Here’s How To Actually Lose Weight

Having difficulties getting into shape? We all know we could eat a little healthier, maybe cut down on the odd cake at the cafe stop, but it can be hard to stick to a diet. Ollie talks you through what foods you should eat, alongside other lifestyle choices that could help you lose a few pounds and boost your cycling performance.

00:00 Intro
00:46 Exercise doesn't help you lose weight?
02:53 Avoid fad diets
04:50 Avoid ultra-processed foods
08:40 Stop counting calories
11:44 Don't go too hard too early
12:35 Avoid blood sugar spikes
15:20 How important is sleep?

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What do you make of these healthy eating tips? 🥗

Let us know in the comments below 💬

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Share your weight loss tips in the comments 👇

[BlakeJames-ykyz]

As a physician, cardiovascular specialist and researcher, I can tell you that your body is a complex energy consumed vs energy burned engine. The key is what happens in the non-exercise time. Aerobic conditioning helps build VO2 level and aerobic base (Yay). Resistance training (gasp - weight lifting) stimulates your muscles to burn energy continuously increasing your basal metabolic rate. Simply stated we need more than just our bikes and walks (even though they are far far more fun). Diet is the other half of the equation. People tend to do one or the other, but rarely both.

[seattlegrrlie]

One year ago, I listened to the science of fueling a bike ride. I started eating more and started losing weight. Seemed backward from everything I've read, but it makes sense. I had more energy to ride longer, built more muscle, recovered better, slept better because I wasn't hungry and rode the next day.

[whatsupbadger]

Not a cyclist at all, wish i was, but I adore your channel, and i have now got a bike so watch this space. have to say this is one of the most imformative weight loss videos I've seen, simple steps and as you say not trying to sell anything. thanks, awesome job

[tymanski]

Ollie is a champ on so many levels and a one-man juggernaut of action & science. the shade on huel alone was worth the watch (but of course the whole prez is oustanding). i've spent the last 6-7 years figuring out genuine nutrition - lost 20% of my body weight, increased my power by 40% - and all of these tips line up 100%, regardless what anybody says (esp that nasty daily recommended pyramid)a calorie is definitely not just a calorie and insulin resistance is the single biggest issue in weight control. chapeau Ollie!

[RyonBeachner]

I will happily grant that calorie counting is not perfect with the +/-20% accuracy of labeling. However there is mountains of human randomized control trials that show that regardless of macronutrient content, or glycemic index, weight loss is the same when both groups consume the same amount of calories.

A calorie is a calorie in the same way that a watt is a watt. Humans aren’t bomb calorimeters, however we kind of are. Some of the calories that go in, are simply burned in the process of digestion via the Thermic effect of food, rather than making it all the way to usable Glycogen/ATP.

I’m happy to provide peer reviewed research to back all of these claims if necessary.

[ryancraig]

I've gone from over 210 to under 185 (at 6'2") in the last year or so. I haven't completely eliminated "junk" food - burgers and fries, cookies, pizza, etc, but cut back on that stuff. I have been earning more meals at home, and replaced 3 or 4 meals a week with a bowl of yogurt and fruit. And I'm consistently burning 1500-2000 calories a week on the bike, either indoors or out. I'm really pleased with how relatively easy it has been. It has required exercising some self control, to be sure. Oh, and I still typically have 5 or 6 pints of beer a week, usually all in one go. I might need to change that because I just can't recover the next day like I used to be able to, at 56.

[noamsolomonswise]

Oli has clearly been reading Chris Van Tulleken’s “Ultra-processed people”. Great book and good to see the info shared into the cycling world.

[sapphirepenguin]

Oh Dr B you can always talk science to me! Definitely more videos on this.

[jwfriar]

Great job Ollie and GCN - I’ve watched hundreds of GCN videos and this was your best one yet.

I thought it hit the nail on the head

[makebreakrepeat]

Great video! There is so much misinformation/contradiction around weight loss.
I'm training back up for an ironman this year and dropped from 195 to a stable 175lbs in 3-4 months and I agree with everything Ollie said.
Of course there was a lot of exercise (bike, swim, run, and weight lifting for injury prevention), so I'm sure I was operating at a bit of a calorie deficit, but I give the bulk of credit to the dietary changes.
Constant, and I mean constant snacking on fruits/veg/nuts, strict avoidance of processed sugar (except for gels during training) and alcohol. I like what Ollie said about the benefits of going out for a beer with your friends, and I usually do during regular training (I actually brew beer). But when I'm seriously training I just find it easier personally/psychologically to just say no. I think cutting out the beer gave me severe cravings for bread, so had a lot of sourdough toast/butter/no-sugar added jam.
If you're like me and are prone to stress eating, find healthy treats that take time to make and eat them slowly. I make a lot of oatmeal slushies. Take oats, crushed almonds, frozen blueberries and soy milk. Give it ~15 minutes, the milk freezes and the oats soften. Whip it up and it's like chunky ice cream. Or peeling some carrots and making fresh hummus.
My exception for processed foods was an emergency supply of Rx bars at work. If there isn't anything else and I'm still bonking I think it's better having any kind of fuel than nothing at all. At least for recovering from and getting the most out of training.
Build good habits, stay thoughtful but don't overthink or overdo it <3
See you all in the saddle!

[phdungeon_master]

Ok, I don’t normally comment to correct, but as a cyclist with celiac disease, I have to push back on the “highly processed” part of the video, specifically the “gluten free oat flour” part. Oats are actually naturally gluten free but they are generally considered contaminated because they’re processed in the same facilities as wheat. “Gluten free oat flour” is literally ground up oats that were processed in a place that doesn’t also process wheat or barley. That’s not “super processed, ” that’s avoiding cross contamination.

[papagodzilla]

wise words.
One more tip: Start learning to cook diverse meals. it becomes really fun once you get better at it. You get to cut into restaurants at the same time, so that's more money in your pocket.
it requires much less effort than you might think.

[martins]

As a heavy mountain biker (130 kg at 197 cm), the most helpful factor in losing weight for me was consistent daily riding. Despite averaging around 100 km per week, what really aided me was reducing overeating. Simply put, I stopped indulging in sweets and junk food out of boredom and stress. (Just didn´t taste the same and If I ever wanted to eat out of boredom, I just took a carrot out of fridge). Another factor that assists me in losing weight is muscle gain. Additionally, during winter, I leverage the cold weather. During rides, I dress warmly enough to generate heat through pedaling but still feel a slight chill. At least I think these things help me, in a span of 6 months I have lost 7 kg, which totally isn´t a lot, but it felt natural and with no extra effort for me, just made a little change in my life. I still sometimes eat junk food or I eat some chocolate, just not as much as I used to.

[claytonjones]

Thanks for posting this Ollie very thought provoking. After a 40 year lapse on a bike at 62 I bought one three months ago. I’ve not changed my diet at all yet but lost about 2 stone so far, 16st to just over 14st. Going to make a concerted effort to take on board this video information and see where it goes. Thanks GCN, the videos have been a massive help in motivating me to what has already become a bit of an obsession.

[MAxilixAM]

one of THE most important videos, well explained within a short time AND evidence based. thank you Ollie

[RobertHopkinsArt]

Great video, Ollie!
My parents taught me something as a kid, that I have forgotten to do: while eating, after every bite of food, set your fork or spoon down. This helps us to slow down while eating, enjoy the taste of our food more, and aid us to better digest our food. Faster is not always better. Masticate on that, people!

[musicman]

Good tips Ollie. Just replace that Iceberg lettuce (which is just so much water) with daker colour leaves and a mix of leaves (young spinach, red lettuce etc mixed together). This gives more polyphenols and more plant diversity. Sprinkle a mix of seeds on top is good maybe a few herbs and don't be afraid of a bit of good olive oil and vinegar dressing (avoid ready mixed dressings from a bottle as they're often ultra processed).

[Gouda_travels]

I was 89 kg and dropped to 81 kg in less than two months without doing anything with my diet. I simply started cycling for long distances once a week (100 to 150 Km).

[jeremywofford]

This is wonderfully spot on. I’m a trainer, metabolic coach, and nutritionist but reference stability a lot through exercise as well as regarding your gut. Sustainability first and completely agree that a calorie is not just a calorie. No one focuses on the chemical signaling involved. Hormones! Stability in your gut IS an adaptation to put your riding into the next progression. Well done GCN. Next focus on behaviors and tactics (time restricted eating) to improve daily and sport metabolic flexibility. No peaks and valleys in blood sugar/insulin at daily life as well as during sport.