How to lose weight on your bike

Losing weight is one of the reasons why we often start cycling. Obviously that´s not always the case: I have very slim friends who only started riding the first few times because they had a friend who convinced them to.

There are also people who decide to start their “cycling career” for many other reasons: some because they were given a bicycle, others because they found their grandfather’s old bicycle in a dusty basement, others because “when I retire, I will have some free time”. Then there are those who start simply out of fashion (following trends) and even those who have started because their driving licence has been taken off them.

Today, however, we want to talk about those who are also pedalling to get back in shape and regain their ideal weight.

To get the most out of your workouts and lose weight, it’s important to follow basic nutrition guidelines that will help you stay healthy and keep you pedalling hard.

Here are some tips that we hope will help you.


The first thing to keep in mind: fluids are for hydration, not for calorie intake. Water, unsweetened tea or black coffee are perfect. We should stay away from soft drinks, juices, sugared drinks and alcohol.


It is good to go fast and there are many exercises to improve performance. However, to lose weight, you have to do what we call “a long stretch” at least once a week, that is four, five or even six hours on the bike. This will be the way to burn off excess fat, as well as increase resistance to stress.


Vegetables and proteins such as chicken or fish should be a staple in every good cyclist’s diet. Instead of plying yourself with food supplements, let’s try getting most of the vitamins and proteins from our food. The absorption rate is better, and giving our body what it needs through food will make us feel much better. As a result, if our body feels good, we will have longer pedal strokes, which will help us burn more calories.


Just because you ride your bike a couple of times a week doesn’t mean you can eat whatever you want. In fact, most novice cyclists make the mistake of eating too much because they feel good about the exercise they’ve done, making their training counter-productive to weight loss.

On the other hand, it is also a mistake to limit the food we like just because it may not be good for us. A lack of chocolate or beer will only worsen our desire to eat, which will probably lead to excesses. Instead of eliminating certain foods completely from our diet, we recommend limiting the portions. It is good, occasionally, to reward your efforts with a “prize”. The key word is always the same: Moderation.


If we commit ourselves to three square meals a day, it will be much easier to resist the temptation to snack and we will avoid being too hungry at the next meal. It is also important to remember that each of the main meals should contain a substantial portion of protein and fibre.

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Stefano Francescutti

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