How to Lose Weight for Cycling the RIGHT Way

Learn how to lose weight for cycling the right way through understanding and implementing the concept of calorie density in your diet. Not only is this method of weight loss extremely health but it can also help boost your recovery. Be sure to like and subscribe!
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Studies I used in this video:
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The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of CTS, my sponsors, and/or partners.

[@TELLMENOWWW]

I did win the town sprint when the fast guys weren't there. You can't take that away from me.

[@gregdoucette]

Killer video you know your stuff. From a fellow coach.

[@BornInArona]

Hello Gregorio

[@declanparkinson6188]

If coach Greg has commented this. You better believe I’m watching the whole video.

[@er9875]

I'm actually here after getting into cycling from your videos. Kudos

[@paintbywill4826]

More case studies than last time 💪

[@coolkid8608]

@@paintbywill4826sad coach Greg doesn’t make any video on endurance sports anymore cause it doesn’t get any views. Now it’s all bodybuilding steroid drama clickbait

[@carlofino4666]

Mate, I do think that in a few months you have probably already become the best cycling channel on youtube :-) I really appreciate the fact you actually quote the studies you mention. I have already benefited from some good readings so please keep it up!! I also like the fact that you did not present this video as a "go vegan" predication but rather just highlighted the indisputable benefits of eating MORE fruit and veg for the calories density / antioxidant properties of them. Finally, you made me laugh when you said "but I am a monstre athlete that ones took the sprint when the fit guys where on a recovery ride".. Taking cycling (and ourselves) not too seriously, I believe, is key to the psychological side of success :-) Top top top video!!

[@DylanJohnsonCycling]

Thank you!

[@aerojetrocketdyners-2538]

*Cycling starter pack* Road Race analysis: lantern rouge Crit tactics and strategies:Norcal cycling Nutrition and training : Dylan Johnson Cycling news : Chris Pritchard or GCN

[@finnnation]

@@aerojetrocketdyners-2538 And talking shite and stiring up shit : Durianrider!

[@rodneytucker7591]

I have actually used this unique *2WeightLossFast. Com* for a few weeks by now as well as the final results are remarkable. I still have the vitality I need without having suppressing my desire for foods without having making me really feel jittery. I have not changed anything else I am doing and also have dropped 7 lbs. .

[@VinhTran-rr9zr]

all i got from this video is to drink bloody mary's post race

[@durcell123]

I supplement beer as recovery/ carb loading 3.7 phase (science) oh fyi i'm 2 time stop sign to stop sign sprint champion in the fast group Tuesday night rides thank you very much!!

[@poochie8208]

But that only works if it's a proper cold, frosty IPA. Will not work with budweiser :)

[@tgg8267]

But It's only don't work because it's proved by since that beer reduce recover speed by 25%

[@frankiepitt9135]

IPA should never be drunk ice cold, you can’t taste it, 12 degrees c is about right😀

[@Danny_Petramalo]

Hero 🤘🏽🇺🇸

[@PInk77W1]

I rode my bike across USA Lost 20lbs first four days. Lost 30 the whole way. 100 mi per day. LA to DC

[@ArtzFenix]

Wow. Way to go!!

[@5PercentTint]

reminds me of those tricky math problems

[@M_773]

Wow!

[@today05]

losing 20lbs in four days? like 5 pounds (2.5kilograms) in 24 hours? didnt you mean weeks instead of days?

[@RepublicanJesusthe2nd]

It doesn't mean much unless you tell us the weight you started at.Where you 365 lbs when you started the ride or 160? What is your height age?

[@alchilders1089]

This works! Just stumbled on this and I already switched to this over 2 years ago and down from 480lb to325.

[@philfox69]

that’s brilliant. i stated riding the bike at 395 four years ago and today weighed in at 217. get it!!

[@darkowl9488]

@@philfox69 What bike do you own... I have anxiety that my bike won't hold me.

[@philfox69]

​@@darkowl9488 Started on a cheap $400 hybrid that I road 10 miles a day while commuting. Held me fine. Then at 320ish I got a steal frame torker road bike that also held me fine. At around 230 I got a nice carbon Wilier. Buy a wheel-set with more spokes or that are geared for heavier riders. It was never the bike that gave me issues but spokes that would break. Never a catastrophic failure but It would interrupt my ride. I know that anxiety really well. Try to ignore it. Youll probably be fine.

[@darkowl9488]

@@philfox69 I actually just bought my bike a few days ago. Thanks to your comment I can put my mind at ease about getting on it. Also, job well done on your fitness journey.

[@user93634]

7:34 to 7:47 dying 😂

[@SamirMishra6174]

I don't even cycle, your videos are helpful to me as a runner.

[@brianmuir9059]

I lose weight every winter, have to do it then when my mileage and training load is less. I find it key to have a small calorie deficit, do it Monday to Friday, then ease of Saturday and Sunday. Also NO alcohol, it’s empty calories. I’m 56 and back to same weight as I was 18.

[@andrewmcgaha9629]

This was a completely new strategy that I have not heard before and am implementing immediately.

[@chinablows]

On point. I can't believe my mom was right!

[@tedallenwolff]

excellent advice. I may start packing a banana on rides instead of that clif bar (or maybe take a banana and just 1/2 of a bar) thanks!

[@John._.T]

Great video. Really interesting. Thanks for putting it together :-)

[@PatrickvonMassow]

Interesting: I was always having difficulties not to gain weight (no wonder since I eat a lot and also food with high energy density) but since I started cycling (around 9 hours per week) my weight is going down around 0.5 kg per week without even trying.

[@AdventureCampingAustralia]

Dude, when you flip that hat backwards!!!!! Ha, ha, SO GOOD!!!! Love the videos!!!!

[@ArtzFenix]

Did anyone else perk up at coffee being poured?!? Damn, it's probably a good thing I didn't grow up in Columbia.

[@cypriano8763]

Sneaky way to say go Whole Foods Plant Based.

[@cairns27]

Backwards Hat Dylan is awesome!! Look forward to hearing more from him in future videos!!

[@smdkolev153]

broski, you look 18, what do you mean "`12 years of experience" :D

[@thebatman3782]

SMD-Racing that’s what I said. 😂

[@coreylies]

awesome info sir. I've recently lost weight by replacing a lunch meal with a 500 calorie shake. The other meals I focus on basic food like meat or eggs with lots of veggies. Lots of veggies seems to be the biggest thing, along with cutting processed carbohydrates later in the day.

[@MichaelBoogerd]

Excellent content, but I’m feeling pretty bad right now... had a huge slice of cake before watching 😅

[@Rshorttt]

From my experience you're right. Good advice!

[@ericlehman53]

I have been snacking on arugula, kale, and spinach salads with a sliced up orange and a small handful of chopped walnuts. I add drizzle of avocado or olive oil and balsamic vinegar and a shot of garlic spices. It tastes great and curbs cravings.

[@Birdphotoman44]

"Because the body relies on glucose for energy during hard exercise, a high proportion of the calories consumed by riders come from carbohydrate - around 70 per cent, or 1,100g a day for a 70kg rider, according to Emma Barraclough, senior sports nutritionist at SiS. Read more at www.cyclingweekly.com/news/racing/tour-de-france/this-is-what-you-have-to-eat-to-compete-in-the-tour-de-france-182775#7OmK4hC8uR3TtTy0.99"

[@ferdihingerl3352]

Wow really well done video. Quite impressed by the fact that you actually quote real studies - hard to find on the web. Keep up the great work!!

[@blaydeesy2005]

From January 2 through about February 5 I dropped 20 pounds (250 to 230). Tracked and reduced calories while greatly increasing my cardio (weight training stayed the same). Since then I’ve leveled off, now down to 223. A Friend of mine convinced me to try the KETO diet. I’ve been doing it for a week. What I’ve noticed is my cardio sessions are a real struggle. I was told that the change of burning fat instead of carbohydrates would give me just as much or more energy, but so far that isn’t the case. I was also eating a lot of fruit and more carb related vegetables than now. I’m always hungry and eating A LOT of protein. But again the worst is my rides are really suffering. Anyway, think I’m gonna start eating fruit and filling vegetables again, keep ramping up my riding and manage my calories. The fruit really helps with the sweet tooth cravings.

[@DylanJohnsonCycling]

Doug! Thanks for the comment, checkout my video on the ketogenic diet for performance. Hopefully it'll answer some questions for you about whether or not you should be following that kind of diet.

[@user-rc8eq9jq4f]

thank you so much for this video it is spot on, iv'e have had very good success with the south beach diet, on June 27th 2018 i weighed 168 lbs. i did the 3 phases of the diet first 2 weeks no sugar no carbs, the most difficult phase. that's really the key. the craving were gone in the first week. i continued on to phase 2and 3. the only thing i did different was add more veggies in my diet with small amounts of protein, salads every day at lunch again with small amounts protein. iv'e lost 21 pounds and kept it off to this day, it feels so good when i put on my kit and look like a real cyclist, no pot belly or love handles, plus i can climb so much better and i feel better sugar is a horrible thing, and provides no nutritional value. i eat lots of fruit now and i love blue berries. all it takes is a little discipline and will power.

[@dcmsr5141]

Love the content short, to the point and with references. Great work!!!!!

[@v1rus9]

Dude. Your channel and content is insane.

[@DylanJohnsonCycling]

Thanks Dominic!

[@thomasbrooklyn1820]

Use a plural verb; but what does that mean anyway?

[@aforanti]

Superbly informative. I'm really keen to know effective carb and protein food types. Going to look into this and see if you have covered any of that already.

[@DylanJohnsonCycling]

I have not but that's a good idea for a future video. Thanks!

[@socaltop10]

Most legumes are around 75% carb and 25% protein, which is the ratio shown to maximize muscle recovery. Plus legumes are cheap and will last for years without refrigeration.

[@brianrowbotham4010]

This channel is pure gold. A former teammate of mine recommended it to me when I asked for suggestions on how to structure training as an enduro guy who needs actual trail time. I need to lose weight this off-season, as I get destroyed on those mid-stage climbs that are usually sprinkled throughout race weekends. Any suggestions on a healthy lb/wk rate for loss while still focusing on performance?

[@rebeccas7450]

What if you already do not eat much. I eat breakfast, usually eggs or oatmeal then I eat balanced dinner. Always salad and vegetables with dinner. I do not drink sugar drinks. I'm 5ft2 female 114lb. I want to loose 10lb for racing. My doc even had me try weight loss pill but realized its only suppressor I already have no appetite or eat much. Also I eat right amount, I do not eat a lot per serving.

[@jackcannon3359]

Just found this... A great video, Dylan... With regard to a macronutrient ratios and weight loss, you indicate that research does provide good evidence that it will impact weight loss... But what about body company was tissues (fat vs lean) are contribytonthe weight loss? Will a higher protein diet help preserve lean muscle tissue during period of weight loss?

[@djaaronmorris1624]

All I've been eating is rice, fruits, veggies and tuna As well. I've lost 38 pounds so far

[@daveshortall3348]

I see you're selling merchandise, but no sign of anything related to 'Hyper Gain Beast Mode Mass Gainer Raw Edition - Cupcake Flavour'?

[@bradbates2868]

Good stuff... Dylan for President!

[@jeffmorgan5152]

Deeper dive into Calorie Density with Jeff Novick: kzbin.info/www/bejne/ZnTHqIqinttqfsk

[@elclaudiosanchez]

Just get Energy gels zero sugar zero carbs and thats it😅

[@edgarmooney874]

I try to plan my meals around the vegetables for the day and then add the protein, fat, and carbs. I have lost over 15 pounds in the last several months. Load up on veggies. Brussel sprouts, broccoli, spinach, carrots, sugar snaps, sweet potatoes, and lettuce on sandwiches. My nemesis is mayo. Great video. I need to snack more on berries rather than chocolate.

[@alexeyalexandrov7583]

I understand that this video is about weight loss and not performance. But I am a bit confused with your conclusion that nutrients don't matter. That study was performed for non-athletes. It's proven that low protein diet for athletes most likely leads to muscle loss. I'd like you to mention it at least briefly.

[@DylanJohnsonCycling]

Great point. It's not that they don't matter it's that we get way too caught up in macronutrient ratios when that isn't what you should be concerned about. Instead focus on eating whole foods and not processed ones. If you have a diet consisting of a wide range of whole foods then you are most likely getting enough protein.

[@markstahl1101]

Always a battle of the bulge - worse with age. sometimes the simplest things are the right things simply "eat your veggies" The salads are always my secret to weight loss - typically grab a big bowl, a huge handful of mixed greens (the good kind, not just straight up iceberg junk) salsa, and 4-5 other vegetables that alternate the flavor and cut everything up into smaller sizes - even the greens. Whole Foods and other supermarkets have better salad dressings these days - not some "Weight Watchers" B.S. - if you go creamy, go yogurt creamy - much lower in calorie ( typically just try to avoid altogether). Seems like each conversation we have turns into a video - or maybe these are the same conversations you're having with all your older clients. Great reminder. most of this stuff people generally know - we just need to get back on track. Thanks again. Great video (as usual)

[@Minunmaani]

*orders tomato juice... And blueberry.

If you take in account the hormonal balance that each body needs this is a great way of dealing with the scale. The base concept is good, the experience and the liver health recomends a litle more atention to the sensations the body sends to the brain. Timing of meals, sleep and mental strenght are the keys to deal with sensations.

[@joanneleyva4942]

Dylan, as always I love your channel; especially the science behind your recommendations. I am a 60 year old female athlete. Could you address the impact of metabolism and hormones in a menopausal woman on weight loss. I hope this is not out of your wheelhouse. Thanks again for awesome content!

[@DylanJohnsonCycling]

Great suggestion. I’ll put it on the list!

[@isaacyoung1868]

calorie density can be confusing... take papaya for example.. is it lower in density than a banana?

[@0311johannes]

Just for the record: you killed the lchf miracle diet at 10:10 :D

[@facediaper09]

Check out that legendary mullet bruhhhh.......

[@austinbenesh1193]

In all honesty, this advice is neither so easy it's too good to be true, or too wack to assume it came from flat-earthers, which means it must be right.

[@ECsponger2]

Don't any of you subscribe to Durianrider? He's been saying this same stuff for over a decade!! #CTFU

[@seattlegrrlie]

I'm starting to realize our body asks for food and we give it "calories"

[@deans2239]

i love sarcastic (backwards cap) Dylan. he reflects the replies i often get when trying to suggest things to other cyclists.

[@cohoonatube]

Excellent, thanks for the video! Interesting that the 1st chapter of the book of Daniel reveals the same. What would you recommend for protein... meats, beans? Thx!

[@tonycrabtree3416]

My goodness. I LOL’ed at a few of your backwards cap side videos.

[@NigelSavage]

good vids with some decent science to back up claims. All in all a nice change for KZbin! Some funky pronounciation of some terms though... might want to google those words phonetically :)

[@DylanJohnsonCycling]

Thanks Nigel, will do.

[@Bonartist]

You should do a podcast

[@RabidMortal1]

Lemon verbena extract (not "lemon juice")

[@TheCroatianPimp]

Great tips Dylan. Thank You!

[@rcs2003]

I watch this while drink beer

[@virtualfitnesstv]

Wonderful cycling tips. Amazing losing weight way. Great job.

[@MTBZenMaster]

Oh yeah. Ive watched this. Ive been good volume of low desnsity for a while now...I already 90% vegan 😊 with an occasional 4oz piece of tilapia or salmon. But my Late July tortilla chips addiction is probably not aiding my weight loss 🤙🏽😂😂 at least their "organic" 😊

[@Missedapex]

you're doing excellent work...

[@epicuserxd]

I love that your video is back up by studies!!

[@TravisLyons925]

@Dylan Johnson I'm not sure if someone has already suggested this topic, but it would be cool if you could do a video about coffee or caffeinated teas and their effect on weight loss/fat metabolism and performance (neuromuscular improvement/fatigue)

[@DubKc]

I'm an overweight Wheatie!

[@mikicastan]

Eat less,train more

[@Einhander49]

Calorie density diets make no sense for anyone that does any serious riding. In one of my typical rides, I burn between 1400 - 2000 calories. 2000 calories plus what my 6'4 frame burns is roughly 5k calories. If eating 3/4k calories worth of food (dense or not) is not enough to keep you satisfied then you have a serious eating disorder.

[@yamenjazaeri]

Thank you a lot.. what a nice videos. Could you tell us what supplements that could aid cyclist to boost their performance?

[@DylanJohnsonCycling]

That's on my list of future videos! Stay tuned.

[@racer_chef]

Good info!! I’m I’m struggling to get some weight off after some laziness

[@DylanJohnsonCycling]

Yup, been there! Thank you.

[@qwikz28]

Thank you! I'm going to try implementing these strategies. Just wanted to know your opinion on protein after a ride. One of my largest struggles is the length of recovery since even shorter rides take me two or three days to recover. I'm going to try tomato juice and berries next time but do you take any protein immediately after a ride?

[@DylanJohnsonCycling]

You want a little protein but carbohydrates are actually way more important to replenish your glycogen stores. What you eat post ride should be mostly carbs and some protein.

[@qwikz28]

@@DylanJohnsonCycling understood. Thanks!

[@mountaintruth1deeds533]

Its real simple, energy in and energy out. Work and train hard, eat well and avoid junk and sugar calories. Your body will tell you what it needs. I might eat junk twice a month, maybe. I ride and work almost daily, 170# lean at 56. By the way a body can only absorb 30 grams of protein at a time, learned that when I competed in bodybuilding, so an 8 ounce steak or the like is detrimental, most goes right in the bowl, fats are important as well.

[@milesruff2902]

This little guy is dead on.

[@scrappyny7432]

Yup I agree. When I want to lose weight bad enough I just go on the Paleo diet. Nothing but whole foods. Fruits veggies meat eggs oatmeal etc. My problem is I have ADHD and the high processed carbs and sugar satisfy my dopamine needs. That is why I cant keep the weight off. Thanks for the video

[@designeratlaw]

You’re awesome! Just discovered this channel and I’m impressed!

[@TheMontyMole]

How does one approach eating a head of lettuce? asking for a friend

[@BluefirephoenixJen]

climbing towards age 55 and a life long weight problem I'll probably never look like a cyclist til I'm dying This is really good advice on diet. Fitness and daily exercise with this will help. You may be like us and never really look pretty but I think it will help the joints and such stay intact a lot longer than if you followed fads. I'm adopting this and ditching the diets. ( which I've followed religiously at least a couple times a year for my entire life) I've always had a problem but I never gave up trying to stay on top of it

[@jayaybe1]

A brilliant addition to any diet is beansprouts! Cheap, tasty, bulky and you can add a big handful to just about anything. You can non stick fry them, boil them, microwave them or just eat them cold. It also adds TIME to your meal. Giving the satiety factor more of a chance to kick in before you empty your plate ; - )

[@suzyq_lasvegas4536]

I started riding a bike because I am disabled with a bad foot. I want to have a healthy strong heart and tone up my body. I have been riding daily for two weeks now and am at 5 miles. Also,I’m 62 yrs young.

[@johnbowman83]

Great video with plenty of good info! I have found fasted rides work for me riding at a low intensity for 1-2 hours a couple of times a week. lost nearly 4.5kg since the new year with a couple more to come off hopefully!

[@joesmithiii6287]

I recommend salads with a sprinkle of herb feta cheese. A little of the cheese will overpower the 'veggie ' taste of a salad without dressing on top. A great calorie tradeoff. Get a is a good, strong cheese so not much required.

[@garnetsteen]

Good advice. Your comment about not focusing on macronutrients (alone) reminds me of the difference between between being vegetarian (Oreos and potato chips are cool!) vs. plant-based.

[@davehanhela5997]

That's the first cycling/weight loss video that actually made sense to me and had some take-aways (excuse the pun) I could use. Thanks DJ!

[@rizkiyoist]

I'm a 48kg 173cm rider and I learned a lot watching this.

[@peterkamianowski3336]

I love this video, and I am trying really hard to start finding good recipes with high volumes of vegetables (except onions I hate them with a passion) but also with higher protein levels. Anyone have links or ideas for something like this? Love the other recommendations in this video! Just what I was looking for. Love the research backup as well

[@Cycle774]

Thank you, great video. How much do pay attention to the protein in your diet?

[@adammillsindustries.]

Lose weight slowly or you will lose FTP. It’s nice to have great VAM but FTP is king overall for an all rounder Like myself.

[@erikknudsen4034]

Strangely I find it easy to drop weight in the winter when doing sweet spot. During the summer when I'm doing harder rides (10-15hrs / wk), my appetite is insane and I gain about 5-8 pounds. Every single year.

[@wheelnut64]

If I was looking for a coach you would be it but I am in the UK. Wow great video and so true. I have used WW and successfully lost lots of weight but lost muscle mass too. Then gained some back, so calorie counted and macro ratios - that didn't work, did not gain anymore but lost nothing. The calorie density point is a really good one and as I become vegetarian at the turn of the year is inline with my new way of eating and living.

[@zachhutelin8988]

Great work

[@grahambleach]

Thanks for the video. As a couple of people already pointed out, lemon verbena extract was what was tested in the linked study. Lemon Verbena is a herb grown mostly in Europe that has a lemony flavour, but it's not lemon.

[@SynapticSugar]

I switched to a clean eating diet last summer which resulted in less energy density food choices and lost 20 lbs in 4 months. I did not even know I had extra pounds to loose as I was quite fit. Feels great to be back to my old highschool weight!

[@willshaughnessy8515]

Lot of data Science can be merged with ancient Vedic precepts of whole live foods A plant based diet ( often referred as vegan ) is least understood and practiced incorrectly Plants get their phytonutrients directly from the Sun . We consume live plant based diet but not all raw we se effectively Gaining that extant joule of energy from the direct intake of live or least processed foods I think it would be an informative analogy to compare cultures diets based not only on religion but on the principles of Ayurvedic medicine Both me and my son. Age 12 are extreme road endurance climbers We are constantly thinking of creative methods of preparing low Caloric / high nutrient plant foods ie lentils , beans and legumes using Vedic spices Tumeric , ginger , curry Masala mixes to keep it interesting and curative at the same time Look for an upcoming feature on our climbing and training lifestyle in the feb / March edition of Peloton mag Power to weight without animal products would be another interesting topic

[@alex_smallet]

I mainly eat vegetables and fruits. I found that there are fruits that cause weight gain, pears in particular. But I also gain weight from cakes that I have with coffee. Drinking tea actually does not stimulate eating sweets as much as coffee.

[@ShawnMcAfee]

This is a good video. I like the extra effort you put in to stand at a different angle asking the questions.

[@DylanJohnsonCycling]

Thanks Shawn!

[@duganator9]

I know I'm late to the party, but that study you quoted about lemon was about lemon verbena which is an herb.

[@vyas555]

You are the best man!!

[@alexjulius69]

Agreed, I've been eating low calorie density foods for a long time now, it's very sustainable, and even with binge eating bread and milk all day I stayed at 20% body fat without any effort (I'm not metabolic gifted, my metabolism is like an 80 year old by the way). Now I started cycling consistently and I got rid of milk, and bingeing for the most part, and I'm at like 18% body fat now and I'm losing it every week.

[@anoukvanrooyen8918]

Great video, Dylan! Would you recommend to make the juices myself or can I just buy them in the supermarket (being processed)?

[@gowrirkutty2109]

Thank you❤🌹🙏 so much I loves a lot. It helped a lot great video

[@roadeyerob]

I just recently listened to a podcast that suggested taking a laxative prior to racing to shed some weight.