Cycling for Obese Beginners: How I Lost 80 Pounds

Cycling for Obese Beginners: How I Lost 80 Pounds and Found Freedom on Two Wheels

Let me start by saying this: you don’t have to be skinny, fast, or fit to ride a bike. When I began cycling, I weighed 275 pounds. I was obese, out of shape, and winded just making it around the block.

Today, I weigh 194 pounds. I can ride for hours, tackle big hills, and even take on multi-day bike tours. But that transformation didn’t happen overnight—and it didn’t happen by accident. It happened one ride and one small change at a time.

That First Ride: A Humble Beginning

I still remember the first time I got back on a bike. I thought it would be easy—after all, you never forget how to ride, right? But my body had a different plan. I struggled. My legs ached. My lungs burned. I was embarrassed at how hard it was.

But I went out again the next day. And then again the next week. Each time, I made it just a little farther. I wasn’t fast, but I was moving. And that’s all that mattered.

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Cycling as an Obese Beginner: Tips to Get Started

If you're just starting out, here’s what helped me most:

• Get a comfortable bike. A wide saddle and upright handlebars make a big difference.

• Start short. Even a 10-minute ride is a win.

• Don't focus on speed or distance. Just ride at your pace.

• Track your rides. Apps like Strava or Ride with GPS helped keep me motivated.

• Celebrate consistency. You’re building a habit, not chasing a number.

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Why the Weight Didn’t Come Off at First

For years, I rode regularly—but the scale hardly moved. I got stronger, sure, but I was still heavy. What finally changed my body was something I’d long avoided: understanding calories in versus calories out.

Once I started paying attention to what I was eating, everything changed.

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The Power of a Small Calorie Deficit

Here’s what finally worked for me—and what can work for you too.

1. Know Your Maintenance Calories

Use a free online calculator (search for “TDEE calculator”) to estimate how many calories your body needs just to maintain your current weight.

2. Create a Small Daily Deficit

I aimed to eat about 300 to 500 fewer calories than I burned each day. That’s it. No crash diets. No starving. Just small, steady progress.

3. Track for Awareness

I used MyFitnessPal to log my meals for a while. It taught me how much I was really eating and where I could cut back.

4. Don’t Cut Out Foods You Love

I didn’t give up carbs or go low-fat. I just learned to enjoy reasonable portions, make healthier swaps, and stay within my calorie goal.

5. Let Cycling Do the Rest

The beauty of cycling is that it helps you burn more calories—without hurting your joints. That means you can eat enough to feel satisfied and still lose weight gradually.

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From the Saddle: Where I Am Today

After years of showing up, riding consistently, and sticking to a sustainable calorie deficit, I now weigh 194 pounds. My body feels lighter, stronger, and more capable than it did at any point in my younger life.

Cycling gave me back my confidence. It gave me my health. And most of all—it gave me freedom.

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Final Advice: Start Where You Are

If you're an obese beginner thinking about cycling, here's my advice:

• Don’t wait to be fit to start. Start to get fit.

• Don’t overthink it. Just get on the bike.

• Don’t compare yourself. Just ride your ride.

You don’t have to ride fast. You don’t have to go far. You just have to keep pedaling.

🚴‍♂️ Want to Lose Weight by Cycling?

📉 I track my progress with the RENPHO Smart Scale. This was the total game changer that I needed. I bought this scale while I was at a weight plateau that I just could not bust through. This scale started giving me the information that motivated me to break through that plateau and lose an additional 17 pounds to get down to my lowest riding weight in years. Check it out. It is not much to pay for something that really helps.

📺 I have found that taking in a great deal of proteins within 30 minutes of my rides really helps with curbing my appetite afterward plus it really does a lot for recovery. I used to drink chocolate milk because it was the "choice of world-class athletes," but that has changed since then. I now drink Premier Protein Shakes because it gives me the needed protein without the added sugars. In fact, I can drink one protein shake and get 30 grams of protein with only 1 gram of sugar. You also get 24 vitamins and minerals. The link here is to a page with the many different flavor choices. My favorite is chocolate.

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