Grasschopper

Well I clicked in here because there was a "How to burn fat" thread title in the outer menu showing but it must have been a victim of the latest database issue.

So anyway I was coming in here was because I really need to learn to burn fat. I am currently 220 lbs and want to be something like 180 lbs. A little more than 3 years ago I was 255 lbs and diagnosed with hypertension...doc said to loose weight or die...well ok I guress if you put it that way. So I started walking and joging (I would job my HR up to 80% max and then walk it down to 60% then jog it back up and repeat for about 40-60 min. At the end I was just jogging for the most part and was able to keep my HR under 80% unless I was climbing a hill. But after a few months of this I was getting bored and found cycling again...plus my knees were hurting from the running. So I have been cycling for 3 years now and am doing like 3000 miles a year (did 3700 in 2005 and am at 2800 for 2006 and I am still riding). I typically commute which is worth ~30 min a day and then I do longer rides on the weekend and during nicer weather will do evening rides as well. But I am not loosing any more weight. I literally stopped loosing when I started riding (have fluctuated between 225 and 215 with the time of year). I know I am in much better shape but I want to loose the weight too.

Aside from diet (I know I need work there but lets focus on the cycing for now if we can) what should I be doing on the bike? Could I be riding too hard?

Any help would be great.