Struggling To Lose Weight Through Cycling? This Could Be Why

  • Published on May 12, 2019
  • Weight, and weight loss is a delicate subject in cycling, but it's an essential factor in sporting performance. Sometimes no matter how much exercise and bike riding you do, it can feel like you're just not losing any weight....
    Check out the GCN Shop:
    Subscribe to GCN:
    Learn more about our next GCN Events:
    Register your interest in the GCN Club:
    Submit your content with our new uploader:
    Join our Facebook community:
    If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
    If you'd like to contribute captions and video info in your language, here's the link -
    Watch more on GCN...
    📹 How Light Is Right? |
    📹 HIIT Workout |
    📹 10,000 Calories Burnt |

    Music - licensed by Epidemic Sound:
    Good Days Ahead - Stationary Sign
    Mood Ring - Dylan Sitts
    Tiger's Eye - Sarah, the Illstrumentalist
    Whiskey Ginger - Dylan Sitts
    Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto /
    About GCN:
    The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on TheXvid’s biggest and best cycling channel to get closer to the action and improve your riding!
    Welcome to the Global Cycling Network | Inside cycling
    Thanks to our sponsors:
    Assos of Switzerland:
    fi’zi:k Shoes & Saddles: and
    Enervit Nutrition:
    Topeak Tools:
    Canyon Bikes:
    Bell Helmets:
    Roka Sunglasses:
    Orbea Bikes:
    Vision Wheels:
    Zipp Wheels:
    Wahoo Fitness:
    Park Tool:
    Continental Tyres:
    Komoot Route Planning:
    Suscribirse a GCN en Español:
    The GCN Club -
    TheXvid Channel -
    Facebook -
    Instagram -
    Google+ -
    Twitter -
    GMBN Tech -
    GCN Tech -
    EMBN -
    Leave us a comment below!
  • SportsSports

Comments • 1 030

  • Global Cycling Network
    Global Cycling Network  2 months ago +91

    We hope you've found this insightful. What are your top weight loss tips?

    • T bear
      T bear 14 days ago

      I fast twice a week even after Ramadan. My weight is brilliant.
      I eat everything healthy and unhealthy. But fasting keeps me slim and fit.

    • Bryant Stilwell
      Bryant Stilwell 15 days ago

      The thing that works best for me is having small snacks throughout my work day that keep me from getting stupid hungry at lunch etc. It makes it a lot easier to eat reasonable portions at 'meal' time. I actually have a hard time getting enough calories in a day if I do any exercise, but most of the foods I eat are low in sugar/no sugar/low calorie/high protein. I don't cut out carbs or any of that nonsense, just try to eat less of them.

    • Danielle Mills
      Danielle Mills 22 days ago

      @Christian Mattei Should mean it's denser than fat. Would that be the correct way to explain?

    • Jim Pickett
      Jim Pickett 25 days ago

      @Arya1999 Not true, you body is more complex than calories in vs calories out. Food calories are measured by burning the food, does your body do that? Your body responds to different foods differently and the hormonal responses and insulin spikes and valleys are important in how your body stores and removes fat.

  • Davis Straub
    Davis Straub 20 minutes ago

  • Christian Feilberg Hansen

    This video is great, having lost 45 kg myself, I can recognize most of the advice given in this video and it is all great advice. I will add a few things one thing, which is: Even if you fall in and overeat alot one day in a week, lets say 2000 calories more and you keep your 550 deficit a day you will still loose weight that week, not the full pound, but around, in other words, don't give up just because you fell in one day and don't feel bad about it, especially since a slower weight is actually healthier.

  • peter thayer
    peter thayer 2 days ago

    I'm an American, what the hell is a flat white?

  • Riding Pastor
    Riding Pastor 2 days ago +1

    just getting around to watching this one. thanks for this video @GCN and Ollie good work!

  • Jamison Roberts
    Jamison Roberts 3 days ago +1

    I lost 110 pounds only by cycling back in 2008. I guess that is right around 50 kilo.

  • Healthy and Happy!
    Healthy and Happy! 3 days ago

    Excellent! Keep up the great work!

  • swampscott2670
    swampscott2670 3 days ago

    It’s even worse for a lot of people. Not everyone has a base metabolic rate of 2000-3000 calories or whatever is often mentioned. Mine is merely 1500 and I’m a 6’2” guy. It’s a daily struggle not to over eat and finding the time to train.

  • priceandpride
    priceandpride 4 days ago

    They need to gain weight

  • Tomas T
    Tomas T 4 days ago

    loose weight or loose fat? :D

  • Valentino Miller
    Valentino Miller 4 days ago

    Muscle DOES NOT weigh more than fat. Wow. I thought this idea was debunked a long time ago. 10 pounds are 10 pounds, whether muscle or fat; the difference is muscle is lean and fat is fluffy. Imagine 10 pounds of rice (muscle) versus 10 pounds of cotton (fat); they are equal in weight, but each is differently distributed in the body.

  • Steven Neville
    Steven Neville 5 days ago +2

    When riding it's important to drink water - Energy drinks add calories to what you are burning.

  • jayaybe1
    jayaybe1 5 days ago +1

    Never eat on an empty stomach!

  • KiGrind
    KiGrind 5 days ago +1

    Bro said "hard" when he was standing over a camera looking up at his bulge. YOU CAN'T UNSEE IT NOW.

  • geoffreyM2TW
    geoffreyM2TW 5 days ago

    You gain muscle mass when you train and muscle per volume is heavier than fat. Also, I personally find it counterintuitive that a cyclist would have to worry about gaining weight. The body should be burning everything in the effort. The more the fuel, the harder you can ride. I don't see a problem.

  • Rockhead Gary
    Rockhead Gary 6 days ago +2

    I dropped 25 % of my mass over 5 months. I made it to my goal weight of 160 lbs a month ago, and now just maintaining weight. This was through a low carb diet, intermittent/time restricted eating, fasted workouts mixed with fueled workouts. You can still enjoy yourself with food, which is a must. Just don’t do it daily.
    My Vo2 max is now really good, ftp and w/kg is fantastic. Endurance and recovery is great. Even my weight bench is at a 20 year high. You can do periodic keto, but it takes awhile to become fat adapted, so you will lose strength for awhile, but it returns. Don’t do keto when you plan on some high performance rides, unless you have been at it for a few months. I consider myself low carb, and very well fat adapted which proves that an overweight 53 year old carb addicted slug can turn things around.
    This is a great GCN vid. No BS.
    You can’t out exercise a bad diet, as all the much more true, the older you get. Look Up Insulin Resistance and go from there.

    • Rockhead Gary
      Rockhead Gary 5 days ago +1

      Anthony Hulse I don’t know how long you have been at it, but I found at 12,16, 20, and now 24 weeks since I started have all shown definitive improvements. My ftp in terms of w/kg is exactly 50% higher than it was at the end of last summer. Recovery after a really hard effort is fabulous.

    • Anthony Hulse
      Anthony Hulse 5 days ago +1

      Rockhead Gary as someone who is insulin resistant I can say that keto and IF works for me.

  • Wilderness Music
    Wilderness Music 6 days ago

    Sugar addicts, you don't need to eat on a ride, you only need to eat on a ride if you are a sugar addict. Train your body to burn your body fat like the body is supposed to on a ride and take no food, zero food. If the ride is over 6 hours take some minerals for your water. That's it, water for up to 6 hours and minerals and water for over 6 hours. Eating on the bike is insane advise we have been hearing for 100 years, engaging your solid digestive system while the body is reaching near max heart rates is just dinosaur advise. think for yourself and get off the sugar, train the body to burn the unending energy source that can last for a week. I have absolute flat energy, no roller coaster energy by not eating breakfast and riding with no food and an empty stomach. Hunger pains only means you are empty, not that you need food.

  • Daily Good
    Daily Good 6 days ago +1

    Great video very well put together and informative!

  • Steven Foley
    Steven Foley 6 days ago +5

    Maybe train on a empty stomach , short high intensity rides of maybe 1 hour to 2 hours ? Lots of hills and also train in other sports like Swimming or Running

  • clp91009
    clp91009 6 days ago

    I’ve tried cutting down on the food as described in this video, the only problem is I’m bloody starving all the time. What’s the solution?

  • Luis Esteban Perez
    Luis Esteban Perez 8 days ago

    oh good God, I´m like Ollie....

  • Paul Lilly
    Paul Lilly 8 days ago

    Very good video 👌👍

  • Jari Kinnunen
    Jari Kinnunen 9 days ago

    My experience is that, cycling interferens to weight not at all. Five year experiment. High carb, low carb, no difference. Only all times hungry, making something little. Fatty, low carb diet is good for weight balance. No Omega-6 fatty acids.

  • H DA
    H DA 12 days ago

    And in case it's the other way round? Eating burgers and chips from morning till midnight? O.o

  • A C.P
    A C.P 14 days ago

    Olly looks athletic and slim - sounds like a hog though when doing the math ...

  • Johan Siren
    Johan Siren 15 days ago

    Ollie rulez!!

  • T bear
    T bear 15 days ago +1

    Olli you are cool maté

  • vainparasite
    vainparasite 16 days ago +1

    That isn’t a BIG portion of spaghetti bolognaise 😂

  • željko šimić
    željko šimić 17 days ago

    Eat whatever you want, how many times you want, but when you feel that your belly gets bigger, ride 250-300 km in one day two times a week (one time in Monday, second time at Sunday to close the week, with short rides in between of course.). Problem solved, you lost your belly fat in one week.

    Weight does not change per day, it is not possible to have such drastic static change in 24 hours, I mean it is possible, if you didn't drink water at all day before or eat anything, otherwise you just measured your weight at different time of a day. Weight changes from morning to evening. So if you do use weight scale, pick one part of a day, and for every next day step on the weight scale at the same time as day before. Means, if you measured your weight a day before in the morning, you should continue measuring your weight for every next day in the morning, if in the evening, do it for every next day in the evening. I also noticed it that it does not have any relations with if you pooped or not before stepping on a weight scale. Stick to the same time of a day when you decide to step on a weight scale.

    Also, for energy snack, mix: pistachio, dry apricot, peanut and almond. You do not need heavy cal. snacks, you need heavy protein/fats snacks. Heavy cal. snakes will not make you ride longer because you burn energy snack bars in a few minutes, so basically you are throwing your money on bullshits in the store. They are useless. For drink, my favorite: one bottle of cold water + one bottle of cocktail (grapefruit + lemon + very little of sea salt - for hot days and long rides) = two sips of cocktail with 2-3 sips of water after cocktail during rides will do just fine.

  • Tannar BOYD
    Tannar BOYD 17 days ago

    Processed food calories don't burn like natural clean calories ..insulin will play a big roll many have extra weight because of a constant spike of insulin . Stop spiking insulin all day .. eat clean and get it over with . Don't spike insulin any where near end of day ... burn fat as you sleep . Get your nutrients in your custom meals . Carbs don't equal carbs . Chickpeas not cake.

  • Soynut
    Soynut 23 days ago

    Never ever eat processed food. Pedal pedal

  • Handsome Jack
    Handsome Jack 25 days ago

    Thanks for the obvious advice.

    • John Smith
      John Smith 25 days ago

      Seems super obvious, but a lot of people who haven't seriously tried to lose weight don't realize it. I thought I was healthy until I started counting calories, realized I should cut a lot more corners, and then lost 30 pounds as a result.

  • Traugott Müller
    Traugott Müller 25 days ago

    For me, the only thing that REALLY works when trying to lose weight is to count calories. Luckily there are tons of apps out there that help you with it.
    Once you've identified the really huge "calorie bombs", eliminate those from your diet. And don't go back to your usual life style once you've reached your weight goal. Eliminate the unealthy stuff for good!
    That being said: It's okay to each chips (crisps) every once in a while. It's okay to eat more calories than you burn every once in a while. Don't feel bad about it. Just continue with your changed diet the next day. After a while you'll ask yourself how you could ever possibly eat so much stuff over a single day.
    An example from my personal life: I used to consume two cans of soda, one bag of chips (crisps), a frozen pizza for dinner, a bowl (or two) of cereals as a snack in between meals and a few slices of bread with nutella each day(!). Sometimes I'd top it off with chocolate or other sweets.
    Thinking about it now makes my stomach hurt. Nowadays I couldn't eat that much food, I'd be full for a whole week. Now I only sometimes consume soda, chips/crisps only on weekends, one bowl of cereals a week and more healthy food overall. I cut the sweets out almost entirely because once I start with chocolate, I find it very hard to stop. So, if I'd start a 300g bar of chocolate, I most likely would finish it within an hour or two. So, it's best if I don't even buy it. Can't eat what's not there.
    I also tried losing weight for a long time. I weight around 96kg (1,86m tall), which was just a tad bit too much for my liking. I started riding my bike to work (15km for a single way), but it didn't really help much. I changed jobs and my commute was only 5km then. I decided to pick up running and started counting calories (the good thing: If you excercise, you can eat more!). I then lost around 14kg over the course of a few months. So much that my friends and family noticed it.

  • kingsley sarfo
    kingsley sarfo 25 days ago


    • Harry Logan
      Harry Logan 24 days ago

      Are you intermittently faster now?

  • Brandy Trexler
    Brandy Trexler 26 days ago

    1lb of muscle = 1lb of fat!

  • MissingLink MTB
    MissingLink MTB 26 days ago

    ABS are made in the kitchen....

  • Andrew Groat
    Andrew Groat 26 days ago

    As a health professional, I have to say this video is spot on! Great job guys. Lots of good advice in here. There’s no quick and easy fix, any sustainable weight loss is a lifestyle change. For all you out there trying to lose a few pounds, take the advice in this video.

  • Matthias Fritz
    Matthias Fritz 26 days ago

    Very accurate and informative video! Those are the basics of diet but a lot of people don't know about it/ are misinformed. The only thing one would have to research after this video is what nutrients are essential, in what amounts you need them and how to cover your nutrition needs in long term as natural as possible. Especially athletes should watch their diet as the exercise will change your nutritional needs. Iron deficiency is a common problem among many athletes e.g.

  • John
    John 27 days ago

    Great job! You Can’t out train your fork! I’ve tried.

  • david young
    david young 27 days ago

    Great video. I'm in this trap. When I was younger 10.5 st was easy to keep to but every 10 years or so that becomes impossible. Now more or less 60 and 2 stone heaveryer I would need to starve myself to maintain just under 12 st. Also worth noting I don't eat meat but this does not help as Most of the so called meat free products the supermarkets push our way are high in calories processed. Now where's that am very bar

  • Matt Brownson
    Matt Brownson 27 days ago

    Right where I’m at right now- amazing how many lads do a long ride then hit up huge meals (fighting that haha)

  • Welther47
    Welther47 28 days ago

    I agree. I was always taught a varied diet is key. For the same reason I dont believe a vegan diet is healthy. That being said, we should all eat more vegetables.
    I have also see vegans compensating with biscuits (processed food) sugar stuff like chocolate and beer.

  • Plant Fuelled
    Plant Fuelled 28 days ago

    Quit alcohol, drink coffee. Weight falls off.

  • Christopher Brunson
    Christopher Brunson 28 days ago

    Would you guys recommend a cook book or drop one in the shop?

  • Syd .B
    Syd .B 28 days ago +1

    If that was a flat white he was having, I'd be surprised to see what the cappucinos look like in that place.

  • Jasper Swanston
    Jasper Swanston 29 days ago

    Thanks as a fatty starting out in cycling that was helpful cheers 🍻

    • R. Davies
      R. Davies 26 days ago +1

      It's more beneficial power walking for weightloss at first.

  • Reinhold Eberle
    Reinhold Eberle 29 days ago +4

    Good information.
    Greetings from Germany 🇩🇪

  • t0sh
    t0sh 29 days ago +4

    This is the best video I've ever watched on the subject. Well structured and presented. Exceptional. Thank you

  • Jim Mason
    Jim Mason 29 days ago +1

    What a great channel! I have a nasty running injury and have switched to cycling and not I have the bike bug!

  • Bobby Hempel
    Bobby Hempel Month ago

    What the hell is a "flat white" ?

  • Bobby Hempel
    Bobby Hempel Month ago

    I can't seem to gain weight no matter how much I eat. The struggle is real.

  • D S
    D S Month ago

    Cycling like you guys do it is far too efficient. Put your superbike away and ride an antique cruiser, you will burn 2 times as many calories. Add to that wearing civilian clothes and a more upright posture, and you might double, again, the calories burnt. If that still isn't enough to lose weight, then you might have to lose the wheels altogether and just run or walk fast.

  • Dolce Italia
    Dolce Italia Month ago +1

    Finally! Someone who talks sense when it comes to weight loss & how to achieve it. Took me months to get my head round all the jargon & what it meant i.e. BMR etc but a year on & I’m 3 stone down by only healthy eating & tracking/calculating my cals/macros. Now I’m at my preferred weight I have started to MTB to tone & loving it :)

  • Lilian Aquino
    Lilian Aquino Month ago +1

    Your role play was soo funny! Really helpful, though. Thanks a million!

  • Jesse Stroik
    Jesse Stroik Month ago

    A healthy male training to increase muscle mass can gain about ½ pound of dry muscle mass per month. If the scale isn't changing, an increase in muscle probably isn't the reason why.
    Increased glycogen stores seem far more plausible to me for short term gain or stubbornness.

  • ab0s3r
    ab0s3r Month ago

    Great Video and accurate for the most part. One small thing: There is no such thing as a "starvation state". This has been proven in several studies. Eat less than you need, lose weight. The deficit decides the velocity of weight loss. Of course you are gonna lose muscle if the deficit is to large, but you are gonna lose weight either way. Just up your protein and cut down on fats, thats the simplest and most effective and sustainable diet.

  • Jason Bolinger
    Jason Bolinger Month ago

    I'm really going to need another video talking about how I can eat healthy, cycle lots, and still lose weight even though I drink lots of beer. It's possible, right?

  • Tanks a lot
    Tanks a lot Month ago

    You guys touched briefly on carbohydrates but I think a lot of people misunderstand the amount and type of carbohydrates in the energy drinks and supplements. Yes they have some electrolytes but otherwise many of them are just liquid candy. Reducing carbohydrates can help a lot but make sure you aren’t loading up on sugars without realizing it. Don’t cut carbs completely but do cut the sugars. Drink water not Gatorade or other energy drinks.

  • FortyNothing
    FortyNothing Month ago

    Don't forget to drink lots of water

  • Paul Crawford
    Paul Crawford Month ago

    Can you recommend a bike for beginner weight loss heavies? I am assuming a steel framed bike as opposed to aluminium.

  • Marco Deo
    Marco Deo Month ago

    I dropped 5 lb on a 1 month trip eating the low calorie meal on the menu.

  • Marco Deo
    Marco Deo Month ago

    Perhaps we all need to accept whatever weight we are. When I was in High school I wanted to be bigger. Now I want to be smaller. There appears to be a defect in the human Mind.

  • Marco Deo
    Marco Deo Month ago

    At this point I am considering no work outs for weight loss. I have worked out 6 days a week since year 2000. I have gained 30 Lbs in this time.

  • Marco Deo
    Marco Deo Month ago

    I normally bike 45 minutes 3 times a week. My weight is steady. One time I biked 3 hours my weight went up 5 Lbs. Age 60 I suspect Testosterone loss is the cause .What do you say?

  • HardChaw
    HardChaw Month ago

    Please don't talk about starvation state. That's the excuse that people that eat too much and train too little use. Most people will never come close to those deficits.

  • Jayson sales
    Jayson sales Month ago

    80% of weight loss is through diet alone.

  • Nadya Lifestyle
    Nadya Lifestyle Month ago

    I was overweight
    I tried a lot of diets
    my top weight loss tip is about diet check my channel

  • M Hubertus
    M Hubertus Month ago

    Wow, good info. Thanks GCN !!

  • Brian Wilkinson
    Brian Wilkinson Month ago

    Goof lord, a sensible video . What ever next.... Thanks guys

  • Oscar Caruso
    Oscar Caruso Month ago +1

    Ollie, you are a genius