulness inspires respect!

[@staskucherenko]

Thanks a lot :)

[@olgalykholobova988]

Well done, Stas! 😊

[@staskucherenko]

Thanks :)

[@NeilAlexanderStewart]

Well done Stas! Really good commentary and observations. Also, Richmond park makes a great backdrop for these videos.

[@staskucherenko]

Thanks a lot, Neil :) Totally agree regarding the Richmond Park, I was also quite lucky with the weather :)

[@BogdanPascal]

Hi Stas, very informative video! I like that you compacted in 14 minutes information which usually are covered by others in many more boring videos. I agree with all what you explained. For me the biggest issue always is the relapse. Once quitting the diet, I came back to the initial weight. Pretty fast :(. Btw, I watched all your videos and I really liked all. BR, Bogdan

[@staskucherenko]

Hi Bogdan, thanks for your feedback, appreciate it a lot! I used to be having exactly the same problem, I tried to lose weight 3 or 4 times seriously before, but even when I was reasonably successful - all the gains were gone 1-2 months after stopping the effort. I am slowly converging to the fact that the most important thing on all of this is resistance training and muscle gain, due to its long-lasting effect of elevated BMR. And caloric restriction alone is best to burn weight for sure, but by this virtue it slows down metabolism as well, so without muscle gain (to boost BMR and metabolism) it is not sustainable. I am on my 11th week, with -12kg so far, planning to post another video with a new batch of learnings in few weeks from now! Thank you very much for watching my channel :)

[@BogdanPascal]

@@staskucherenko Hi Stas, I am doing a lot of cycling and running, and that increased my appetite a lot. Counting calories works when you can eat at home or take pre-measured meals. I was successful during the pandemic when everything was closed and I could bring my pre-cooked meal to work. Now, going to canteen / fast-food everyday at work doesn't leave to much space to count calories. I am planning as well to restart my weightloss soon. BTW, I stumbled on your channel because I bought a Brompton few days ago, and nice to see how many topics you cover! 😁 Can't wait to see your next video about your journey! Keep up the good work!

[@staskucherenko]

@@BogdanPascal Very good point on elevated appetite! I have encountered it several times during my research as an argument in favour of resistance training (apparently cardio boosts appetite a bit more). Regarding measuring calories and heathy eating - I am very much with you. I have been travelling for work a lot over the last month, and during the first week or two of it I got completely out of track. I am now getting used to it, but it is still so much harder to get all the veggies and healthy protein without access to the kitchen, so the progress is much slower :( I am also experimenting with intermittent fasting these days. The great benefit of it for me is that I restrict my daily eating window to 8 hours, so it is a bit easier to both manage calories and avoid time slots when I don’t have access to healthy food. First few days of trying it were really-really hard though, I had no energy at all, but I am slowly getting used to it after a week or so of trying. Thank you very much for your kind words :)

[@1mlister]

Couldn't agree more. All the right advice

[@staskucherenko]

Thank you very much ))

[@dancallis3254]

Best weight loss video I have ever seen

[@staskucherenko]

Thank you very much, Dan! I am very happy that you liked the video :)

[@Neutrino-xw6jl]

Where did you get your jacket and helmet from?

[@staskucherenko]

The jacket is from Decathlon - www.decathlon.co.uk/p/rc500-hi-vis-waterproof-cycling-jacket-neon-yellow/_/R-p-304830?mc=8525620&c=green And the helmet is Kask Protone (the old version), here is the link to the new version - www.kask.com/en/cycling/protone-icon_24_102.htm Pretty happy with both, so can highly recommend. Regarding the helmet - the headline price for it is quite high, but there are lots of places online that offer some discounts on bike helmets including Kask, got mine with almost 40% discount.

[@staskucherenko]

Also regarding the colour - it is apparently the most visible one on the road, regardless of weather conditions. So while maybe less stylish than others, it is helpful to get to the destination in one piece :)