The Two Best Habits to Lose Weight (Based on Science)

If you’re new here, I’m Damian Ruse. I’ve spent the last 14+ years coaching cyclists at every level—from first-timers to the WorldTour. I’ve worked with over 200 athletes, helped develop elite performers, and built a system that merges scientific insight with real-world durability.

[semiprocycling]

Learn the new science-backed way to lose weight with cycling and the surprising truth about why cycling alone might not lead to weight loss—and what simple yet powerful habits can transform your weight loss journey.

[wadesellers]

Use smaller plate, smaller fork/spoon and eat slowly. I also drink large glass of water prior to the meal.

[JanDeBaere]

I am at a negative 1000 kCal on a daily basis (including expenditure through sports) and I am loosing 0.5 to 1 kg per week (1.1 to 2.2 lbs). I am keeping this up now for one year and lost 40 kg (88 lbs). It is hard, but it works! I have another 20 kg to go i.e. another 6 - 9 months. Pure willpower, that's it!

[justincruz]

new cycler here and have been riding to work everyday for the last month and 1 week. My commute is 26 miles total ( 13 miles to and from) I'm 37 years of age and dropped 12 pounds so far. Currently @ 172 lbs. Eat a bit cleaner and keep pushing to a PR every chance you get.

[TheGridmon]

I switched to a smaller spoon for breakfast. It effectively slows me down and helps manage portion size

[notme_eh]

I lost 40lb after I started riding again over 2-3 years with no diet change. Still had a good amount of belly fat and man boobs though.
Four months ago I stopped eating all refined sugars and carbs.
That took care of the last 20lb and I no longer look like I need a bra.
Edit- I'm 65yrs.

[hotclubsrq]

Eat more veggies! Dense greens and more water.

[putrid.p]

Extreme calorie counting is a bit like training in Z5 all the time, whilst sensible eating habits is like high volume Z2

[travisevans]

Sorry but for people with food addiction there is no answer but self control which very very difficult to maintain. Try being a drug addict and saying I just need to take a little bit doesn't work for any drug user you have to stop all together or you will be right back to full blown abuse, ask me how I know. The problem with food addiction is you have to eat. People who don't have a eating disorder and are a few pounds overweight can't relate and have no clue what it's like. I still ride almost every day but my weight is like a yo yo, I go from 220lbs to 260lbs before I started cycling regularly I was over 300lbs.

[neilk]

"Be kind to yourself" great advice and great video

[XerpLife]

NSNG works for me (eliminate all processed sugars and all grains from your diet). I eat mainly meat, fish, eggs, butter, cheese, Greek yogurt, nuts and non-starchy veg.

[GravelRacer]

Strength training is key as well. The more muscle you have, the more calories you will burn. Don't just focus on legs, do full body.

[robm]

My golden rule at mealtimes: the portion size on my plate should be no larger than the size of my fist. I drink a pint of water with my meal to make me feel fuller. Sometimes I will still feel hungry after I have eaten. If this happens I wait 20mins and the feeling subsides. Also, I cut out all processed foods and any foods containing refined sugars. And stopped alcohol. Keep cycling, stay active. It works!

[ryanS]

I’ve always had a fast metabolism. But recently as I’ve gotten older it’s slowed down. I made a lot of the adjustments you just mentioned into my life about 2 months ago and have lost 9 pounds of weight. I’ve kept processed foods at a minimum and kept an eye on everything I put in my body. I already feel more energetic and lighter up the climbs. These methods really do work. It just takes staying consistent.

[sharethefootage]

Almost 14, 000 miles on the bike in the last 4 and a half years and I have the same gut. Bigger legs but same gut. I recently started eating better. I already feel it starting to help.

[orangeorphan]

Counting calories is the most effective thing I’ve tried. It really does work. I’ve dropped 7 pounds in just a few weeks since I started counting calories, and it’s not even difficult. It’s actually interesting and makes me think differently about how and what I eat.

[damianwalker]

Portion size may help but content of macro nutrients, food groups ratios are key.

[LloydOConnor-dl]

I’ve never been overweight but generally pay attention to what I’ve eaten and when I’ve over eaten I try compensate on the next meals and up the exercise

[mikecoglione]

I gained 15lbs with the birth of our second son we had two little ones and I just couldn't exercise anymore. Picking up alcohol didn't help either. I cut both carbs and alcohol immediately losing about 15lbs. In my mid 30's picked up alcohol again for a few years, packed on 5-10, then quit and started cycling and quit booze for good, losing 10lbs.

The last few years in my fitness journey I gained 15lbs and its all muscle. Throughout this whole 15 year fluctuation I described above I still fit in my high school pants. Now I am at my personal heaviest and the waist is the loosest.

You cannot out train your eating habits. You are what you eat. The exercise helps sculpt your body but six packs are made in the kitchen, not the gym.

[goku]

Quite impressive information! That's rare on the complex topic of nutrition but I agree with what you said on everything. Not a professional but I studied nutrition deeply for years.
Going plant based and eating low calorie density but nutrient dense food is key. Ditching refined food and eating whole.