Struggling To Lose Weight From Cycling? This Could Be Why...

[@gcn]

We hope you've found this insightful. What are your top weight loss tips?

[@RafaelZamith]

Guys, I REALLY like your content and as runner stepping into the world of cycling, think that I should give some feedback and ask you to stop with this outdated view of weight loss. Not gonna hate, instead I'm going to give you some examples: - Counting calories as overall standard doesn't make any sense because it assumes that all calories are the same and don't have different hormonal response, like the spike in insulin when you eat too much carbohydrate. Ex: If calories were the way too go, why not drink 0 calories diet cokes? - The second is very important, and I'm talking about health and not ultimate performance. I really think if your trying to go for the next PR, you really need to consume carbohydrates, but the "starvation state" is not at all related to carbohydrate. If you eat less of it, your body will get used to burn fat to produce energy. You can take the example of people building lots of muscle through carnivore diets and the case of runner ultramarathon runner Zach Bitter. All of this to say: this advice does not help people, and I know that is always the ultimate goal behind every video. Please, get a team to really understand studies and be always pointing people at the right direction.

[@PatrickBlurton]

While many people do not have access to a lab that will test BMR, many local gyms have similar equipment that will give pretty accurate measurements and give you a good idea of what yours is. From there, it's calories in < calories out.

[@starlinguk]

@@RafaelZamith All calories ARE the same. It doesn't matter if they're fat, or carbs, or salad. You, with your particular body, would gain just as much weight if you ate 20000 calories of cheese as you would eating 20000 calories of cake. Myths like this were invented by an industry that wants to sell you something.

[@gelliot8156]

Good day GCN! I've lost roughly 120 pounds in the past year by watching calories and using biking for fitness. I really appreciate GCN, as it has inspired many of my goals and milestones. From my first 15 mile ride a year ago to a solo century in March, I feel like GCN has been with me the whole way.

[@mayurmahale3049]

Just cut all sugar. I find that it makes the single greatest difference in most people.

[@glbernini0]

You cannot out train a bad diet is one of the best quotes ever! Sad but true.

[@JMcLeodKC711]

Very good quote. The basic way to lose weight is "eat less and exercise". This is true but your priority should be diet and not exercise.

[@percyveer2355]

@@JMcLeodKC711 maybe, but beer and pizza are amazing :)

[@iraceruk]

You can as long as you burn off more than you eat. If you eat 10,000kCals every day but burn off 12,000kCals, you will lose weight.

[@jeffsartadventure3634]

I refuse to be daunted. Challenge accepted!!

[@marsonofjo344]

@@iraceruk Did that and busted my knee. You could incur damage by burning/exercising too much.

[@colinhand4675]

That pasta being described as a big portion has ruined my life.

[@Shadowboost]

A year ago, I could smash two of those in one meal easily, probably even three or four. Now after losing 85 pounds, I know. That is actually a large portion

[@Candyapplebone]

Can confirm, once you start measuring how much you eat, meals don’t need to be so big anymore

[@kellyvandervlies827]

My thoughts exactly! I can fit that in my hollow tooth (Dutch expression😋)

[@uniworkhorse]

@@Shadowboost damn, congrats on the weight loss!

[@Shadowboost]

@@uniworkhorse Thanks, it honestly feels so awesome, I regained my joy for biking! My ankle tendonitis is gone, cycling shoes actually fit again, so easy to move around. I got to my target weight and now, it's crazy. My metabolism kick started again after I ate a bunch during a vacation (I planned for it, cut an extra 5 pounds so that I could eat all out). Now I'm the same weight as before the vacation (gained a bit of muscle too climbing 3000 ft a day), but eating twice as much as before, and the weight is still staying off :O. I'm much stronger on the climbs and flats setting records left and right on Strava from even my 2009 days when I was this weight.

[@Chrlol]

This video is great, having lost 45 kg myself, I can recognize most of the advice given in this video and it is all great advice. I will add a few things one thing, which is: Even if you fall in and overeat alot one day in a week, lets say 2000 calories more and you keep your 550 deficit a day you will still loose weight that week, not the full pound, but around, in other words, don't give up just because you fell in one day and don't feel bad about it, especially since a slower weight is actually healthier.

[@gcn]

Thanks Christian & massively well done!

[@mannie8735]

Well done!

[@paharsinghmann]

Exactly what I am going through, spot on!

[@ryoukokonpaku1575]

Definitely. I've lost around 20 kg that I've gained from Covid by going back to biking myself (MTB). I even overshoot some days due to drinking parties or going out with friends which isn't easy to track but the goal is losing weight which is all that matters in the end. I usually use the daily targets more as a guideline than a strict target, what matters is I lose weight per week. I'm now 5 kg from my target weight and feel great being fit and being able to ride up steeper hills without being out of breath now.

[@AndrewGroat7]

As a health professional, I have to say this video is spot on! Great job guys. Lots of good advice in here. There’s no quick and easy fix, any sustainable weight loss is a lifestyle change. For all you out there trying to lose a few pounds, take the advice in this video.

[@foxyroxy2712]

The way he speaks is so calming and relaxing, keeping you motivated and to actually listen carefully to what he's saying. It really sticks! thank you!

[@greenpedal370]

Easiest way to get slim and fit. 1. Become a food or messenger cyclist. The only qualification is that you are breathing. 2. You will earn so little money you cannot afford to eat excesses of food. 3. You will work your tail off and in no time fat will turn into muscle.

[@Jeff-bd4gg]

GreenPedal at risk of being a know-it-all, fat cannot turn into muscle. It is biochemically impossible.

[@markmarlatt1105]

@@Jeff-bd4gg was gonna say the same thing. The premise of his statement would work though.

[@greenpedal370]

@@Jeff-bd4gg My comment was tongue in cheek.

[@iGameOvertv]

Unless you are a fat, lazy bastard like me and buy an electric bike to make those deliveries :)

[@greenpedal370]

@@iGameOvertv A single delivery to a block of flats with no working lift eliminates the "fat, lazy bastard" part of your post and my much maligned fat to muscle process begins. :

[@mitcholla]

this has inspired me. I WILL OUT TRAIN A BAD DIET.

[@drgfitdds]

Nice

[@zinger565]

I used to run and cycle in order to drink beer. Just gotta watch everything else :)

[@kitasofia]

I mean, the math doesn’t lie xD Buen all you eat lol

[@fhowland]

I’ve been out training a bad diet for years. I don’t eat much, or often, but usually when I do it’s not healthy lol

[@greedfox7842]

@@zinger565 I can't put the work in to drink beers, and liquor is only 150 calories a shot. easier and more aero.

[@aisti1234]

I once tried to lose a few kilos. But i don't lose, I am a winner!

[@goddammn5506]

Just smoke green and you'll start losing weight without working out

[@dambuster6387]

@@goddammn5506TUT TUT.

[@jerre6882]

@@goddammn5506 but what about those munchies? I need to stuff 4 taco's in my mouth

[@goddammn5506]

@@jerre6882 that's the thing if you serious about losing weight you have to try not to eat or just drink water only for the people the wanna lose weight😂 and LOOOL speaking of smoking I'm having one rn😂

[@jerre6882]

@@goddammn5506 i stuffed my fridge with berries. It only works if i dont have that fastfood in my house. Im on the no carb thing for a few months, losing weight by the minute. Having one rn2, peace!

[@SuperSivla]

i learned more in the last 15 minutes about loosing weight than my dietician as ever told me. will definitely keep your tips to hand as i loose more weight, thanks!

[@markfeldman6509]

a brilliant and informative video. I started cycling seriously two years ago ( at age 65) and coordinated it with a total diet transformation. I am a retired doctor. Currently ride around 150 miles per week on a Catrike Trail and a recumbent long wheelbase Sun EZ sport. I eliminated bread, bagels and similar foods as well as almost all sweets( except a small bit of dark chocolate each night.).No ice cream and limited amount of store bought prepared foods. Tons of fruit and nuts/ dried fruit and power bars for snacks and for riding duel. Popcorn at night. Jump forward to age 67....now weight 173 vs 195-200. BP 114/74...resting pulse 52. cholesterol 130.... no more cholesterol meds, BP meds, or anything requiring Rx. Just vitamins and good healthy food.Disciplined to the “N th degree”. it works beautifully. Feel incredible and each ride gets easier.....your video is a “ must watch” for all cyclists. Congrats on a job well done.

[@merylwalkley8087]

Love this video and Ollie

[@merylwalkley8087]

Muscle dosent weight the same as fat,that is a known fact,that's an old myth

[@stringbean585]

Great video with great information. This is perhaps Ollie's finest work as a presenter! He has taken a fairly dry subject and made it very enjoyable to watch. He is a first rate presenter!

[@gcn]

Thanks!

[@daniellouw1]

This is probably the best general weight loss video I have seen, as this is not only applicable to cyclists but also to any person, whether they exercise or not.

[@monsterxc2670]

Best cycling weight loss video I’ve seen in a while. Much more engaging and entertaining than most of the “10 ways to...” videos out there (including from this same channel!). I appreciated the practical example of a long day of riding/eating and also the tips on properly calculating calories burned on the bike. This may finally convince me to buy a power meter after putting it off for years.

[@MrColdSpark]

Why buy a power meter? He said it is 5% accurate? 7:50

[@wjvlodek8769]

@@MrColdSpark I think he meant say 5% inaccurate. I thought he said it was the most accurate of the methods. maybe Im mistaken..

[@MrHabber]

@@wjvlodek8769 He meant it's accurate to +/- 5% (i.e. highly accurate)

[@dolceitalia5846]

Finally! Someone who talks sense when it comes to weight loss & how to achieve it. Took me months to get my head round all the jargon & what it meant i.e. BMR etc but a year on & I’m 3 stone down by only healthy eating & tracking/calculating my cals/macros. Now I’m at my preferred weight I have started to MTB to tone & loving it :)

[@felipessunshine]

I have been educating myself on fitness for years and I have to say that this is the most informative video I've seen

[@gcn]

Thanks very much

[@thymenvuik8357]

Ollie, such a funny presenter. I enjoyed the vid!

[@redhunter1535]

Not really

[@eparker3157]

I really appreciate Ollie's approach to this (and other) cycling stories. His mix of scientific detail and subtle humor is very effective.

[@si7273]

Same here. Reminded me of a program in the states called Good Eats. The host would talk about certain things, then delve into the scientific explanation, often with life-sized props. Like balloons being molecules or the like.

[@yengsabio5315]

@@si7273 Alton Brown, eh!?

[@si7273]

@@yengsabio5315 yes, Alton brown!

[@peterallen3858]

Good on GCN for looking at this. As a 105kg sprinter and descender I do sometimes feel left out of the cycling community, which takes leanness for granted.

[@rickeden-smith7256]

This video is brilliant! I am a PT of 7 years and have been doing consultations with clients covering all the info he went over about BMR and calories in/out etc and he explains it perfectly!

[@ellipticalsoul]

It can be helpful to track your body fat percentage and waist measurement as well as weight if you're starting out from being sedentary like I was, because you can then tell if your additional muscle is making your overall weight stay static/only slightly decreasing

[@tarkilldudegaming2296]

Think this vid was just an excuse for ollie to go and eat paninis in cafes

[@gcn]

Dang, we've been found out...

[@prabodh11]

😂😂😂

[@carlstatham594]

Best weight discussion I have seen. Great job Ollie.

[@Kim_Miller]

If somebody out there has lost a few kilos in the last month or two, I think I've found it.

[@TheKaiTetley]

Kim Miller. Yep. I’ve lost about 8kg.

[@jmannii]

You can keep them or get rid of them. I don't want them back.

[@fruz-diablo9053]

Nutrigo Lab Burner er et kosttilskudd designet for folk som ønsker å gå ned i vekt og omforme sin form. nplink.net/7073eclm

[@tiaannel1026]

Lost about 15😂😂😂😂😂

[@sonal4753]

Lost 1.5

[@matt6288joyce]

I’m new to cycling and as a complete newbie to all things road cycling, I’m finding your videos absolutely superb. Thank you for such high quality content

[@hectoraustin4647]

It is my first successful diet. If only this diet would have been in my life a lot earlier. Ensure that you visit *2WeightLossFast. Com* Of all the weight loss plans in the world, this is the best, I lost Almost 8 lbs.

[@ItsLloydM8]

"You cannot out train a bad diet." *Challenge accepted*

[@cryptofred5773]

You can.

[@ToThePointCT]

I do

[@Terrorworld]

I do. Intermittent fasting. Skip breakfast, lunch at around 2 pm, after the ride. It takes Some time to het used to, but i went from 93 kg to 72 kg in 1.5 Year.

[@mottohorn]

@@Terrorworld doesn't work for everyone, r u a diet expert?

[@icyraikkonen2516]

I tried to use cycling to lose weight, but it just got depressing. So now I just ride for the enjoyment and my mental health. I find I feel more stress trying to count calories and being worried about what I am eating when I'd much rather go for a spin and clear my head of everything in the world. I'd rather be in a great place mentally than losing those few extra kg to get up a hill a bit faster :)

[@TT-fn1xb]

Your reply just backs up what I think is the danger of making weight loss your focus. Focus should be on the great feelings you get from cycling. Seeing a man who is clearly at a normal weight, stepping on the scales to check for weight loss just doesn't feel right to me.

[@Foxtrottangoabc]

Yeh ive always made sure i dont take any speedo or calorie meters with me , i just use my natural breathing and dizziness to gauge my current exertion levels 🙂. This allows me just to relax more and cycle random routes whereas if i had all my time gadgets i would be obsessing about time 🙂 i find it more fun this way 🙂

[@neilmoses3376]

Try the hole food plant based diet please see nutritionFacts.org

[@elizabeththompson4304]

Paul, thank you! Always keep things in perspective. Losing 10-15 pounds right now is ONE of my goals only because I know it is one component in feeling physically as well as mentally better. Using walking and now bicycling to clear my head and stay emotionally well. Everything in moderation. Good luck and stay well.

[@JohnFekoloid]

@@Foxtrottangoabc As a kid, I would play about bare feet for hours on end and never feel hungry. Whenever my bike was good , friends and I would zigzag the whole neighborhood till sunset forgetting to eat our food. And I was so thin then. If only, as an adult, one can be THAT active throughout the day, we wouldn't need to calculate anything. Weight loss will come naturally.

[@KaracaKacar]

This video was one of the most beneficially-informative-content-rich videos you've done in the last months! Being a subscriber from the earliest days of GCN, things were getting a little repetitive for me :) Keep'em coming! :)

[@frankthachamp]

That video is so true! I used to eat badly while cycling and running and I wondered why I gained weight instead of losing some. Turned out I ate even worse stuff while I trained than before since I thought I was burning it away. The day I changed my diet, my weight dropped by 40 lbs in a matter of months. If you want to lose weight, training is good, but you should start by looking at your diet. This is where it all begins!

[@mtnbikehead]

I dropped 25 % of my mass over 5 months. I made it to my goal weight of 160 lbs a month ago, and now just maintaining weight. This was through a low carb diet, intermittent/time restricted eating, fasted workouts mixed with fueled workouts. You can still enjoy yourself with food, which is a must. Just don’t do it daily. My Vo2 max is now really good, ftp and w/kg is fantastic. Endurance and recovery is great. Even my weight bench is at a 20 year high. You can do periodic keto, but it takes awhile to become fat adapted, so you will lose strength for awhile, but it returns. Don’t do keto when you plan on some high performance rides, unless you have been at it for a few months. I consider myself low carb, and very well fat adapted which proves that an overweight 53 year old carb addicted slug can turn things around. This is a great GCN vid. No BS. You can’t out exercise a bad diet, as all the much more true, the older you get. Look Up Insulin Resistance and go from there.

[@hulsfamcalcan]

Rockhead Gary as someone who is insulin resistant I can say that keto and IF works for me.

[@mtnbikehead]

Anthony Hulse I don’t know how long you have been at it, but I found at 12,16, 20, and now 24 weeks since I started have all shown definitive improvements. My ftp in terms of w/kg is exactly 50% higher than it was at the end of last summer. Recovery after a really hard effort is fabulous.

[@deanhough8993]

This was one of the most comprehensive and sane summaries about diet and weight loss. Excellent and well done!!!

[@karenr.349]

I am trying to be more consistent in my workouts..I am starting roadbiking...your videos have been very informative, fun and motivating to watch

[@recstoppauseplay]

Great job Ollie, factual, fun, helpful, informative and perfect length to keep up the interest. You also have a great speaking voice and delivery. For a senior cyclist like myself, it's so refreshing that you and your colleagues have clear and immediately understandable enunciation. Kudos of course also to the audio/video crew who do such a great job of bringing all of you to our computer screens.

[@ekie7361]

Thumbs up for Ollie! Entertaining and good advices!

[@BethFrecks]

Accidentally clicked on this but watched the whole thing. So informative without the use of a lot of jargon that can be confusing if you aren’t so savvy with weight and calories etc.

[@lneleven1708]

Just started my weight loss journey and incorporating cycling as a form of exercise. This is a great video and one that should be revisited so many more can see. Bravo

[@PInk77W1]

I rode across the USA in 30 days I lost 30lbs. When I got to Washington DC I literally couldn’t stop eating.

[@brok3ncyd343v3r]

Ive never felt so proud and dissapointed at the same time, until now 😂 congrats on your ride tho must of been nice

[@multirider8997]

I did a 1950km ride across the alps and only lost 5kg ... very disappointing however I could fit a whole bavarian beer stein into the waist of my lederhosen at the Oktoberfest so Ollie is quite right the scale doesn't always tell the whole story ... muscle being heavier than fat.

[@aimxhere]

Ha, I cycle in order to be able to eat everything I want. I just stuff my face with whatever I desire and exercise to hold my weight! It's a win/win situation, cycling is a ton of fun, can't get enough of it and so is eating! Who cares about maximizing improvements, unless you seriously compete. Just enjoy life!

[@edmundo47]

'I ride to eat' is my motto

[@TT-fn1xb]

I love your focus on fun rather than weight loss. Especially for those who aren't professionals. I'm sure disordered eating exists within the cycling profession. This focus on weight loss can become dangerously obsessive.

[@kj7682]

You must be a young one. That only works in your teens and 20's.

[@jakoblpc]

One thing that’s often underestimated is the fluctuations in BMR. Especially changes in food intake can have a significant impact on BMR.

[@ColinHarvey78]

Really good video! I’m not really a cyclist but I lost 14kg, principally through calorie deficit, and found myself agreeing with everything said here. Was so heartened to see you say you can’t out-train a bad diet - and everything else you said I heartily agree with - and you said it really well, 👏👏

[@rwe2156]

THIS IS ME!! By far, the best info I've ever gotten THANK YOU SO MUCH!!! I would add you can't eat your way out of stress!!!

[@abenasre3235]

Didn’t need that view of Ollie at the start

[@os-a1447]

abe nasre yes 😂

[@aerojetrocketdyners-2538]

T h i c c

[@firdauslatiff8995]

Haha bloody hell

[@phillycheesetake]

What you see vs what she sees.

[@Eskmm1]

not sure if thats a 12 pack of ankle socks in his shorts or a 6 pack of tube socks.

[@davidnewman9244]

been over a year now. did over ten miles today i really enjoy it so i think ill keep it up . doc likes it to. thanks.

[@bethanytalbot2445]

Very, very glad the overall message was to eat healthy and have variety - definitely easy to fall into a bad trap of not doing so!

[@AmvC]

I did a high carb diet over the past month - pastry, porrige, rice, vegetables, fruit and bread. No junk food. Coffee with oatmilk is great. Lost 11% weight :) for me, feeling good is a key part to losing weight. And knowing your body's needs. Yes, i may have gone the frustrating salad-proteins-only-way and do 15% but i chose to do the happy route :) cheers! P.s. tell your boss that you're training to lose weight and thus get some breathing space by reducing work-induced-stress, as stress kills weight loss immediatly. It's all about being happy and feeling good on the way.

[@scottishjohn]

🤣 13:52 Best part of the video is the cameo of one Mr Dan Lloyd where he sucesfully mentions his time at Cervelo Test Team and basically gives us all a good reason why we shouldn't give up the beer, because if we do then we might just end up on a bender! 🍻 Cheers to you Lloydy! Great video Ollie!

[@alastaircooper8075]

Top blokes, both. Loved the ice cream comment too. Best vid I've seen here in a while

[@broony77]

Definitely wasn’t enough time between the flush and opening the door to wash your hands Ollie.

[@LPVit]

@@pmd7359 so the nice smell spreads in the house, isn't it obvious XD

[@mikesavage8793]

Wash hands first, then flush. That way the handle stays cleaner.

[@percyveer2355]

@@mikesavage8793 unless the previous occupant did it the other way round!!!

[@mikesavage8793]

@@percyveer2355 Ah! If you live with an uncivilised barbarian that could be a wee problem.

[@TheAdorableTauren]

At 320lbs I started Cycling last year on a Gravel bike and I got hooked right away. I saw the weight dropping off me at weekly weigh ins, I'm down to 260lbs now and went from 20 mile rides to 70 mile rides. My diet is not a diet; its raid the fridge when I feel hungry, not a good thing but if cycling has taken this much weight off me with no diet then its working for me. I'm 6ft 5 if anyone was wondering.

[@Malibradders]

EIther way you must be eating less calories than you are burning, you just don't measure it. Over time the weight loss may slow down unless you start to count the calorie deficit. As you become lighter, you will burn less calories when cycling and doing other activities.

[@TheAdorableTauren]

@@Malibradders I have noticed that yeah, I'm at the stage where I dont seem to be losing any more, but then I am eating lots of cookies :P

[@futures.scalper.808]

Beginner cycler, thanks to this channel, I've lost 38.4 lbs since 2/28!

[@gokukakarot1855]

Very rarely is there correct weight loss information. Kudos to you

[@furyl1_neverz91]

Absolutely in love with all the health related videos Keep this going GCN!

[@RickBeckler]

Last year I rode over 5500 miles and never lost a single pound. 2 months ago I started a Keto diet and to date have lost 23 pounds. I don’t need the energy gels and bars anymore on my rides. Also, I found that carbohydrates work against my body’s ability to burn the extra fat stores. When I cut them out, my body fat percentage began to drop.

[@Victor-cn3zj]

Indeed. Key is not the sport you do. Managing intake is most important. Indeed keto diet helped me lose 20kg. Do not be fooled. You can still cycle without carbs. Although perhaps not as fast.

[@RickBeckler]

victor jansen Definitely not as fast, but I’m getting up the hills faster.

[@Keroppikun]

At last a mention of Keto in the comments. These GCN chaps are so behind on up to date professional diets and training. This whole video is regurgitating misinformation from yesteryears. Calorie-in calorie-out is one of the biggest myths there ever was.

[@emmajuslin5013]

Good job GCN! (As a sports nutritionist) I thought this was such a great video! You had done your homework well!

[@gcn]

Thanks Emma!

[@قناةاللؤلؤة-س6ي]

Good luck Emma

[@alexanderreyes602]

Simply visit *2WeightLossFast. Com* and you’ll find the best weight loss plan there is or ever seemed to be. Our sister dropped 18 lbs on this diet program and We have already burned off some 11 lbs and I’ve just began. Read all about it

[@bflatbrass]

This is good stuff! I’ve recently begun to ride a Quick 4 after getting clearance from my cardiologist - I’m up to a 20 mile ride in the weekend. One thing you’ve left out: it’s not just how much and what we consume as much as WHEN we do the consumption. As a late-night eater, and a binge eater, I have to be careful about heavy carb consumption after midday or up to 2-3pm, e.g. no breads, pastas, or rice at dinner time; I sub farro and quinoa for the rice and eat a SuperGreens pasta for dinner maybe 1-2 monthly.

[@katherinewilson7937]

Enjoyed this immensely. I can wholeheartedly endorse the advice given here. I was overtraining and not cutting out the carbs (worked in the City and choice was limited). Went Keto and the results were astounding. But even there the strict Keto got the headline results but dirty Keto was much more sustainable. I had tried everything to drop to my target weight but it was the stealth carbs / calories that was tripping me up every time... I think genuinely people don't realise that a skinny latte and pastry in the morning can almost count for 50% of your total allowance for the day... And the shops are very sneaky in not displaying carbs (especially as grammes of sugars) visibly enough. Good video in that it broke the information down to a basic enough level without crossing into patronisation as other, more lecturing and pontificating types are want to do.

[@kaffy678]

I think it is important to keep "mindful" (I know that's a buzzword but applies here) of the bigger picture as to how you're going to keep going with with weight loss. What's good in this video is discussion of how things add up and training yourself to do that as a habit and losing empty calories is indispensable. But I would just point out that showing an example of someone being on holiday is kind of a funny one because I think you have to remember to keep some moments of joy alive even when you're losing weight otherwise... life sucks a bit. It probably is good to retrain yourself to find happiness away from plates of cheesy pasta but unless you go on holiday a lot, I think I prefer to leave the agonising for the work week. I have known people with eating disorders and the part where they start torturing themselves mentally is where it all unravels. If you've eaten all those calories on your bike holiday but you still did a great bike session that improved your stamina and endurance, that's still a win isn't it? Nice video otherwise though.

[@Richardwhite02]

great video to break it down. I normally start long weekend rides fasted and have my first food one hour into the ride, then keep the food steady over the ride

[@stevenfoleyuk9404]

Maybe train on a empty stomach , short high intensity rides of maybe 1 hour to 2 hours ? Lots of hills and also train in other sports like Swimming or Running

[@JRE-TopTier]

Steven Foley That probably won’t work, I’ve never been biking in an empty stomach but for football (American) I went empty stomach almost passed out and threw up. Lmao

[@12345questions]

That definitely will work, most “ripped”/“cut” diets all include morning empty stomach cardio. Light/medium cardio for about 30-40 minutes on an empty stomach every morning will absolutely kick off your metabolic rate and definitely help in melting fat. This is a very well known method, you don’t go crazy, just nice and steady. Heavy training...that would explain why you felt sick, training for football on an empty stomach... that’s a no bueno. Same thing would happen if you were trying to weight train for 2 hours on an empty stomach... no shock there. Play stupid games -> win stupid prizes. Train on and study up! knowledge is the key!

[@KrazEKing]

I have been doing Intermittent fasting for a couple years now and I ride and workout during fasting, best thing I have ever done but it's not for everyone of course.

[@stevenfoley8245]

Israel Perez I would not go on a long Bike ride on an empty stomach . Short blast of maybe 1hour at 60-80% or go for a 30 min run on an empty stomach .

[@KrazEKing]

@@stevenfoley8245 yes you are right in that, I did not mention that my bike rides are only about 1hour to a hour and a half max, since I'm a beginner I ride on easy terrain. (Mountin biking)

[@ferpeter7348]

Loved it!!!! Greetings from Neuquén, Patagonia, Argentina!

[@DummyUrD]

This is such good advice, so many people don't get the details right. The advice here is really really good!

[@jasonmcgrody9472]

30 seconds in: "You can't out train a bad diet". Absolutely. I've been cycling (all on a stationary bike so far) for the last five years. Power is up 50%. Weight is down 0%. Guess what the problem is? Thanks for the tips, GCN!

[@BichaelStevens]

Muscle weighs more than fat so if you've been getting more muscular then ofc suddenly your weight has problems going down.

[@ClemensAlive]

After struggeling to lose weight for 20 years now (and yes, I am just 27) there is one simple answer for all of us - really: Here are the threee magic words: Eat less dense! That's it. Just by dropping the added sugar in meals and groceries, I dropped from 3.000kcal to 1.900kcal on a normal resting day. Also change bread for salad for lunch or some other similar things. Dont tell me its not possible - I was a sugar addict for 2 decades and thought I cant get trough the day without a bag of Haribo's. Now I'm full with what I am eating. Then add 3-5 training sessions per week (100km is roughly 4.000kcal in cycling - or the equivalent of 600g of pure body fat) Also - don't underestimate how much working, walking, shopping or household work is burning. 1h of walking is also 350kcal, wich you easily have. All togehther you should after just one or two weeks have a defizit of 8.000-10.000 kcal a week - wich is 1,1 - 1,4kg of pure body fat. :) Make it a habit and you don't need any "dieting plan" whatsoever. (I am currently on my way to lose 40kg / 85lbs and this works for me pretty fine - without suffering. I am full all the time!)

[@deansmith4752]

Snickers is my weakness, so I stopped buying them

[@AgentChanelAlmighty]

This was very helpful, thank you 🙏🏾

[@ahub87]

This is very true. I can't eat a lot of food in mass but I eat small but extremely calorie dense foods because I eat my emotions. I can easily eat 3500 in a day with small amounts of caloric dense foods. Once I tried eating that amount in foods that weren't dense...I couldn't get past 2400 and I was miserably full. Long story short I could cut my calories by a ton if I didn't eat like a child with adult money.

[@SaraFJones]

Yes, my new discovery! Nutrient dense not calorie dense! Even if you workout!

[@belaistbela]

I'm no native speaker, is dense for dumb or compact? Going for less added sugar (don't drink your calories!), less processed foods and having a few healthier substitutes seems to be the general way to go. Low this or high that diet is up to taste. And don't rush things, three training sessions a week is plenty. If you go for five and maintain that for only a month, drop too much weight and go back to your sedentary lifestyle it's just a fad. You need to get into healthier habits in general and make those *stick*. The mentioned 0.5 kilogram in the video is a reasonable amount for long term goals, that's a whooping 25 kilogram a year while gaining some muscles, go for awesome rides, get some tan, have better general stamina, improving your immune system and hopefully get into a new welcoming social circle as well.

[@adaycj]

Everyone is different. I say leave the "energy bars" and "energy gels" on the shelf, swap that "energy drink" for go old water. That stuff was 1000 calories alone. Are you riding a bike or eating at a buffet? Who needs all that stuff to make a long Sunday ride (2000 calories)? This is even more true when you consider the cafe stop in the middle. Re-do the math without anything labeled "energy" and the real problem is someone mistakenly believed the "energy" industry hype about fueling on the bike. That garbage is only for epic rides where you can't stop at mealtime, or maybe race day. The video tells me an active cyclist can go pretty deep on the eating on a big ride day if they just skip all that crap on the ride.

[@Kosmic2020]

Kind of agree - however you absolutely must fuel your rides (over, say 2h) - just not with that garbage.... personally, I only eat organic bars on rides as fuel, it's expensive but good for you and not full of artificial sugary rubbish

[@JMcLeodKC711]

adaycj I agree... Most of the "sports" drinks are glorified soda pop and "energy" bars glorified candy

[@adaycj]

@@Kosmic2020 But in the example, the rider ate before, at a stop in the middle, and after the ride. He was fueled. Then he sucked down almost 1000 calories of junk during the ride too. The energy products were just an obsession many people seem to have that they will nearly die if they get hungry, or they need magic foods to get in an day of biking with friends. I've gone on many rides over 2 hours without "fuel" and without even a cafe stop in the middle. Did I leave a tiny bit on the table, performance wise? Maybe, but I was comfortable enough and I'm not a pro. Plus there is something to be said for teaching my body that I can work hard without eating every 15 minutes. For a person struggling to loose weight (video title), I'd say if you need more "fuel" or "energy" or whatever catchphrase, just eat at meal time and adjust the calories.

[@Kosmic2020]

Don’t worry you don’t need to educate me. I’m running at about 7-8% body fat.

[@steviesteve750]

Totally agree. I take jelly babies or jelly beans as an insurance against bonking, and water with sis immune tablet. Never have cake at the cafe, always a Wholemeal sandwich + some sort of protein

[@walkingmanvideo9455]

I started at 86kg, started MTB riding 3 weeks ago and eating my normal meals minus junk food, sweet fizzy drinks, beer, extra bread, crisps.....all the usual suspects. Down to 81.5, eating healthier, riding 20-30km each day mixed of road and off road. I have a glass of red wine with dinner. I am not looking to be slim beach model, but the tummy had to go after one faithful morning looking at myself in the mirror naked. Not a great look. Eating healthier and adding exercise does make a difference. My day to day work is sitting at a desk as an IT Admin which didn’t help as we also lapped up the occasional muffins along with daily lattes. Thanks for the video guys.

[@sonalmalhotra07]

Your videos are awesome and very informative. Thank You. Keep up the good work!!

[@gcn]

Glad you like them! Thank you for watching :)

[@sonalmalhotra07]

@@gcn Been watching for over 10 odd years- I commute to work by my bicycle.

[@CaptainShiny5000]

Thank you so much! After losing about 30kg I'm hitting a wall for almost a year now. So, that info is really helpful to me and I gonna put some of your suggestions to work - thanks a lot!

[@mtnbikehead]

Space Cowboy You could also be nutrient deficient. Iodine, magnesium and a few other essential nutrients is often overlooked. I added cranberries to my oatmeal for the iodine content, and my thyroid took it from there and increases my metabolism.

[@mtnbikehead]

“You Can’t out-train a bad diet” Absolute truth!! When you are young and if you have the best genetics, you can get away with it for quite awhile, or just not realize the potential benefits of eating well with your training. This year, I changed my diet to low carb and time restricted eating. Best thing I ever did. Lost 25% of body mass, ftp is improving, steadily, but w/kg is at all time high. My bench press and other weights are at 25 year highs. If you fix your diet, you fix insulin resistance, metabolic syndrome and the other health related matters. Eat less and move more more is such a narrow minded simple way of thinking. What you eat, and when you eat matters. I wouldn’t suggest going full Keto diet mid season, do it after your last race on fondo. It takes about 12 weeks to get fat adapted for most people. athletes, less, 20 weeks, and you should be very well fat adapted. Going Low Carb 60-80 mg on days you are not riding, and time restricted eating, will show results almost immediately.

[@mtnbikehead]

Kalantiann yes, intermittent fasting. Whole food. Lots of unsweetened oatmeal with nuts and berries. The fibre cuts the overall carb count. Good quality meats, free range chicken and eggs. Very little bread, and only high fibre whole grain. Very little sugar if any at all. Grass fed beef. Very little potatoes. No vegetable or corn oil, just avocado, olive and MCT oils. Lots of butter. No margarine. You can still live and enjoy yourself. Have a beer or ice cream on special occasions, then just go back to low carb on your day to day stuff. You can eat almost unlimited vegetables, just limited potato’s. Pay attention to essential nutrients. Ride On

[@nicholasmuiseYT]

A great thing that has worked for me has been to give up snacking after dinner in the evenings. Will usually crack a Perrier or some tea to help suppress any mental distraction towards snacking.

[@brenop111]

Better information here than most dedicated weight loss and fitness channels.

[@LadyPelikan]

Great explanations, and not only for cyclists, but anyone who wants to lose weight. Thanks.

[@thewanderer673]

Million dollar advice, thanks Ollie 💐👌👍

[@t0sh400]

This is the best video I've ever watched on the subject. Well structured and presented. Exceptional. Thank you

[@salvatoredipietro7174]

Great presentation in this video - clear, concise, perfect pace as well - Great video

[@bonefishboards]

Excellent explanation. I tell everyone that weight loss is simple math. And I have an easier time losing weight while not working out; my appetite grows too much while working out.

[@memosfet]

I can't believe how good is this video!, you are giving tips that I took me years to learn, thanks!

[@primaryson3131]

This blokes got the best radio advert voice he should do voice overs

[@GCNuser123]

Thanks!

[@Bragison8]

@@GCNuser123 your voiceover sounds just like James May :D

[@philiolynott4886]

Absolutely love this channel. Ps. I have been wearing underwear on my rides for the last 7 years under my cycle wear, your channel has shown me the light!

[@abedfo88]

Mad lad confirmed.

[@RobinHood-yk8og]

A sure fire way to lose the pound & a half of bacon & egg sandwiches I ate this morning, is being 'treated' to an upskirt of Ollie on the scales....

[@shamanbeartwo3819]

My best laugh of the day.

[@lindatisue733]

Yep, the creative POV was worthy of Hitchcock

[@winstonphillips1764]

this inspires me to lose weight! Doing what you love at the same time you'll be able to be physically fit.

[@jirdesteva]

Great video. Perfect statement starts at 0:48 to 0:59. Thanks again for the great content GCN

[@Andy-ri1ns]

"You can't out train a bad diet" Brilliant advice guys.

[@JMcLeodKC711]

Hey Ollie, put that quote on a t-shirt

[@freetofreeto1998]

I highly recommending tracking your calories for a few weeks just to see where your major intakes are coming from. I didn't realise how much I was eating until I started trying to work out why I wasn't losing weight despite riding 200km+ a week, once I cut a few things out of my diet I lost about 8kg in 6 weeks after maintaining the same weight and exercise for a few years prior. I know it's boring but you'd be amazed how many calories there are in things you don't expect, and conversely how few calories relatively in things you'd expect to be packed (like icecream and chocolate, great for motivation and small rewards if you're missing the big bowls of pasta).

[@jochenkraus7016]

I think people often forget to track or underestimate drinks (fruit juice, lemonade, sugar and milk in the coffee) and small snacks (chocolate bar, cookies, nuts).

[@freetofreeto1998]

@@jochenkraus7016 Very true. The biggest problem I had was getting enough calcium, given I was trying to avoid calorie dense foods like cheese. Milk in coffee was one of my saviors in that regard! But a couple of milky coffees can certainly add up...

[@mikeo.4924]

I presumed this would be an over-simplified yawn-fest. I was proven wrong! Thanks GCN!

[@BeginnerToWhistler]

Losing weight was the first goal for me before I started mountain biking a few months ago, and I've had pretty good success (down to 153lbs from 172lbs in the past four months). The calorie burn in riding is great, but, as you say in the video, there's no getting around thermodynamics - energy in vs. energy out. I use a fitness app on my phone to help calculate calories consumed and a fitbit to help calculate calories burnt. The added bonus for me as re-discovering how much I love being on a bike, something I didn't realize how much I had been missing over the past twenty years since I last rode on a regular basis.

[@accidental.district]

Same here! Forgot how much fun it was to go out and ride for a bit.

[@JQPOINT]

Great video! The body struggles and makes up for planned calorie deficits. To beat this urge requires enormous willpower.

[@riggidybang]

So you're saying it takes effort and doing stuff? Not sure I like this, I'm gonna go ahead with magic please Great vid

[@221b-l3t]

Unfortunately calorie free foods or some pill that stops you taking in energy seems to be further away than living to two hundred these days. But who knows maybe CRISPR can solve that too. Tune how much energy someone needs and make the body less efficient and raise your baseline calorie requirement. Would be pretty selfish to do as long as people starve though.

[@k2thah286]

“Post poop for me” • totally under everyone’s radar in the comments. 😂

[@totallypsp]

"This is ollie... ollie has three socks down his cycling pants..." :)

[@Shawn-wt4kh]

This was 100% accurate (and entertaining). Well done!

[@Rapido20]

You guys are doing the videos nobody makes, top notch content keep it up

[@TomahawkCSGO]

I highly recommend not using a white stem on a black bike.

[@tbz1551]

How many calories does that save?

[@pipledo5615]

@@tbz1551 32 per mile

[@jslute]

?

[@1PITIFULDUDE]

That’s racist 🧐

[@mitesh8utube]

You want people to not notice my 200 buck stem? You would very much enjoy that, wouldn't you?

[@benth162]

I lost my sixty pounds while riding 17 miles two to three times a week, but I was also on a KETO diet. Calories in verses Calories used. If you take in more than you use, you are going to get fat.

[@thomasparente2992]

Outstanding advise! You did your homework well.

[@victorjaramillo858]

This emphasizes the importance of CICO. Thanks for the motivation.

[@georginachan439]

This is some awesome content! Worth it to subscribe 😊. Thxs for all the informations.

[@scarboroughrider]

Brilliant advice guys. As ever your vids are so informative. Keep up the great work

[@yusafmalik5171]

Wow, this video was done more informatively than most fitness/bodybuilding channels out there. I commend describing the actual scientific processes and also going into more depth with water retention as that is a major factor in weight loss and not covered enough. Kudos

[@mikefule]

Basically, wheels, chain rings and sprockets are circular, which means that the rider's weight is proportional to pie.

[@gcn]

Which means you can eat pie?

[@winslowladywinslowlady868]

Excellent video and in all the years of this subject....one of the most informational and interesting.

[@jimmason8502]

What a great channel! I have a nasty running injury and have switched to cycling and not I have the bike bug!