Ride a road bike, enjoy nature, stop off at a beer garden - and lose weight at the same time. Road cycling, combined with the right diet, is the perfect sport for shedding a few pounds while having fun.
Losing weight - for some people, the word looms like an incredibly high mountain. Huge, frightening, seemingly insurmountable. For some amateur cyclists, the "five kilos less" mark has a similar meaning to the summit of Mont Ventoux: almost unattainable. But anyone who has ever travelled in the mountains knows that every summit seems much higher from a distance. Once you have set off, you will reach your destination on winding paths and with small steps (or in small gears), but steadily and safely.
In principle, losing weight is just as easy, and it follows two rules.
1. you have to supply the body with less energy than it consumes.
2. exercise uses more energy than sitting around, increases the basal metabolic rate - and satisfaction.
Scientists have agreed for some time that the FdH principle - "eat half as much" - is not suitable for losing weight on its own, as the body becomes accustomed to the reduced calorie intake and the basal metabolic rate drops. If you eat normally again after the diet, you will gain weight again all the more quickly. A combination of a change in diet and endurance sport is therefore ideal. Jogging, swimming or cycling consume relatively many calories compared to fitness training or walking. And a suitable diet ensures that the loss of body fat is as high as possible.
So how should you tackle the mountain? "I don't like to make generalised statements because everyone is different," says nutritionist, fitness trainer and cycle tour guide Nicole Macke. Age, gender, training condition, starting weight - everything plays a role. Nevertheless, there are some principles for training and nutrition that everyone can follow. Perhaps the most important thing is not to overdo it. Losing half a kilo to a maximum of one kilo per week is already a high target.
Find out how you can lose weight effectively by combining road cycling and nutrition in the free PDF
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