The One Thing That Finally Helped Me Lose Weight (After 50 Years of Cycling)

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The Truth Does Not Have to Hurt: After decades of riding and fad diets that failed, I finally cracked weight loss with one simple habit: tracking what I eat—not how much I ride.
Smiling senior cyclist in a helmet and sunglasses with text overlay: “All the miles in the world won’t make you lose weight—if you don’t do this one thing.”

All the Miles in the World Won’t Make You Lose Weight — Unless You Do This

Last updated August 7, 2025

I’ve logged thousands of miles—some years over 5,000—and still struggled with my weight. I pushed through heat, wind, long tours, and endless climbs. And for all that effort, I still didn’t feel healthy. The mirror didn’t reflect the work I was putting in. I was frustrated, tired, and heavier than I should’ve been.

I tried keto. Lost weight fast. Gained it all back. It was too rigid, too isolating, and too far from how I actually live. So I kept riding. And the scale didn’t budge.

Then one day, I tried something so simple I almost laughed at myself for not doing it years earlier: I started counting calories.

The Truth I Needed to Hear

At first, I tracked using MyFitnessPal. I'd do great for a few days, then forget. Life would get busy. I’d grab chips or a cookie and think, "That doesn’t count, right?" But it did count. I was sabotaging myself a handful at a time.

Eventually, I asked AI (yeah, really) to help me calculate my Total Daily Energy Expenditure (TDEE) as if I were completely sedentary. I used that as my daily calorie goal. No tricks, no hacks. Just a number I could stick to.

I used cycling to create a calorie deficit—not to earn more food. That’s when the weight started coming off.

What Actually Worked

Every day I ate about 2,000 calories. If I rode for 30–60 minutes and burned 300–500 calories, that became my deficit. That’s it. That’s the secret. Small, steady fat loss. No magic. Just honesty and consistency.

And here's the best part: I still eat what I want. I just don’t eat as much of it. I’m aware now. I enjoy food without letting it undo all my effort.

Want to Try This? Here's How

🎯 Step 1: Find Your Sedentary TDEE

  • Use a free online TDEE calculator
  • Enter your stats (age, weight, height, gender)
  • Set your activity level to sedentary
  • This is your daily calorie target—stick to it

📝 Step 2: Track Every Bite

  • Use MyFitnessPal, Lose It, or Chronometer
  • Be honest—log everything, even the small stuff
  • Weigh or measure food when possible

🚴 Step 3: Let Riding Create the Deficit

  • Don’t eat back your ride calories
  • Eat your TDEE amount daily, no more
  • Let cycling create the fat burn

🍕 Step 4: Keep Eating What You Love

  • Pizza? Yes. Chips? Yep. But watch portions
  • Cut quantity, not joy

📈 Step 5: Stay Consistent, Not Perfect

  • One bad day won’t ruin progress
  • Keep tracking. Keep showing up.
  • This is slow, but sustainable
🚴 Want to Lose Weight by Cycling?

👖 I wear these padded bib shorts on every ride — total game changer for comfort.

📉 I track my progress with the RENPHO Smart Scale. It shows not just weight, but body fat, muscle mass, and more — and it keeps me motivated.

📺 Want a premium indoor bike experience? The Sunny Health & Fitness Indoor Bike is Amazon's overall pick and highest rated indoor bike. It is a great way to get started riding 30 minutes a day if you want to do it privately.

Ride smart, track results — and let the bike do more than just spin wheels.

🧭 Related Posts:

Disclaimer: I’m not a doctor or dietitian. This is just what worked for me. Talk to your doctor before making major changes to your diet or routine.

Location: Lubbock, TX, USA

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