Lose Weight. Don't Feel S#*t. Use Zwift.

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Lose weight with cycling
Let's talk about zwifting and weight loss. You might love cycling and want to lose weight, so zwift seems like a pretty good option. It's not always straightforward though, and losing weight with cycling is not easy. There are things which make it much easier, and so I've put together this video on weight loss tips for cycling to help you out.
Although this is focused on how to lose weight with zwift, this would work for any indoor cycling training like trainerroad or fulgaz. So you can lose weight with indoor cycling with this too!
Whether you're a pure cyclist or you want to lose weight for a triathlon like an ironman triathlon, these nutrition tips for cycling weight loss should put you in a great position to lose weight.
So, learn how to drop weight as a cyclist, safely, and feel good whilst doing it!
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Visit the website for free articles and downloadable PDF resources: www.nutritiontriathlon.com
The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)
00:00 Introduction
==========
Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]
Website:
nutritiontriathlon.com

[@NutritionTriathlon]

If you found this useful then you should subscribe to my weekly newsletter (it's free!) for helpful nutrition advice. You can sign up here: www.nutritiontriathlon.com/newsletter-sign-up

[@Jakiou]

Have been Boxing in 13 years also on national team. When i stopped i became very fat very fast. I talked with an Old friend WHO’s a pro cyclist. Mads Pedersen. He told me to get a bike i bhought one i knew the recipe for weighloss so I bhought my bike and turbo trainer 20th august and have lost 22 kg already. I dont starve my self at all. I eat what I want but 8 out of 10 is healthy but if I want something sweet I take it. Lifestyle changes is better than 3 weeks of crazy hard ristrictions that doesn’t last long

[@NutritionTriathlon]

Amazing change, well done! Yep, you're so right. It's about lifestyle and long term consistency and not a couple of weeks of restriction. Congrats again to you

[@caliph89]

127 kilos here. Just ordered my smart trainer to use with Zwift. Heres to starting my weight loss journey! Thank you for the helpful, well put together information.

[@NutritionTriathlon]

Awesome! Good luck with it all, and have fun along the way! 😃💪 You're welcome

[@MooChimp]

How is it going?

[@WellValUa]

any update?

[@NutritionTriathlon]

"to do this properly" The advice you've given is not helpful if someone wants to do it properly. Intermittent fasting and eating tons of meat is a very basic approach. Might work for some, but definitely isn't for everyone. That approach would also carry a high risk of not being sustainable. The reason I made this video is to highlight the issues that make it difficult for people to consistently stick to a diet and lose weight over the long term.

[@UberusEpicus]

110kgs here, just bought a trainer, I want to lose 25kgs and will start the weight loss journey, will definetly keep your pointers in mind. Thanks!

[@NutritionTriathlon]

Good luck with it and have fun along the way!

[@HD-nf9jl]

@UberusEpicus How is it going? Really curious :D

[@misterblort]

@@HD-nf9jl Well I,ve lost about 11kgs since the first of januari. It also made me much more "into" cycling so I am now doing outdoor rides every sunday and try to do 2 indoor rides during the week. So it's going, slow, but steady :) But I feel a lot more fit even tho I still weigh 100kg. I havent really changed my diet, probably could lose a lot more and faster by eating healthier and drinking less alcohol.

[@Gregg4886]

Good luck mate! You can do it! Just stick at it!

[@HD-nf9jl]

@@misterblort wow, nice effort mate! Thank you, for your reply. I will try zwift aswell!

[@madiantin]

That was absolutely brilliant. Thank you so much!

[@NutritionTriathlon]

You're welcome ☺️

[@Aureas133]

Tangerines and oranges did it for me. I'm no expert, neither in nutrition or training, but somehow was struck with the motivation to lose weight (i was overweight). And like I did when I stopped smoking 10 years back, I just cut all crap at the same time. Everyone knows what crap food is, and just don't eat it. Sure I was hit by surges of cravings, and thats where the tangerines and oranges came in. I said to myself I could eat as much as those during cravings as I desired. Thing with them is, the peeling en parting takes time, and after 2 oranges you're not hungry anymore. Yes I also felt hungry at some times, or that feeling of an empty stomach when off to bed, but that quickly just felt like 'its working'. And boy did it. It took a while to start, but once the kilos started dropping it got addictive, and a game. And yes I picked up cycling along the way. Told myself I only could have a burger and a beer if I rode at least 3hrs. After a while I just couldn't wait to get my sunday ride in so I could get my reward. I've lost 30kg's in 2 years. The craving for crappy food is gone I rather have something sustainable, and I bloody hate tangerines and oranges.

[@NutritionTriathlon]

Love it! That's such a great story to losing weight. I can totally believe not wanting to eat more tangerines after the peeling... I'm sure your hands smelt so orangey too! Congrats on losing 30kg, that's a brilliant achievement.

[@beckieswann5951]

Great and information - massively appreciate this - thank you!

[@NutritionTriathlon]

Thanks Beckie. You're welcome!

[@bensrunningandfitness3124]

Awesome info! Thanks for sharing!

[@NutritionTriathlon]

My pleasure, thanks!

[@cycling4life351]

This is the exactly what I needed to hear for my new plans following a break from Zwifting ! Thank you 🚴‍♂️

[@NutritionTriathlon]

You're very welcome! Good luck with it 💪

[@FRANCJ02]

Masterclass James! Thanks a lot for sharing all this knowledge. Hope you are keeping well

[@NutritionTriathlon]

All good here, hope you are too! 😀 Thank you 😊

[@guillerunning]

Great video! Thanks mate 💪🏽

[@NutritionTriathlon]

You're welcome, thank you! 🤘

[@raptor186]

Great video. Really insightful and gets to the crux of hurdles I have encountered. I will take this advice as part of a fresh start 💪💪💪

[@NutritionTriathlon]

Awesome, really glad to hear this! You've got it 💪

[@svendunker4494]

Thanks for motivation 😊 greetings from Germany 🇩🇪 👍👍

[@NutritionTriathlon]

Bitteschön Sven! You got this! 💪

[@mikewynn8901]

retracted initial comment as I have just watched your video on fasted training... thx

[@choppertastic]

I need to sign up for that weight loss...

[@benbos1925]

Great video as always! I have a question about Z2 “fat urning zone”. Not so much to do with weightloss but more training the energy systems the body uses. I have heard/read in recent research, that if, during a Z2 session you cross over into a too intense zone, like encountering a hill or city signs sprint. It takes your body up to 30min to get back down into the Z2 energy system. This I get. But does the food you introduce during your Z2 training change the energy systems your body uses. Or rather does that impact the adaptations your seek out to gain with Z2 training ( like mitochondria increase and capillary density ) Cause you always hear fuel your workouts! And I agree!! But an intense interval session might be only 60min. I usually use a bottle with 30-40grm carbs for that. And fuel properly after with carbs and proteins. Now on a z2 ride / run which could be anywhere from 90min to 3-4hrs. ( although I don't run for 3 hours ;-)) When you take carbs on a ride / run like that does that have an influence. ?? Wow long winded question, and don't really know why I wrote the first part. But😅 Thanks again! ( btw still would like to do colab on an episode on nutrition for scuba diving )

[@NutritionTriathlon]

Haha, great question! It's a really important topic. The absolute truth: can't say for sure. What we know: The food we eat definitely changes how we manage our energy and what we're best at burning, For example: Eat more carbohydrates/consume carbohydrates during training - your body (short term) increases its ability to burn carbohydrates because it upregulates the mechanisms to process carbohydrates. This in turn downregulates your ability to burn fat. Have low amount of carbohydrates/train in a fasted state - your body (short term) increases its ability to burn fat and your ability to burn carbohydrates is lower. Training with low carbohydrate stores/less carbohydrates during training could improve your ability to burn fat, but the question (and this is such an interesting one) is whether that's actually beneficial over the long term. Whole other topic to talk about, and there's a lot of nuances. The answer for most people is 'perhaps', but what is going to be better for them over the long term? Probably better to fuel well (like you always here) to enable good health, consistent training and sticking to the long term plan. For most people this means a carbohydrate focus, rather than worrying about specific adaptions like better burning. AFAIK we can't specifically influence things like mitochondrial density etc through nutrition alone; that's training stimulus + proper recovery (including good nutrition). Hopefully that makes sense but always happy to go into this more! Also up for an episode for that, let me know 🙂

[@wakeywarrior]

I’ve just had a 45 min Zwift session up some big hills. Just had two bacon and egg sandwiches after. Hopefully that will fill me up as I’ve been starving after Zwift sessions. I am 95kg.

[@NutritionTriathlon]

Sounds like you need plenty of food to keep you going! 🙂

[@dewidavies7995]

Hi i am newbie, i am 56years, i walk, cycling on zwift, and weigh 19stone 1.2pound, 5ft 10in, level 6 on zwift, Did t.t. in bynea Cycling club back in 1992. 10stone 7pounds racing weight. Looking to getting fitness back and losing weight, thanks for the video help 😊.

[@NutritionTriathlon]

That's great to hear! Good luck on your journey back to fitness, and with losing weight! Glad I could help you 🙂

[@GhostTrainPhoto]

Great video! Couple of questions (not zwift related, though I practically live on Zwift). 1) I've been working on losing weight on and off for the last couple of years. I'm down 40lbs from my starting weight over 2 years ago, but have hit a plateau. I'm training for a 70.3 Ironman and also noticed that my run speed has also hit a plateau. In fact, I'm running slower than I did when I started. However, when I started training, I got really hooked on the Z2 training and that became my default pace on every run. I don't think I've done any interval training or speed work...is this why my run speed hasn't gotten any better? 2) I have CHRONIC insomnia and take medications to sleep (usually to minimal effect). How can I train around this? Is it possible that despite diet changes and a caloric deficit that insomnia has led to my weight loss plateau?

[@NutritionTriathlon]

Hey, and thanks! 🙂 With regard to your first point - first of all congrats! That's brilliant. Your run speed might not have improved much because of a lack of interval/speed training, but generally as someone loses weight + trains more they will still be able to increase their speed. Have you tracked your heart rate throughout this time via a reliable source? Has your heart rate dropped to a lower value, but your speed stayed the same? 2 - With regard to all this, it might just be that you need a break from trying to lose weight. Sometimes you need to just reset for a couple of weeks, to allow your body to get back into the swing of things. Being in a calorie deficit for a long time can start switching off little parts of our body and decrease our metabolism, so this can be helpful. I can't comment on this too much because there is also far more to understand here and lots of nuance, but it might be worth going to "maintenance calories" for 2 weeks and then going back into a deficit. Hope that gives a few ideas for you!

[@frankfoster6221]

I lost 35 pounds in the spring riding Zwift and a change in diet!

[@NutritionTriathlon]

That's fantastic 😃 well done! 😎

[@jessy7136]

I am a big fan of a brief walk (30 min - 45 min) in the morning fasted. I feel great fasted but I can't do fasted intense cardio or even weight lifting. I also can't eat and go straight into working out. I end up loosing my food hahahaha. Great video! thanks for the advice! Do you have a preference for food before the zwift training and how long before?

[@NutritionTriathlon]

There's definitely some individuality to it, and fasted training isn't bad as such. It's just knowing the dangers and doing it in a controlled manner. Depends on the time of day for food before zwift. It's early in the morning then just something like a banana or some toast with honey, ideally at least 60 mins before but really whatever time I've got! If it's a long/hard session then I just aim for a regular meal

[@jessy7136]

@@NutritionTriathlon I'll try this! thank you

[@top_tier5593]

subscribed pal

[@NutritionTriathlon]

Thank you, much appreciated!

[@redtrekgirl8883]

SMOKE CLOVES! 🎤🚬🐈

[@el_carbonara]

eating too many vegetables also is bad IMO, you really need to be on the limit of starving feeling to drop any weight consistently

[@NutritionTriathlon]

Hey. I'd actually disagree with this. We can be really simple about the numbers here. If you're in a sufficient calorie deficit then you will lose weight, regardless of how full or how hungry you feel. That's why it's so important to pick a diet that works for you, and include high satiety foods like protein and fibre. People can lose weight eating whatever (see recent news story about a guy eating McDonald's). But what they eat will dictate how they feel during it and overall ability to adhere to that diet. If you find the right diet it shouldn't feel like a chore, and you shouldn't feel constantly hungry

[@el_carbonara]

@@NutritionTriathlon sure but this is just my personal experience after tracking it meticulously in a journal for quite sometime now. All I eat is mostly vegetables as the bulk and I have only dropped 500g in 4 weeks. According to CICO I should be 100% in a deficit then why is it I am not dropping weight? This suggests to me I am not in a deficit by only eating just vegetables? how? that blows my mind but I just have accepted that I must be eating too many vegetables. I drop the amount of bulk from vegetables and make sure I am on the edge of really hungry before the next meal and it suddenly starts to work although still slow but I do see evidence of the scales moving in the right direction doing this slight change.

[@NutritionTriathlon]

There are too many variables for me here to be able to explain it, but some of the question I would have: You mention tracking in a journal. Is this paper based? Do you track all your foods, including liquids? What are you estimating your daily calories needs to maintain weight as, and what is your estimated daily calories deficit? Are you in too significant a deficit for proper weight loss - would you be better off increasing calories? Diving into these things more deeply often reveals the answers!

[@user-ur5vw1gi4v]

@@el_carbonara sounds like you're lying to yourself. If you eat only vegetables you will starve in a few days. In fact vegetables are so low in calories it is dangerous to only eat that.

[@el_carbonara]

@@user-ur5vw1gi4v not at all, im simply advising others the reality not the sugar coated. I've done this for years and im still alive. Vegetables aren't that low in calories when you eat bulk (compared to other food they are relatively lower but it isn't a silver bullet). Also what planet are you on? vegetables include spuds which contain plenty of calories and were a stable foundation of countries during times of war. I am not saying I eat many spuds but im just emphasising what a stupid statement you just made.

[@agooodolecoder]

Nope, people with excess amount of bodyfat (bmi 35+) can and probably should starve a bit more while working out , the body has plenty of energy resources (body fat). IMHO The advice in this video makes sense for people who are already out of that "real" obesity zone.

[@NutritionTriathlon]

Do you have any evidence to support this? Because it just isn't true. The same principles apply. You shouldn't be trying to starve yourself, you just need a sensible calorie deficit. Furthermore, from experience working with overweight clients, "starving" oneself typically leads to binging later on and does not help with long term consistency or adherence to a diet. Also worth noting is that in realistic terms, a lean BMI person has the same capacity to use fat for energy as an obese person. A lean person will have ~50000 calories worth of energy stored as fat - which is way more than can be used. It's energy intensity which dictates whether you use carbs or fat for energy.

[@agooodolecoder]

@@NutritionTriathlon the only evidence I have is myself. I think 1800 total daily cals for any obese person is more than enough. Things changed only when my deficit was 1000cals. I counted everything and therefore calibrated my daily cals before started dieting .. 500 cals didn't make a dent .

[@NutritionTriathlon]

Really does just depend on how much you exercise as well as personal characteristics. 1000 may have been appropriate for you, but for others this will be too strict, or at least too strict to continue training consistently over time. It's not to say you can't do it or that you're wrong. But for generic, broad advice I would advocate slow, steady and as minor a calorie deficit to stimulate weight loss as possible.

[@user-xv4tw1hc1x]

Когда я использую звифт для похудения, то я не худею, а нарборот толстею😂

[@NutritionTriathlon]

I had to translate this, but it sounds like you gain weight instead? Something doesn't quite add up there 😀 power athlete looking for increased muscle mass? Over drinking?