iCyclelite.com

Cycling to lose weight does not involve slavishly calorie counting – that’s what makes it so good. And if you follow the British Heart Foundation Diet then you’ll know already that you actually don’t count a single calorie, never mind avoiding the slavish thing.

However, it’s a good idea to actually know what is going on in your body and what makes the calorie at least interesting to follow. So…

What exactly is a calorie?

Technically, and according to Wikipedia, a calorie is the amount of energy needed to raise 1 gram of water by 1 degree celsius, although that varies depending on atmospheric pressure.  It’s enough of a guide though.  But listen, this is what a small calorie is, and not the thing on the back of a packet which is called a kiloCalorie: Kcal for short.

How many Kcal or in a pound of fat?

What you really mean is, how much exercise do you have to do to burn off a pound of body fat, which is not the same kind of question, but certainly the right kind in this context! The answer is about 3500Kcals.

So yes, if you starved yourself for 2 days you would probably lose weight.  But don’t do it!  That’s a very bad way of losing weight.

photo credit: alancleaver_2000

How much cycling do you have to do to lose a pound of fat?

Again, that’s the wrong kind of question.  It depends on too many factors.  Surprisingly hammering it isn’t the way to lose weight cycling because you want to instead burn the fat off.  If you go at it really hard then your body is simply using food stores and sugar stores, not fat.  The result is that you will just get tired way before you actually are burning fat.  I personally find a good way is to eat an apple half way round, or pop a couple of glucose tabs in my mouth to make sure that my blood sugar doesn’t drop because that thud feeling will stop me cycling at the right intensity.

What you need to aim for is a moderate intensity – that means being able to chat at a rate of one sentence per breath –  and to keep it going for at least an hour.

I recommend following the British Heart Foundation Diet, and cycling for 30-90 minutes 3 or more times a week.  On your off days go for a 30 minute walk  - which you could make two 15 minute walks.

Putting it all together

You don’t want to lose more than a couple of pounds a week.  As you get lighter your body will start to lose less.  Don’t get wrapped up in calories and how much you have or haven’t lost, though it’s nice to keep a score, I did and encouraged people to track my progress.  instead, eat a healthy diet that is balanced.  Eat sensible portions.  Have fun and take moderate exercise.

You will lose weight.