I lost 100 lbs in 1 yr strictly eating less (and better - nothing crazy, just count calories and eat better than you're used to - get into details of diet later) ride the bike, like others have said, pedal that thing !! coast only to catch your breath and lower the heart rate for a few minutess once in a while( wear a heart rate montor) go to spin classes !, they can kick your butt more than people think. have fun !!!! enjoy the benefits !!!!