Cycling and weight loss
by Dick Rafoth

Many dieters worry that increased physical activity will increase their appetite. However a recent carefully controlled study of overweight individuals did not reveal a proportionate increase in appetite with exercise, lending support to the positive role of physical activity in reaching the goal of a negative Caloric balance and resulting weight loss.

Bicycling and weight control

There is an epidemic of obesity in countries such as the US and western Europe, with current statistics indicating that more than 50% of American adults are either overweight or obese. Although studies have supported a role for genetics, our genes have been the same for thousands of years but only recently has obesity increased so dramatically. In addition, the idea that there are some of us with a low “Resting Energy Expenditure” (REE) who are at increased risk of gaining weight on a normal diet (when compared to our peers) has been layed to rest as well. It appears that reduced physical activity, which is not compensated for with a decrease in food intake, is the major culprit. And the difference is about 300 Calories a day, which could be offset by an hour of easy cycling per day.

Cycling has a positive effect on your weight and figure by:

• increasing energy output and Caloric expenditure
• supressing appetite
• increasing Basal Metabolic Rate (BMR) or Resting Energy Expenditure (REE)
• maintaining lean body mass at the expense of fat The basic premise of all weight control programs is that weight loss occurs when the number of Calories expended (or “burned”) over a 24 hour period is greater than the number consumed. The net deficit (covered by Calories from the fat reserves) results in weight loss. (1 pound of body fat = 3500 Calories)

Cycling will increase your daily Caloric output in two ways. First, and most obvious, is the energy required to move you and your bicycle against the resistance of air and gravity. A second, more indirect effect is through subtle changes in your daily routine to include more physical activity (such as walking up a flight of stairs instead of taking the elevator) because of an increased sense of vigor and well-being.

4 Practical cycling tips
•	Eat a high carbohydrate diet The diet that is best for endurance performance (60 to 70% carbohydrate, low in fat) is also the best for weight loss. And small changes will add up - cut that portion of meat or chili in half, and add potatoes, rice, or pasta to make up the difference; eat bagels instead of muffins (which usually contain oil); substitute yogurt for sour cream or fruit for desert.
•	Do some weight training This will help to maintain muscle mass, and as riding uses mainly the lower body muscles, it will help to protect the upper body during this time of negative Caloric balance. A program of 20 to 30 minutes three times a week will maintain what you have already. And the increased muscle tone and positive feeling that go with it are a big plus to keep you on track.
•	Dieting alone doesn’t help. You will lose weight, but it will be more than fat. Some is muscle (which actually burns Calories for you!!) and can leave you thinner, but also slower and weaker. And with less total muscle mass, a return to pre diet eating patterns can actually lead to more rapid weight gain and stabilization at a higher level than where you started.
•	Ride! This will help to maintain your muscle mass while you are shedding fat. And even at a recreational pace of 15 MPH, 1 hour a day of riding will burn almost 4000 Calories per week (the equivalent of a pound of fat) in addition to your normal activities.

Article provided by
Dick Rafoth, www.cptips.com