Cycling Nutrition For Weight Loss And Performance - Workout Wednesday #6

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Welcome to my Cycling Channel. I upload videos at least 3 times a week, everything about cycling, product reviews, workouts and other cool content.

[grecinos]

I’ve been a cyclist since I was a teenager. When I reached my late 20’s, I was eating fast food every day and gained about 35 pounds. I struggled to lose weight. In my late 30’s I made a bold decision to drop the fast-food habit and prepared my own meals. I kept my exercise routine going, mostly cycling. Eventually, I started losing weight. **I did not starve or fast**. My current diet consists mostly of eggs, rice, beans, oatmeal, fruits, vegetables, lean meat, protein shakes, and a modest pastry to satisfy the sweet tooth. So, a mixture of all the major food groups. The interesting thing is I have no cravings for fast food anymore making it easy to adhere to my healthier diet. I ended up dropping close to 40 pounds, about 5 to 10 pounds under my competitive weight. Now I alternate between cycling, stretching and core training. Therefore, what worked for me was the traditional method, good diet and exercise and do it consistently. Getting sufficient rest is also important. Stick to it and you will lose weight!

[douglas]

I lost weight by discipline in everything I done. From sleeping well, social life, studying, learning music and regular exercise plus keeping life the least stress free. Keep up the good work guys

[popcornsamurai]

Never get too hungry, never get too full. I love that.

[daveebert]

Good stuff John, always enjoy your smiles and enthusiasm. There is SO much stuff on the internet about weight lose. I’ve been down the rabbit hole. The absolute truth is calories matter. It ain’t sexy but that is the bottom line. Carnivore, Keto, Paleo, Vegetarian, Vegan, Twinkie diets. High carb, low carb blah blah blah. You can lose weight on all of them. Science is science, you can’t fight that fact that if you eat below your maintenance level=calorie deficit you will loose weight.

[desertratsummers]

Sounds just like my predicament. I was 225lbs back in March of this year. I started keto and got back on my bike. I’m down to 175 now and the drop has definitely slowed down. I really appreciate your video as it has given me some new ideas on changing things up with my nutrition and intermittent fasting!

[Photographiecp]

It is relatively simple and called caloric deficit.

If you eat more than your body needs in terms of energy, you gain weight. If you eat less, you loose weight...

In simple terms, theres no difference what your calories are made of except that you can eat far more with non-dense caloric foods (for example vegetables).

So what to do?

How do i know how much calories I need?

Well, hard to say but there are lots of calculaters out there. Keep in mind that theres a base-need, thats what you body needs to maintain and run its basic tasks/to function. On top of that, you have to add your activity calories.

For example: You have a basic metabolic rate of 1800 calories + 500 calories from your daily movement and sports

To maintain your current weight, you have to eat 2300 calories.

To Gain weight, just eat 200-300 calories more
To loose weight, eat 200-500 calories less (500 should be max because to much of a deficit will harm you more in the long run and supports so called jojo-effect).

A healty drop rate would be around 8.8 ounces (around 250 grams ) per week or between 1 and 1.5 kg a month.

Also keep in mind that you have lots of water stored in your body. Eating lots of salty food and carbohydrates will store more water in your body which can lead to wheight gain just over night.

Best will also be not to just look at your weight but also take measures of your belly. when loosing fat but gaining muscle, you'll gain weight because muscles are more dense than fat.

But - as simple as it get's - thats the "whole trick".

Eat a loot of protein - it needs more energy for the body to process it. Also, it prevents cravings much longer

Eat lots of vegetables - fibers are good for your digestion and have lots of vitamins

eat carbohydrates. They are the fuel for the ride BUT try to eat "healthy" CH.

Try to prevent to eat lots of fats with loads of calories. Instead, combine fat with protein or carbohydrates with protein but never eat no fats. Just try to find a good and healty ratio.


Proteins are, what makes you saturared - for more than an hour :D - and gives your body what he needs to maintain lean mass.

Carbohydrates also gives you energy BUT should be "good" carbohydrates (rye, whole grain etc).

For gaining weight: Eat more than you burn

Loosing weight: provide less energy than needed


Try to eat healthy, eat less than you need when wanting to loose weight, eat more when gaining weight is what you want.

In the end, you can eat 10 snickers bars and have 2000 calories and loose weight (as long als your body consumption is higher). Is it healty? no..but would work (for a short period).

Can you still eat your fries? the key to all of this is changing your habbits. this only works when doing it slowly and with fun / without giving up to much. It's kind of a marathon so start slowly... try to get used to it and be honest to yourself. Its ok to eat some treats as long as you calculate them into your daily intake :)

Good look for this journey! :)

[Paopao]

I lost 20lbs doing 14 hour fasting daily, it took sometime to adjust, but now im very used to it and i can live this lifestyle for the rest of my life comfortably. I also ride my bike a lot.

[azoharadonis]

Great Video! I started cycling last year and have lost 42 pounds, but I want to lose another 70. I've hit a plateau the last few months, but haven't gained any weight either. I need to kickstart another loss cycle soon!

[MrJwmurph]

Hey Jon, new subscriber from Ireland here and this video struck a cord! I bounce up and down, 200lbs to 160lbs and back again. I do well, eat clean, exercise and once I get an upset like an injury I go up in weight, that depresses me so I comfort eat and enjoy a few beers. That causes weight gain which depresses more, it's like a death spiral that's hard to break.

Targets, short and long term are the only way to break that death spiral. Diet is my biggest struggle. Being in my early 50s I find it gets tougher to shift the weight so maintenance is key once you hit your target, we never see people talking on weight maintenance only weight loss which is the most critical aspect!

Thank you for your honesty and thoughts!

[thecyclingbean]

you're a cool dude man. inspirational !

[elmerrichardson]

You're spot on, my man! I made a life-style change 12 yrs ago when I lost 60lbs. Have kept it off until about 2 yrs ago started gaining a bit. So I went back to basics and lost 40lbs this year to get back to where I was 12 yrs ago (looking to drop another 10-15lbs). This time around cycling made the difference. Started riding 4 yrs ago and haven't looked back (outdoor and indoor on trainer). Diet consists of breakfast: Atkins bars, bananas and coconut milk, water, Lunch: salads with Triscut crackers and water, Dinner: largely Keto (My wife is big on Keto dinner recipes) and yes more water. I generally eat carbs to fuel the body for an upcoming ride. Post ride, anything protein and more water. One more thing try to get enough sleep. Ride on!

[JM-kxsn]

Great guidance and "real world" practical advise....well done!

[Nali_fang]

Thank you i love cycling so im planning to start cycling as a form of exercise because the gym bores me.

[rogerjeffreys]

When you think about it, it’s common sense. Great video Jon.

[lunepilot]

Best common sense advice about weight loss I’ve seen on any video. 🇺🇸🇬🇧👍

[babakteimoori]

Great stuff…
Thanks for d video…
I also lost 25kg this year … from 130kg to 1 05kg… just cycling and vegan dieting …

[SuprEmpth]

11:20 i’ve heard this used as the elephant and the rider. The elephant wants instant gratification while the rider knows the right way but its pulled by the elephant

Great video!! 💪🏾

[szrpopovic]

For someone having problems with weight his entire life, and also loves bicycles, this is a great video. Very simple, explained from yours personal experiance, and also very informative. Thank You.

[cyclingonplants]

Great video Jon! It takes time to figure out what works for you as an individual. I encourage people to experiment and try one thing that is different for 30 days at a time. It took a good 5 years for me to really learn how to fuel and hydrate my body on endurance rides. Now I run like a well-oiled machine on jet fuel!LOL The timing of eating while riding is different for everyone too. I have to eat some carbs every 40 minutes and drink every 15 minutes my husband can go an hour or more and drinks every 10 minutes. Now I set reminders on my Garmin so I never bonk. Off the bike I eat when I'm hungry and until I feel satiated - my weight has stayed constant for the last year. Keep these videos coming🥰

[WinningInters]

From the UK here, what a fantastic video, so well put together and explained. Lots of it relatable. Thank you