"Quick Take: The "simple" part isn't magic - it's math. Ride your bike most days, track what you eat, and weigh yourself daily. Keep a small, steady calorie deficit and let the miles do their work. People ask how I lost weight and expect a secret. Here it is: I ride my bike, I track what I eat, and I don't lie to myself about the numbers."
"Ride 5-6 days per week. Mix easy spins with a couple of longer or hillier rides. Consistency beats hero days. Maintain a small, steady deficit. Rough target: 300-500 kcal/day. Big deficits backfire for older riders. Weigh in daily. Daily data, weekly average. Don't let a single spike mess with your head. Track food honestly. Eyeballing servings is how progress stalls. Measure, log, repeat."
"Low impact, high compliance. Your joints don't hate you for riding. Effort that feels like freedom. Miles fly by faster than gym minutes. Easy to scale. Add time, add hills, add frequency - without wrecking recovery. A Simple Weekly Template Mon: 45-60 min easy spin (conversation pace) Tue: 60-75 min steady with a few hills Wed: 30-45 min recovery spin Thu: 60-90 min steady (or trainer session if weather's bad) Fri: 30-45 min easy spin Sat or Sun:"
Ride a bicycle most days—aim for five to six rides weekly—with a mix of easy spins and a couple longer or hillier efforts to build consistent aerobic work. Maintain a modest daily calorie deficit around 300–500 kcal to support steady weight loss without compromising recovery, especially for older adults. Weigh each morning and use weekly averages to track trends rather than reacting to single-day fluctuations. Measure and log all food honestly; eyeballing servings undermines progress. Short rides add up and can be combined across a day. Cycling offers low-impact, scalable exercise that preserves joints and encourages adherence.
Read at Theoldguybicycleblog
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