Training & Nutrition - cycling everyday but can't lose the weight

Hi,

I am 23 years old and cycle 10-20 kilometers a day at a decent but not all out speed and yet I still haven't noticed any significant decrease in my weight. My diet is healthy and not high in fats so why can't I get rid of this extra weight ??

I did initially lose 10lbs right after Christmas and now I have gained 3 lbs of that back and it is very discouraging.

Justen

Originally posted by Justen
Hi,

I am 23 years old and cycle 10-20 kilometers a day at a decent but not all out speed and yet I still haven't noticed any significant decrease in my weight. My diet is healthy and not high in fats so why can't I get rid of this extra weight ??

I did initially lose 10lbs right after Christmas and now I have gained 3 lbs of that back and it is very discouraging.

Justen

Very likely you are building some muscle, which weighs more than fat you might lose.

Have your measuerments such as your waist changed? These measurement changes are more important than your weight changes.

Also, 10-20 km/day, while certainly beneficial, is not what one might call a lot of riding, especially if you are not pushing yourself. Consider increasing the distance and getting your heart rate up by pushing yourself hard doing aprints and/or hills.

Also, generally, weight loss is simply calorie intake - calorie usage. Are you in a negative calorie situation?

There are a number of web sites that tell you how many calories you burn when exercising such as on a bike. Do a google and find some.

That is not alot of time/distance per ride for low to moderate activity level aerobics.You might try either extending the time/distances or upping the intensity to get more bang for your buck if you are time constrained.If you prefer to keep the activity level as is then it sounds like you will have to cut the calories somewhat(start with those that are highly refined) .Also if you stay with the shorter rides you might try going light on carbs before the ride and then not eating for a while afterward to burn more fat.

Originally posted by DnvrFox
Very likely you are building some muscle, which weighs more than fat you might lose.

Have your measuerments such as your waist changed? These measurement changes are more important than your weight changes.

Also, 10-20 km/day, while certainly beneficial, is not what one might call a lot of riding, especially if you are not pushing yourself. Consider increasing the distance and getting your heart rate up by pushing yourself hard doing aprints and/or hills.

Also, generally, weight loss is simply calorie intake - calorie usage. Are you in a negative calorie situation?



Hi,

I know it's not alot but my asthma seems to suddenly kick in around 20-30 kilometers and with it comes an abrupt shortness of breath so these seem to be my maximums. It is not shortness of breath from lack of fitness - it is accompanied by the usual wheezing that I get during an asthma attack and I have to use my ventolin to prevent it from becoming a full blown attack. This has happened a few times on the trail when I tried to push past the initial shortness of breath and me and my bike ended up in the back of an ambulance for a very FAST trip to the ER.

I have talked to my doctor about it and all he says is that asthmatics tend to do better on shorter, sprint like exercises than endurance type stuff but 30 kilometers is hardly long.

Justen

Hi Justen, I too am asmatic and I've noticed that I seem to excel at short bursts of activity and it is more difficult for me to do long distances... but not impossible as I used to run 10K+ a day.

What types of medication are you on? Last year I started using an inhaled steriod and it has made a world of difference. My asthma is practically gone now, but spring is my worst time so I'll have to see if this continues.

One other way I've thwarted my asthma is by doing a hard warm up, enough to get me wheezing then take a 20min breather until the wheezing is gone. After that I'm good to go just about indefinately.

Best of luck!

I had the same problem and it turned out that my body was having me eat enough to keep up with the exercise. Try trimming your diet until you notice the weight come off. Don't lose more than 1-2 pounds a week or you will be burning muscle and bone.

Then follow your doctors advice and work on upping the intensity rather than distance and at the same time work on controlling calories as well.With higher intensity you generally need a few more carbs to fuel the workout but then can still wait awhile post training to eat thus burning more fat.However4 if you have that serious of a medical condition maybe you should be asking these questions to a sports oriented doctor.

BAD NEWS!!!!

We gotta eat less.

Here's a biking-specific calorie calculator. It takes into account your weight, bike weight, riding position, tire types, headwind, speed and distance.

I don't know if it's accurate - but it's interesting. And the results seem generally consistent with other calorie calculators I've seen.

<url>http://www.chibikefed.org/power.html</url>

I plugged in some numbers and it tells me that going 18mph vs 12mph for 12 miles will burn about 120 - 220 more calories, depending on if it's an MTB or roadbike. MTB with fat tires and more upright riding position takes more energy to go faster than a road bike.

I have trouble keeping my weight down, and I've tried exercising harder. I find that the overuse injuries that result from the increased intensity keep my off my bike and out of the gym, resulting in fewer calories burned overall. I say exercise moderately and watch your diet. Less pain and suffering, less risk of inducing an asthma attack, and more likely to keep you on your bike and feeling healthy. And if possible, include more periods of moderate exercise - say a mile of walking here and there, 15 minutes of weight training 2-3 times a week, etc. All well short of your asthma-inducing point, but they burn more calories than just sitting, and increase muscle strength and tone.

In the end, you are not in a race. An overweight person who is getting some exercise is healthier than one who is not, and whether you reach your weight goal this year or next really isn't that important as long as you are working on being healthy.

first off, i agree that it's not just about losing weight... it's mostly about being healthy. 2 people of the same height and weight and bone structure but one with lots of muscle and some fat and the other with little muscle and lots of fat: the more muscular one will be far healthier AND have a much more pleasing shape with muscle (thighs, calves, shoulders) more defining the shape than fat (stomach, love handles)

as RWTD said, i bet you muscle/fat mixture has changed more than you realize so while the scale doesn't show it, you're still making progress.

as to the asthma... i am an asthmatic although it has gotten less bad throughout life, but as a kid it was very bad. for me endurance sports have NEVER been a problem. for me i would get asthma when STOPPING or RESTING after aerobic exercise - i.e. taking a break cycling or during half-time in a soccer game or at the end of a run - gradual cool-down is very important for me.

there are so many new medications out now like the steroid inhaler i used last year that you should be able to much better control something like mild to moderate asthma. i recommend checking with your doctor. i'm not up on the newest stuff as my asthma is not so bad these days (yeah!), but there are MANY alternative treatments and in general these days it shouldn't keep you from cycling.

keep riding, cut some more calories and keep up the good work!

Hi Justen, Wether your lossing weight or not, your certenly a lot off exercising than doing nothing :beer:

I have been riding a bike for several years now, doing some body building and eating healthier. I don't even go on the scale, WHO CARES! As long as I know I am exercising regularly, eating the right foods I am OOOOO-KAY! People tell me I look more fit! IT'S ALL GOOD! =)

10-20km/day is a nice distance for keeping active and tone your muscles. It wont make you thin or athletic but it prevents couch potato syndrome.

The real value of cycling as a calorie burner is the fact that you can ride a bike for much longer than doing any other excercise. Most regular riders can and do ride for 6 hours on a good weekend day ride. You would soon lose your mind in the gym or pool. Even outdoor running beats you up too much to do more than 1 hr (for non-athletes).

If you excecise to lose weight you may or may not succede, and you may lose your motivation. If you ride to have fun and feel good, you will have fun and feel good. Keep on riding.

Good point. I think I do need to increase my riding each time. I want to be more than just active. I do want to lose weight. I honestly hate the gym. I have barely been as it is a fair distance from my home but even then, I love being outside so much more.

I find cycling quite a good stress reliever.

Justen

EVERYDAY ??? Get a break!! Losing weight needs time, there's no rush otherwise you might get injured and spend time in bed, gaining more weight instead.

Oxologic,

I don't just cycle to lose weight. I cycle because I love cycling. I was responding to the other person's note and saying that I don't just see cycling as a way to avoid being a couch potato and that I hate going to the gym. I just like being outdoors more.

There are many people who commute to work everyday and still cycle on weekends.

Justen

you may not want to hear this, but.....you can't pick your parents. you largely have a genetic predisposition towards a certain body type. i would rather have you say that your cycling will change your body composition or body shape. think inches, not pounds.
all other posts are helpful as well. but keep in mind that cycling is a part of a larger healthful lifestyle.
be happy when you look in the mirror. your cycling and the muscles that power you will evolve over time.

enjoy the process.