New training schedule help.
I'm a new member here, just started cycling regularly again and I wonder if anyone might have some advice on cycling for weight loss?
I've already lost nearly 20kg (~44lb) through diet changes over the last 12 months, but I'm having trouble loosing the last few to get to my target weight. So, I broke out the bike and started going for a regular ride before work every weekday for the last week. Started out with a quick 5km just to remind my body what cycling was about, then ramped up to 20km (~13 miles) this morning which takes me about 45 minutes. Over the next week I'd planned to ramp up a little more and squeeze out 30km in an hour. I've done plenty of cycling before and I know I could manage these numbers pretty comfortably when I was considerably heavier.
So, a quick few calculations tells me I'll be burning about 110kJ/km, or about 3,300kJ every morning with a target weight loss of about 1kg per week when also considering my intake. Presently I'm eating a very well balanced diet, if slightly heavy on protein and slightly light on carbs. The rest of the day I spending sitting behind a desk so I really don't need a lot of energy intake anyway.
I'd like to loose 5kg+ (11lb) over the next two months so that I can buy a suit fit for my target weight. I have two weddings to attend in April and my old suit looks ridiculous now
Does anyone have any suggestions or experience to share that might help me? My thinking is pretty simple, I treat weight loss like physics; it's simply a matter of energy in versus energy out, but I've never been through this process before so I'm all ears.
Feel free to ask questions, I'm not shy
Thanks in advance for your help.
P.S. I also just gave up cigarettes so it's a real struggle to not eat *all* the time right now