All the Miles in the World Won’t Make You Lose Weight (If You Don’t Do This One Thing)

I’ve ridden thousands of miles—literally. There were years I racked up over 5,000 miles in the saddle. I conquered long tours, pushed through heat, wind, and hills, and still found myself… overweight. It was frustrating. I was putting in the work, sweating it out day after day, and yet, the mirror never quite reflected the effort.

For a while, I tried keto. I lost a lot of weight fast, but eventually, I hit a wall. Keto was too rigid, too isolating, and just plain unsustainable. So the weight came back—every pound—and I kept riding.

Then one day, I decided to try something so simple, I almost laughed at myself for not doing it years earlier.

I started counting calories.

At first, it was clunky. I used MyFitnessPal and would do great for a week or two, then life would happen—I’d forget, get lazy, or convince myself that “just a few chips” didn’t matter. But those chips did matter. Five or six small handfuls a day added up fast. I wasn’t tracking everything, and because of that, I wasn’t seeing real results.

Eventually, I had a conversation with AI (yeah, you read that right), and it helped me figure out my Total Daily Energy Expenditure (TDEE) if I were completely sedentary. That became my new daily calorie goal. It wasn’t starvation. It was realistic. And it gave me room to feel satisfied. Then I used my cycling—the thing I love most—to create a daily deficit of around 300 calories.

That’s about a pound of fat loss every 12 days. Not fast. Not flashy. But real.

What I discovered next was the turning point: documenting every bite changed everything. When I log everything—even that stray cookie or those sneaky chips—I suddenly see how easily I could blow through my calorie budget by noon. That was the real problem all along. It wasn’t the cycling—it was the blind spots in my eating.

Now? I’m lighter. I’m wearing clothes I hadn’t fit into in years. I have more energy, better focus, and most importantly, I feel like myself again.

And here's the best part: I still eat what I want. I just don’t go overboard. I enjoy food. I fuel my rides. But I do it all with awareness and accountability.

So if you’re out there spinning your wheels—literally—and wondering why the weight won’t budge, here’s my advice: start tracking what you eat. Not perfectly, not obsessively—just honestly.

It’s not magic. It’s just a habit. And once it sticks, it can change everything.

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So, How Does This Work? Here's the Simple Science Behind It

Weight loss comes down to one principle: calorie deficit.
If you consume fewer calories than your body uses over time, your body will tap into stored fat to make up the difference—and you’ll lose weight.

Step 1: Figure Out Your TDEE

TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day, including all activities—walking, eating, thinking, sleeping, exercising. But to make this work the way I did, you want to start by figuring out your sedentary TDEE (i.e., what your body would burn if you didn’t exercise at all).

Here’s how to calculate it:

1. Go to any free TDEE calculator online (just search “TDEE calculator”).

2. Enter your:

   • Age

   • Gender

   • Height

   • Weight

3. Set the activity level to sedentary (this is key—you’re going to use exercise to create a deficit, not to “buy” more food).

4. The result is your daily calorie goal.

For example, if your sedentary TDEE is 2,000 calories, that’s the amount you aim to eat daily—no more.

Step 2: Track Your Calories Honestly

• Use an app like MyFitnessPal or Chronometer.

• Weigh your food when possible. Be aware of portion sizes.

• Log everything—even that little piece of candy, the spoonful of peanut butter, or the “just a taste” bites. It all counts.

If you don't track it, you’re flying blind. And like I found out, small snacks and bites can derail you fast.

Step 3: Let Exercise Create the Deficit

Let your rides do the work—not to earn food, but to burn fat. Here's how I did it:

• I rode my usual miles.

• I didn’t eat extra “because I earned it.”

• I kept eating at my sedentary TDEE level—no more.

• Every day I rode and burned, say, 300 extra calories, I created a small but meaningful deficit.

A 300-calorie daily deficit adds up to 3,600 calories over 12 days—that’s roughly one pound of fat.

Step 4: Accept That It’s Slow—but Sustainable

This isn’t rapid weight loss. You won’t lose 5 pounds in a week. But it works, and more importantly—it’s sustainable.

The key is consistency and honesty.

You can still eat the foods you love. You just eat them in portions that align with your goals.

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One last thing: If I can do this, you can too.

I still ride. I still eat pizza. I just keep track. And this time, the weight is coming off the right way—and staying off.

So take it from someone who used to think that all the cycling in the world would solve it: if you're not pairing it with the right eating habits, you're just pedaling in place.

Let your bike carry you farther. Let your choices carry you forward

🛠️ Cyclist's Quick Start Guide to Sustainable Weight Loss

1. 🎯 Find Your Sedentary TDEE

• Use a free online TDEE calculator.

• Enter your stats: age, weight, height, gender.

• Set activity level to sedentary.

• This is your daily calorie target—stick to it!

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2. 📝 Track Every Bite

• Use MyFitnessPal, Lose It, or Chronometer.

• Be honest—track that spoonful of peanut butter, the handful of chips, and even your “taste tests.”

• Weigh or measure food when possible.

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3. 🚴 Let Riding Create the Deficit

• Don’t “eat back” your cycling calories.

• Stay at your sedentary TDEE, and let your rides do the work.

• Aim for a 300–500 calorie deficit daily.

  • 300 calories/day = 1 pound every 12 days.

  • 500 calories/day = 1 pound every 7 days.

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4. 🍕 Keep Eating What You Love

• You don’t have to give up favorite foods.

• Just stay within your calorie goal.

• Learn portion sizes—cut quantity, not joy.

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5. 📈 Stay Consistent, Not Perfect

• One binge won’t ruin your progress—getting back on track is what matters.

• Make tracking a habit. Keep showing up.

• Weight loss is slow but steady—stick with it.  

  🛠️ Recommended Gear

  I use the RENPHO Bluetooth Smart Scale to track weight and body composition over time. I actually own this model, and the insights it gives me have been invaluable throughout my weight loss journey.

• 🎉 Bonus Tips:

• Pre-log your meals in the morning to plan ahead.

• Track your weight trends weekly—not daily.

• Celebrate non-scale victories: better energy, smaller clothes, a flatter stomach, stronger rides.

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👉 Related: Why You’re Not Losing Weight from Cycling (And What to Do About It)
If the scale won’t budge no matter how far you ride, this post breaks down the real reasons cycling might not be helping you lose weight — and what you can do to fix it.

Disclaimer:
I am not a doctor, registered dietitian, or certified personal trainer. This blog post is based on my personal experience and should not be taken as medical or nutritional advice. Always consult with your healthcare provider before making significant changes to your diet, exercise routine, or health regimen. What worked for me may not be appropriate for everyone.