How To Lose Weight & Get Fit Cycling 

"This post is intended for those new to cycling and want to get in to shape"

"Exercising & diet speeds up your metabolism and makes it easy to lose weight"

"Losing a bit of weight before you start cycling will make it easy on the hills and on your legs, making cycling more enjoyable"

Preparation

• First, visit your Doctor for a check-up and tell your Doctor what you intend to do. Especially if you have an office job or driving job where you are sat down all day. Or have an old injury or suffer from back pain, or better then a Doctor visit a good Chiropractor.
• Having the right mindset - One step at a time. Start off slowly and don't expect to lose weight overnight!
• Overdoing it and then not enjoying it, you could end up on what's called the yo-yo diet and putting more weight on then you started with!
• Don't expect to cycle 20 miles or more including hills straight away without some pain.
• Start by walking, even if it's to the shops and back, build up to doing 10,000 steps a day and/or include some hills.
• Do some light exercises like squats - start by sitting on a chair and standing up and sitting back down. Try 3 sets of 6. This will help in getting the muscle used to working on your legs again.
• Any chest pain while cycling - STOP, it could be that your body especially your heart or lungs as they are not used to it, but get checked out.
• Change your diet slowly by removing fizzy drinks, fast food, and processed so-called foods and add more fruit and veg.
• Having the right bicycle and setup to suit your needs, as many bikes have a maximum weight limit for the rider as there is a chance of breaking parts of the bike or injury. Bikes are made light with modern materials and are for someone of 14 stone or less.
• Later you can add a more regimented workout routine, which will really help maximize all the other healthy lifestyle changes you've implemented.

Before jumping straight on to a bike

Diet

There are so many diets out there it can get confusing, I have studied many of them and the only one that will not only get you to your optimum weight it will also build/heal your health. It's the Weston A Price Diet .

Eating a healthy diet is 80% to losing weight and maintaining health. Cycle/exercise, sleeping, and reducing stress is the other 20%.

Start by removing one or two of these items and adding whole clean foods.

Wheat should be the first thing you stop eating. (That's bread, pizza, pasta, bagels and cup cakes) As wheat increases insulin levels higher than sugar, that results in storing fat and a high risk of disease.

Eat all foods in moderation, increase portion intake using vegetables, then from meats, eggs and cheeses. (Do not over do protein as your liver needs to work harder and that go's for coffee intake on your kidneys)

Educate yourself:

• Misleading food labels
• The truth about fats
• Not everything is created equally - you make think you are buying something healthy as in the past it was, until it was re-pressed and made cheap for profit
• Carbohydrates - Not eating sugar and grains rains - rice, wheat, (Bread) spaghetti

What not to eat:

• Wheat - Bread, pizza, pasta, bagels and cup cakes.Processed foods - Pies, cakes, ham, sausage, tinned meats, fast foods, takeaways, convenient foods.
• Going out to restaurants keep to a minimum.
• Bad fats - Vegetable oils, soy
• Low fat - Anything that says diet on it.
• Drinks -Alcohol, fizzy drinks, fruit juice (Only what you juice yourself)

Don't:

• Don't go too long between meals and eating in a 8 hour window ( Breakfast at 9 am then last meal at 5 pm)
• Don't miss pre-ride meal
• Don't over eat carbohydrates (Eat all food groups in moderation) Don't drink coffee randomly

Give time from your body to change to running on fat and not storing it. This should be while you do moderate excursive and build up slowly. Make it a life change and not a fad!