How to Lose Weight with Cycling (with an expert Sports Dietitian)

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About Steph: www.performdietetics.com.au/
Struggling with weight loss and cycling? This is a very common challenge for cyclists. For a number of reasons, which expert sports dietitian, Steph Cronin answers in this video today. In addition to outlining some of the challenges holding cyclists back with losing weight, Steph also goes on to provide an overview of how to best implement, protein, carbohydrate, and fats into your diet to ensure weight can either be lost or well-controlled during ab overall cycling training plan.
#cycling #weight #loss

[@red2lucas]

I was 91kg at the start of the year. Used apps to track my calories for 2 months until I educated myself on how many calories are in everyday foods. Was in a 1000 cal deficit for 4-5 months straight (according to apple watch and Myfitnesspal). Cycled, ran, boxed, swam, or walked every single day. Probably ate too little at first, mostly salad or veg and a protein. I would bonk during boxing sessions for example, but I made some adjustments. I hit 75kg in May and have maintained that until now. I had/have a cheat meal once a week where I go all out and eat everything I have been craving throughout the week. To lose I was super strict and didn't eat any crap food (apart from cheat meals). Now days I can eat a cookie, or some icecream or a treat every now and then which is nice.

[@CamNicholls]

Wow, what a big loss. Well played there Chris and thanks for sharing. Cam

[@jazamora7521]

That's great to hear and motivation for me, I just recently bought a bike to do some exercise and lose some weight. Ive only gone out to ride 3 times and I'm enjoying it, hardest part is food🤣 I'm starving when I get back home but I'm trying to contain myself. Time will tell

[@channul4887]

"Was in a 1000 cal deficit for 4-5 months straight" Welcome to the yoyo land baby, you'll enjoy the ride soon.

[@durianriders]

@@channul4887 bingo! Post starvation hyperphagia followed by post starvation obesity in the post!

[@durianriders]

@@jazamora7521 NEVER deny the body of carbs unless you want to trigger post starvation hyperphagia and adaptive thermogenesis.

[@zyghom]

she touched very important point: most people "train to lose weight" while in fact another approach I found easier: "I lose weight BECAUSE I train" ;-)

[@mikea6710]

After a long arse ride of (only) 42 km, my 100kg self was ashamed that my strong cyclist buddies (unbeknownst to them, of my lack of cycling mileage and heaviness - old friends I haven't seen over 5 years) had to slow down for me, ruining their training day... I still think about it.. It's been 3 weeks since that ride, I've gotten a cal tracking app, hitting the spin bike like mad almost every day, and now 6 kg lighter, I'm determined to keep up with them, or even better them... Despite setting my app goal to an extreme 70 kg(I'm fat, but also muscley, so it won't be easy), I'm only focused on that one goal of cycling with them... The power of using context.

[@camacdonnell1]

I honestly can't believe you give this info away for free. Great stuff.

[@TheDougieFresh2009]

Beer: the simple carbohydrate fueling cyclists and strategically planned around any training program.

[@cliffcox7643]

I do drink beer, but light and 3 beers max a night.

[@TraumaER]

Apparently. A coworker at my last job was hardcore cyclist. He spent $10,000+ regularly on new bikes. He had the body shape of Homer Simpson.

[@Abnsdllnnlosnfd]

kzbin.info/www/bejne/a6vCeqWJfdx8hac

[@elctricopter]

🤤

[@duhovnik]

beer is quite caloric and also if you drink alcoholic one, that one is even more. Not great for weight loss.

[@Jason-lk1ko]

Went strict plant based May 8th after 6 year triathlon burnout @225lbs, blood pressure 190/110,.. 9 weeks later 192lbs BP 117/70,, thanks for the video

[@albertfebry]

I lost 17kg since January, from 97kg to 80 kg. The major keys are endurance ride twice a week and speed ride once a week. And also do an intermittent fasting. Really works well for me

[@rj8222]

Does it helps losing arm fat too? Btw i'm happy for your achievement!

[@nicolasferrari5385]

@@rj8222 you gain and lose fat differently if you lose fat you will lose fat in the arm even if it is the slowest part to lose. Short answer yes

[@pookienumnums]

Hope youre still going strong! If you see this, hows your progress? Are you still following that regimen?

[@riddhishraut1045]

In How many months

[@popcornsamurai]

Every thing it took me years to learn is summed up brilliantly here. This video should be shared with everyone cycling or not.

[@sjmclean0]

I've lost 28Kg (5 stone) since july. my biggest tips are: 1. Be in a calorie deficit as often as possible 2. Stop weighing yourself, I used to weight myself after eating a meal, I do it once every 2 months now. 3. Enjoy what you eat, if you're not an elite athlete, there is zero reason to try live like one. 4. If you have a bad day/week or period, just try to make up for it when you can. 5. try stay out your head, I hated my body for a very very long time and still do to an extent, but I'm getting there. 6. Low carb diets are a fad and never work long term, I can loose 4-6kg a week if I have zero carbs but as soon as I have carbs it literally piles on in days. Maintaining good clean carbs has been so key to me sustaining weight loss. 7. Stop chasing unrealistic weight loss aims. I'm 6'3" and still beat myself up that I'm no where near the sub 80kg's I'd dream to be, but that'd be close to double what I've already lost.

[@durianriders]

@@InconnuGlitterBoy you still obese though bro and your FTP is like 100w. Keto is a fad diet mate and causes many crashes in the bunch. Ive been racing since 1997. Ive seen it all.

[@CamNicholls]

Congrats on the weight loss.

[@alexmorgan3435]

@@InconnuGlitterBoy A keto diet is a short term diet. Long term it can do harm to your bodily organs. The best diet is one that includes ALL food groups and you don't over eat i.e. in moderation. Meat also contains carbohydrates and fat. It is impossible not to eat any carbohydrate what so ever unless you ate a lump of lard which is fat.

[@melbournewoman]

@@alexmorgan3435 a keto diet doesn't mean 0 carbs. It just means low enough for you to be in ketosis. And like everything there's a myriad of so called keto diets, and people are different metabolically so it's not one size fits all. Feel free to quote the study re organ damage

[@visuallyeducated]

So so misinformed

[@harrimi]

This is one of the best videos I have seen on KZbin on weight loss and cycling. Well done both of you.

[@CamNicholls]

Thanks for sharing Mark

[@HeatherSpoonheim]

My diet was very healthy when I started cycling, but as my rides got up to 2 hours, I found myself coming home and eating like a teenager - I didn't eat during my rides. This summer I started eating during my rides - specifically 150 to 300 calories at about the 1.5 hour mark. That really makes it easier to have a normal sized meal when I get home.

[@MichaelBoogerd]

It sounds like common sense, but it isn’t followed by many... it’s the right approach though, body needs more fuel during the training... I found I avoid hunger knock post rides if I have managed to top up on the carbs during every 60-90mins of my training rides.

[@HeatherSpoonheim]

@@MichaelBoogerd I spent almost a decade at class III obesity - very high. During that time, my goal was to not eat - because that is the message you hear loudest when you are fat. Long story short, I found that 'not eating' does not work - just leads to binge-eating later. The key for me was learning how to 'eat right'. Now I think that obesity is the result of malnutrition - seriously. Rather than starving yourself to lose weigh (and then eating crap), I think it is better to focus on nourishing yourself so it is easier to avoid eating crap.

[@DM-hw4cr]

@@HeatherSpoonheim Lots of fruit and veggies

[@Golem.8088]

Spot on! These post training craving feel like the ones you get after smoking weed. Almost impossible to contain and make you raid your fridge like you're just been released from a Somali jail.

[@bobbg9041]

If your hungry drink a lot of water, eat fruits and veggies. Only eat protein durring meals eat all the green stuff you want.

[@kieranocallaghan1164]

Fantastic video and very informative. I will star this video and watch again for the advice. Great work 👍🏻

[@AdamKietLy]

Steph Cronin is amazing! Thank you for this interview.

[@TheCyclisttc]

Amazing video and very informative. Please keep them coming and thanks for the content

[@brycehiigel235]

This wasn’t just about cycling, But all activities and the effects it has not only on weight but health as well. Shared this with my even though she is not a cyclist or runner. Thanks again.

[@rocco5466]

I just have one question. Where do I go to buy that giant glazed donut for $6?

[@CamNicholls]

Hahaha

[@deonandclaudia6116]

Is it from the bakery in Woodside in Adelaide Hills??

[@theradlad4252]

@@CamNicholls Answer the question cam, we need to know

[@frogbite]

@@theradlad4252 agreed

[@PsyKeks]

It seems, we all found this video for the same reason. 😆

[@nikhilbhandari6044]

Great Video makes a lot of sense!! Cheers keep posting! 🙏🏻

[@elearider]

Hi Cam, I have just discovered your channel and just want to say keep it up man. They are succinct and super informative. I very much appreciate you sharing your own experiences and observations and also the professionals (e.g. dietitian, bike fitter) you approach for advise. They are very professional and they and you keep the conversation very much on topic. This is so refreshing because it is to the point in a nice package. Keep it up. Such a good job!

[@CamNicholls]

Cheers Marco, thanks for the kinds words. Much appreciated. Cam

[@chrishopper8370]

Some great advice Cam!! Keep up the good work!!

[@martinmuller292]

Thanks. This was very helpful. I am looking at structuring my training for a tough triathlon and will definitely incorporate these ideas. 🙏Cheers

[@htonmusic]

Ever since you announced nutrition series I was waiting for this video!

[@TheTurnerturner]

Thanks Cam. I found your channel during our lock down and really enjoy the content and humour (great galah in the phone booth was classic). This video helped to clear up a lot that I was confused on.

[@CamNicholls]

Cheers Harry, and thanks for sharing 👍

[@asambi69]

Awesome video, Steph seems super knowledgeable and chill. I totally agree with her philosophy about needing to be in a caloric deficit, but also needing to hit your vitamin,mineral and Macro nutrient targets for best bodily function, Which calorie counting helps, but sometimes you need to adjust the numbers for your own metabolism or training needs. All in all great video with a super cool indivual.

[@konkony7616]

I need more videos of her!She is a true professional

[@altern8tive]

dropped 12kg in under a year without even considering the 70% slice, just riding the bike, enjoying it, and not being stressed with losing the weight or calorie counting. sure i could've lost more but my ethos is slow and steady.

[@CamNicholls]

Congrats on the weight loss. 👍

[@christianseguin8320]

theh best info I have come across so far Cam . thank you !!!!

[@Golem.8088]

Very informative and well built video. Thank you for sharing.

[@TheMarathonMike]

great segment. I has lots of valuable, useable advice that I can apply. I appreciate it and think your presenter was awesome. it did not get too technical on how many calories, for example. It's broad strokes were informative.

[@liampabbruwe6158]

Very informative video cheers cam 👍🏼👍🏼

[@rgpeters]

Great stuff like always, keep it up mate ;)

[@m1garandisthebest]

Cam, I must say... I am so grateful I found your channel! You make such excellent videos and I love the content you've been making! Cheers m8

[@CamNicholls]

Thank you mate, much appreciated. Cam

[@KLYang40]

She is very knowledgeable and gives very good honest suggestions. Great information.

[@shyamfootprints972]

Very informative. Very very interesting. Thanks for this video. " A cyclist could be increasing lean muscle and reducing fat but the scale weight may not be showing weight loss" - insightful. Every thing this lady says is insightful

[@Thavisup]

Legit info. no bulls**t. Keep up the good work mate!

[@CamNicholls]

Cheers mate

[@mndyD9]

Super informative! Love the way she breaks down what’s essential and that she mentions how inaccurate scales are! 👍🏻 Great video!

[@CamNicholls]

Cheers Mandy 👍

[@coreyotto5174]

i know Im randomly asking but does any of you know of a trick to log back into an instagram account..? I somehow forgot my password. I would appreciate any assistance you can give me

[@milanzeke5409]

@Corey Otto Instablaster :)

[@coreyotto5174]

@Milan Zeke i really appreciate your reply. I got to the site thru google and Im in the hacking process now. Takes quite some time so I will reply here later with my results.

[@coreyotto5174]

@Milan Zeke it worked and I actually got access to my account again. I'm so happy:D Thanks so much you really help me out !

[@dominicward3523]

Really good video Cam. Thanks for that. Lots to consider now. Food diary here I come

[@CamNicholls]

Nice one Dominic. Thinking of giving that a go myself. Cam

[@chrisvisvis]

In the process of losing weight atm so this was awesome content and reaffirmed what i'm already doing, awesome content.

[@CamNicholls]

Cheers Christopher, and all the best with the journey! Cam

[@it_rushiprajapati9070]

Very insightful video I will try to implement this advice for my weight loss journey

[@roadkisserful]

Totally agree with you. Weight loss has been so generalised via the BMI and when questions about Body fat are asked. they look at you blankly. I was able to do my own research about body fat scales.

[@sagarmate2772]

Beautiful explanation of nutrution n its impact..... really valuable information for any cyclists..... keep it up.. 👍🏻

[@SouthernHoax]

great video Cam, really good tips, thanks.

[@CamNicholls]

Cheers mate, hope all is well 👍

[@happyjim8027]

Such good information. Thank you

[@SepuluhSeptember]

The pie chart just make me want to eat pie more 😆

[@MrSivilla]

That's why they started calling them Circle Graphs.

[@scottweeks6379]

LOL

[@andrewhighfield3338]

Intermittent fasting 2-3 times a week 6 pm till 10 am on recovery’s days. It’s keeping weight down, believed to reduce inflammation and increase human growth hormone as well. Riding easy in a fasted state is fine, reducing use of sports drinks apart from hard sessions.

[@durianriders]

Cortisol goes up in the absence of carbs. Cortisol triggers inflammation. Fatty ACIDS trigger inflammation Amino ACIDS trigger inflammation. Simple sugars can't. Riding in a fasted state triggers the body into adaptive thermogenesis. Look at the waist lines of all the cyclists you knew 5 years ago who did IF. #tubbynow

[@seal1mas]

The information that Steph has provided is not just beneficial for myself as a cyclist whose trying to lose a few excess kilos, but i can use it as a guide for my kids who are competing in Judo at elite level, thanks again Cam for the vlog very valuable!!

[@durianriders]

those weight group sports are hideous for starting ED's in kids.

[@yourRenoGuy]

Awesome info thanks. Cheers

[@duhovnik]

Really well put. I might add two things: You can measure your progress by measuring your waist circumference.Especially in men such decrease is a good sign that you are loosing fat if your waist size goes down. Also there are those scales where you can measure your body fat and muscle composition. Another thing is that imho only cycling is making the body to loose the upper body muscles in favour of legs - as with cycling only you are becoming a cycling machine and the body smartly consumes the muscles that are not used. So incorporate into your training sessions as well something like crossfit and some weightlifting, to improve your core and upper body muscles! I am not talking about getting huge muscles, its about strength and balance.

[@alexandresilva8233]

spot on. Muscles that are not used are perceived like a burden as they consume unnecessary energy and mean extra "dead" weight (especially on the climbs) so the body gets rid of them. Besides cycling I do some weight lifting just to prevent looking like a pro cyclist and more like a normally fit guy :)

[@hawk2million]

Amazing vid. Thanks.

[@2-minuteescapes225]

I lost 21 kilos since the pandemic started. I needed a way to process my stress and I started cycling with my mountain bike on asphalt. Two weeks after I started I was cycling 32k in the morning and 32k in the afternoon. I know... a bit too much, but there was lots of stress to process. I have kept this same cycling routine 4 months since started. With a sugar free diet, patience and a bit of OCD ; ) I am just 3 kilos away from my weight goal. My advice, do not even consider not training, rest at least one day a week and most important is watch what you eat. I am 50 years old.

[@CamNicholls]

Congrats on your weight loss. Impressive, keep it up!

[@durianriders]

sugar free diet plus that much training equals adrenal burn out in the post boss.

[@2-minuteescapes225]

@@durianriders I hear you and you are probably correct. Maybe I should have been a bit clearer. I intend to do "sugar free diet" to the best of my ability but I usually just manage to decrease my sugar intake tbh. My sleep cycle and my digestion have never been better. For someone who has never had any weight issues this might not be special but for me it is a game changer and in this era of uncertainty and economic chaos to be training and gaining health gives me a sense of "control" that brings me peace.

[@monetaryjack1705]

Diabetesrider is a total sugar junkie, his pancreas will pack in one day.... lots of folk that live on sugar in it's various forms and avoid fat all look pretty thin and rough with it- my dad was an alcoholic who lived on booze carbs and thought he was the dogs bollocks too....looked as haggard as this fella at the end too except he was 20 years older...😂🤣😂

[@mannotter]

​@@2-minuteescapes225Rest at least one day per week? I do 20km every other day, also MTB on asphalt. Still far away from my target goal, but finally starting to form the habit of cycling after years. Did you start cycling almost every day or did u build up to it?

[@robertosantoro9685]

Very informative. Thank you

[@donharrold1375]

Whole foods are more filling. Reducing carbs helps the body to reduce fat storage. Carbs increase the release of insulin and therefore storage of fat. The body is programmed and likes to store fat any chance it gets. This is a basic survival mechanism. The challenge is balancing the energy needs for riding whilst discouraging fat storage. The body is a cunning bugger though and reduction in energy input always results in an adjustment downwards of energy needs to preserve fat, principally by slowing the metabolism and by reducing lean muscle. A slow process involving constant monitoring and adjustment is the only way to successfully reduce and optimise weight. A 3h zone 2 ride should burn 1500-2000 kCal. In most circumstances, providing you’re riding often enough and not scoffing cream cakes, then weight should drop.

[@colinandkerry]

Excellent insight, great vid.

[@CamNicholls]

Cheers Colin. Cam

[@joshhu1465]

This definitely hit the nail right on the head for me.

[@newoldsteel]

The highest weight I was ever was 107kg. I decided to really cycle a lot about two years ago, and now I'm 77kg. It was the only exercise that took the weight off and kept it off. My diet isn't as good as it can be as well, but definitely try to do an 80/20, 80% good food and 20% bad.

[@yyxy.oncesaid]

Hi mate.How many KS do you cycle per day or week.I was 107kg now 92 cycling 30ks.6 days a week.Im 55

[@SergeiOstroverhoff]

@@yyxy.oncesaid wow so it's 180 kilometers per week?

[@SergeiOstroverhoff]

@@yyxy.oncesaid have you tried riding in heart zone 2, it burns more fat than carbohydrates

[@mohdhafizabdulghaffar8564]

Thanks for the informative video

[@kenyeuong1773]

Very sensible advice. Love it

[@Vernalobos]

Genuinely found this video interesting and will follow its advice. I'd be very interested to know what other riders have for breakfast as mine currently is carb heavy and based on this advice I feel its better that I make it less so.

[@Marc2k6]

I started out at 220lbs, I am now 207lbs with cycling and diet.

[@thc7865]

Do you ride everyday ?

[@Marc2k6]

@@thc7865 3 days a week.

[@AdrianVazquez-qn1zm]

@@Marc2k6 how many miles each day?

[@Marc2k6]

@@AdrianVazquez-qn1zm no less than 12 miles with around 600 feet of elevation up to 30 miles.

[@thc7865]

@@Marc2k6 what if i live in miami where there are no hills ? Should i bike 18 miles to loose weight im really tired of this belly fat

[@shawnsmith7009]

For athletes; I would agree that current data suggests that dietary protein intake necessary to support metabolic adaptation, repair, remodelling and for protein turnover generally ranges from 1.2 to 2.0 g/kg/day. If you are in a caloric deficit then you may need more, possibly upwards of 2.5 g/kg/day (bodybuilders would be the ideal cohort).

[@philg7889]

Fabulous advice/strategy

[@Matt-nh5zi]

Great video. Everyone should save this in their favourites

[@Mr4xl]

Great one. . . . Clear, helpful and concise. . . . S

[@CamNicholls]

Cheers Stuart

[@azurecoast45]

Great vid. If you've never counted calories before I think its valuable education. Get yourself a set of kitchen scales and start, if only so you start to learn the calorie density of different foods and portion sizes, and compared that to your TDEE.

[@stevelong9178]

Now I feel like I need a food plan..Thought I was traveling ok. But now after this Vlog, Believe I may be eating correctly but the wrong foods at the wrong times. Really could list to this subject in depth. Another great Vlog

[@CamNicholls]

Cheers Steve, I agree! Need to place the carbs differently!

[@santiagobenites]

Intermittent fasting works wonders for me. The 16/8 hour schedule. I still have energy to spare for my rides, and I've dropped 10lbs (4.5kg) since last year, and I feel fantastic. The fact that I've not had a beer (or any alcohol) in over a year probably helps a little too.

[@CamNicholls]

Nice one, thanks for sharing mate

[@KeepChessSimple]

Do you often ride on a empty stomach or only after your first meal?

[@bee333wasp]

Well that answered a few questions I didn't know I had! Ten weeks of lockdown left me with a dire need of Ms Cronin's answers! A bit shocking that exercise is only 30% of the equation (I was gonna say pie ...)

[@markjthomson]

Yup... bodies are made in the kitchen! :)

[@enigmaviki]

Jai Ganesh ! :)

[@soronir3526]

I just got back into cycling this summer after years of not really exercising. I've logged over 270 miles on Strava, zero weight loss. Not like I'm currently dieting or trying to lose weight, though. I dropped 20lbs last year with intermittent fasting. Weight loss is ALL diet. I'm certainly making progress, though, it's like night and day. I can ride so much faster and easier than I could when I started. My average speed over 10 miles went from like 10 MPH to 13.5 MPH.

[@cyclotaur6315]

Soro Nir when I began riding again 10 years ago I didn’t lose a gram for the first 3 months. It wasn’t until I actually gained some cycling fitness and could ride 30-40kms a few times per week that I started to drop weight. I then lost 8kg over the next 3 months, and was able to ride say 150kms per week.

[@mysho6317]

EXCELLENT........Info, Reminders, Warnings, Guidance.........another reason to ride onto that Qantas Cargo Plane

[@CamNicholls]

Haha!

[@kanytonaan5594]

I'm going to share this video with my friend Harley, he'll love your views on protein. He might even do a video on it!

[@stevebikes995]

Excellent information.

[@hoser7706]

After a zillions years of riding and racing and my fair share of nutritional knowledge I almost skipped over this. Super glad I did not!!! Great, informative video. Your questions and her concise, precise answers was fantastic. Thanks!

[@dgreenapple]

Steph Cronin is the star of your video. If she ran a program in Fairfield County, CT (USA) that would be great - but I guess she's quite far away from there. Great video and counseling. I'll see if I can do some of those things and thank you. If she has a referral in my part of the world, I would appreciate it.

[@matthewlewis2072]

Excellent vid, I am currently trying to reduce my Chunk Factor. For me, cycling was an excuse to trough more; so calorie counting is an essential discipline. 4kg down, 10kg to go!

[@CamNicholls]

Awesome, good luck

[@mikeh8282]

Thanks Cam and Steph for another very interesting video. I'd be interested to hear advice on whether has much of an influence on what/how much should be eaten, and how often, during a ride. (I'm 62).

[@durianriders]

Aim for 100g of sugar per hour on the ride. Aim for 10g of carbs per kg of bodyweight per day Keep fat under 30g a day. Your legs and head will feel the best ever. Eat unlimited carbs whenever you crave them.

[@trepidati0n533]

She is correct on the calorie tracking in terms of being off. I did a metabolic test and tracked my "calories" diligently. When I looked at how fast I was losing weight vs how fast I should be losing weight, it was off by about 30%. How I got around this was capping myself @ 1500-1750 calories metabolic + 50% of what my app said I burnt exercising. This allowed me a slow but fairly easy march downwards. By doing it this way...i'm assured of a deficit. Also note that most calories are odd in that many companies rely on tables to compute what it is and those tables are often created by the "burn it with fire" method; we don't burn with fire in our bodies. So I believe it is critical for most people to actually track with a calorie counter to try and figure out their "adjustment factor". Once you track stringently for 6 months you have a really strong idea of how much you are consuming each day and can probably go to the method she said of basic "what did I eat today" vs "exactly what did I eat and what was its composition".

[@CamNicholls]

Thanks for sharing mate

[@alexandresilva8233]

been tracking almost daily for years and it's not that complicated. It's just one more habit that once you gain it becomes easy. And it does reveal a lot and helps you fine tune your intake. I normally try to consume my basal + what I consume on the bike, which is roughly around 250 kcal per hour. Then I just adjust protein to reach the daily target. Did you see a change in body composition? I'm trying to lose my last 5kg of body fat (then I'll be at around 8% BF - currently at 12%) but don't want to lose performance. That said, if all goes well I would like to lose 5kg of fat as I also put on 5kg of muscle. The thing is that normally you need a caloric deficit to lose fat and a caloric surplus to put on muscle. What's your experience with that?

[@santoshsubudhi9707]

Was looking for this information and bang it appears on my feed. Thanks a ton Cam

[@user-rc8eq9jq4f]

you have to find out what works for you if you want to lose weight you need to cut out sugar and carbs for the first 40 days, your body will have no choice but to lose weight. and it has to be a life style change, sugar is the hardest thing to get over, it's a drug. and you will go through withdraws, once you control it it's all down hill, it worked for me, i weighed 168 lbs June of 2017 i weighed in this morning 145.6 and in 3 years the most i went up was 150. i'm 68 years old and i have been riding better than i ever have and i feel great.

[@jhallock]

What advice can your share for cutting back on the sugar, big challenge for me, hooked on it for sure. Thanks

[@jhallock]

@@InconnuGlitterBoy thanks for the advice!

[@CamNicholls]

Thanks for sharing Tim and agree, Steph says the same but you do need to generalise a bit for a YT vid. Keep up the good work

[@darionigro]

Cam these vids are great keep em coming. Love the different aspects of it all and really gets you thinking how the body functions in different areas. I was surprised to hear that too much carbs or carbs in general can add to the inflammation which your muscles are already suffering from when you train. Very interesting. Thinking that i might lay off em but still intake them in moderation. Being Italian, this is up hill battle :P Guaranteed weight lost without having to train is to get off the Soda drinks. I too was suffering from it, drinking a Coke nearly a day. Swapped them for SodaStream and the tiny amount of cordial with each glass for flavor, the weight lost was happening, added cycling to work to the mix and its was dropping significantly. The problem is, you get to a point that you dont gain, and you dont loose weight, so wondering if training more harder will fix that or genetics/age starts to come into play. Which I feel dieting/what what you eat will help you to a certain point? Could be wrong and just talking from self experience. Again, probably different for everyone as we are all different. I too have made that mistake and let the scales do the talking which is so right, not a good indication. I was taking monthly photos of my body and you could see the results straight away in the face. Thanks Cam.

[@durianriders]

Dario is it impossible for refined carbs to cause inflammation as they are void of fatty ACIDS and amino ACIDS. When you understand human physiology you see the instant flaws in current nutritional dogma. Look at my face and how lean my gf's always are. Zero overt inflammation.

[@richardbernat513]

In my personal experience, keto low-carb eating has reduced inflammation. I was scheduled to have a reverse shoulder replacement some three years ago, but went back to a keto protocol prior to the surgery and the severe pain vanished, so I canceled the surgery. If I eat food items with sugar and refined carbs, I get itching and even blisters. I have no problem with animal products and low-starch veggies.

[@AM-yb1ez]

I've lost over 100Kg. I was 210kg at my biggest, probably more. Lowest I got was 98kg, then went back to 116kg, now currently 2.5 months in deficit again and I'm back down to 106kg. Target this time is 80kg and I want to stay there this time.

[@rodartrobot]

I could watch her talk about nutrition forever!❤️❤️❤️

[@sambrown1779]

Awesome. Cheers mate

[@chefdeparty]

Most of what she says here is exactly what i've been doing all summer and I've lost 20kg since lockdown started. Got about another 12kg-ish to go to target sub80kg. Generally only eating once a day at around 5pm. Big pile of raw and crunchy salad with either oily fish or chicken and potatoes, rice or pasta. Drink plenty water or weak diluting squash type juice throughout the day and maybe a wee treat like a piece of dark chocolate or a danish pastry with a cup of tea after dinner. I use Vivo Life plant protein shakes with a scoop of Huel and mixed with Hazelnut milk straight after a ride or a weight training session. Been feeling so good all summer and i'm currently the lightest i've been in 17 years. Excellent video Cam. She's confirmed everything i've pretty much learned myself this year. Love your channel bro. Always full of great info.

[@robphegan90]

Great video very informative.

[@CamNicholls]

Cheers Rob, Cam

[@st939]

People don't understand, loosing weight is not through diet, eat that much of this and that, don't eat that, etc. Weight loss is achieved through a lifestyle change. You need to change the way you eat and what you eat FOR EVER. End of story. Add some exercise for additional health and to speed things up but that's it. Don't go on a diet, change your life. It's the only way to success.

[@nathanp9449]

I tell people...if something is not sustainable for the rest of your life...it's not worth starting!

[@tarakb6881]

Really knowledgeable person Best advice...

[@spinspinbaby1531]

I dont even eat/drink cakes, ice cream, sweets or beer and still struggling to lose weight 😂

[@rassems102]

prob eating too many carbs and fats, and when I say too much (more than your maintenance calorie intake)...

[@TrucTroob]

I wanna drink cakes too

[@rassems102]

@RegularOldRug lol not sure if ur trolling, you see the phrase "too many" right? 🤔

[@DenaStrawberry]

@RegularOldRug what he meant is you are eating more than what you are burning foe example burn 300 from hard cycling then eat a chocolate bar that is 400

[@lecourageuxame100]

Same! Lol

[@gerrysecure5874]

You can do a 90-120min true zone 2 ride on empty stomach fasted state without problem. You won't need many carbs. Make it straight before a regular meal and you won't overeat. No counting needed.

[@dwaynerandolph3565]

This is easy, 2 to 3 meals a day along with exercise & rest. Proportion each meals with healthy carbs, proteins, & fats ✔️

[@stevestewart-sturges2159]

I remember reading something Allan Pieper wrote about Sean Yates, weight loss regime... coffee and tart in the morning, 5-6 hour ride, sunbaked or play volleyball on the beach, then a pizza for tea, noting kept in the house except water....

[@garrycox9089]

ive lost 10 kg in 8 weeks just started cycling at 67 yrs ,i fast after dinner and only a coffee before ride 35 k on road on mtb and bcas on the ride a protien shake at completion 5/6 days a week

[@zyghom]

> 1kg/week is impressive but might not be sustainable. However the initial weight loss is always quite quick. The point is: reach your goal and... STAY there for some time. Long time I mean. Of course plus/minus 1-2kg is not an issue. But without bouncing too much.

[@CamNicholls]

Awesome to hear, well played Garry. Thanks for sharing. Cam

[@marcdaniels9079]

Well done but don’t waste your money on BCAAs ( check out Shredded Sports Science channel for why). Training fasted may work for you but generally the adage is don’t diet on the bike. Similarly you don’t need a protein shake after the ride ( check out Dylan Johnson channel for why it is sub-optimal for glycogen store replenishment). Better is to replace some of the glycogen with carbs immediately post ride. The reason initial weight loss can be quick is that when you restrict calories you will lower muscle glycogen and for every gram of glycogen less there is a corresponding 3G of water less stored. Keep on riding !

[@fedup3449]

I'm doing the same as you pretty much. I've lost 16 kg in 12 weeks. I'm 61. I'm also doing weight training so in terms of losing body fat it must be more. I don't eat meat anymore except chicken once a week in a curry. Huge benefits from that. I enjoy a drink so that's staying in the mix but hey i'm back down to a weight i haven't seen in 40 years. Lots of fish, veg, salads, fruit etc. Good luck with your efforts.

[@bossg2817]

What I did at the start of this year is bike to work (18km/day x 5 days) and have a 100km + in weekend. Then starting March did IF, and so far I lose 10kg (60kg, from 70kg).

[@calhoune19]

Nice video reconfirmed what I’m doing. 29kg down on journey to be 35kg down. Cycling main exercise, but main tool is kilojoule deficiency, protein up, carbs down. I started with distance as goal and moved to focusing on increasing my average speed which got my heart rate up. Oh yeah and as the doc said look out for sauces and oils they are a killer for kilojoules!

[@durianriders]

leanest nations on earth eat a high carb diet. Thoughts on that?

[@CamNicholls]

Congrats on the weight loss

[@dquin12]

That intro will NEVER change!

[@CamNicholls]

Yep

[@JayeBautista1]

From 78kg to 62kg. I don’t have to diet. I eat what i want to eat. I just cycle 40km every day.

[@Unvaccinated750]

That's the point bro, i cycle 40-50km on day, and i can eat what i want Road bike is best calories burning😘

[@ACoroa]

Eating several times throughout the day allows for more protein to be absorbed? That's good information.

[@cup_and_cone]

Really informative video, Cam! Does Steph have a preferential way to track caloric burn (other than the obvious meticulous method of tracking your weight/caloric consumption over time)? I've found fitness trackers to often be way off for myself, because my metabolism is much lower than my peers; when doing identical training with teammates of the same weight, my teammates always lost weight before I did.

[@CamNicholls]

Thanks for sharing and great Q mate. I believe Steph will be getting to some questions later on. So stay tuned. Cam

[@durianriders]

You sound like you have adaptive thermogenesis from prior calorie restriction. Throw out the scales mate and quit counting cals. Keep your fat intake as low as possible and focus on getting all your carbs from white rice, sugar, fruit, steamed potatoes. Nothing fried. The fat you eat is the fat you wear. Use less/no caffeine so you have less cortisol in your blood.

[@MichaelBoogerd]

Excellent content, every new academy video makes me stop what I’m doing and listen. Great advise and presented in way even dummies like me can absorb the info! E.g. no MaccyD Big Mac and fries but filet’o’fish will be alright 🤣😉

[@MichaelBoogerd]

InconnuGlitterBoy it was a joke mate!

[@brendankurzok8207]

Great video, very helpful for us 120kg riders trying to get down into the double figures

[@syedzgaming]

120kg..wth..I thought I was heavy at 93kg. Are you guys using wheels made of vibranium?

[@peterallison290]

Syed Abdul Gaffoor that's a bit rough mate.

[@SA-hq6dn]

wow spot on

[@brianmessemer2973]

This is getting personal now Cam... 😂

[@CamNicholls]

haha! I'm in this boat right now mate!

[@mickelkobeck7376]

I HAVE to count calories.......I tend (every year) put on 12-15 lbs. during the off season....usually takes until about April before the weight comes back off. I'm now down to my "racing" weight....again...lol

[@durianriders]

your weight yoyo's because you count cals then starve yourself into post starvation hyperphagia and then adaptive thermogenesis aka rebound.