Cycling My Way To Weigh Less

As promised in a previous article about my attempts to lose a little weight and get fit, here is a progress report and what I have learned so far.

I mentioned in a previous article that I am working to a program of walking steps, which I keep track of with an app on my cell phone. However, cycling is a much easier way to lose weight than walking. Easier because the bicycle bears all of the weight of my body. As a result, I can exercise for longer without getting too tired. This in turn means that I can cover a lot more distance, and lose more weight.

One thing I have to be careful of with all of this exercise, in thirty plus degrees of heat, is dehydration. A recent routine blood test showed that I was getting very close to dehydrating due to a loss of so much fluid due to excessive sweating. So I now have to remember to stop regularly whilst cycling to take on board more liquid.

Fortunately, my cell phone health app does also record cycling distance. When I was just walking, I set a baseline of 5,000 steps, which I then gradually increased to 10,000 steps.

However, since my app also records distance in kilometers, I decided to switch my thinking. Originally, my baseline was set at a minimum of 5km. If I can, I prefer to do 10km. One day I did get up to 16.5km, but to be honest, in thirty four degrees of heat, anything significantly above 10km is extremely uncomfortable. I can always increase the distance when the summer heat dies down into the mid-twenties.

One thing I have discovered is that even with all that daily exercise, I still needed to resort to other measures. The key to losing weight is controlling the calories. I have the choice to either burn more calories, with an increase in exercise, or I have to consume less of the little blighters. For the moment I am happy with the amount of exercise I am taking. So, then I have to reduce my caloric intake.

As it happens, I have a very good healthy diet, though I do have one or two weaknesses. I don't really consume much fast food, but I do have a soft spot for a KFC burger with fries (once or twice a month). I also have a penchant for pistachio nut cookies, a good slice of cheesecake, and hot buttered, homemade, fruit scones (one or another on a daily basis).

For now, that has all been stopped. In addition, I have chosen to eat only low calory chocolate ice cream and chocolates. Also, my wife has found some low cal rice, bread, and pasta. I have also taken it upon myself to eat a very much reduced amount of food for my lunch. To help me to make the mental adjustment, I have promised myself a one-off treat, each time I drop a kilo.

The result of taking increased exercise cycling, and a reduction of calories, has resulted in a significant loss of weight. Even better, due to my fast- vanishing beer belly, I am now breathing a lot easier. In my case, previous x-rays revealed that my belly fat was not leaving my lungs much room to expand. Now that problem is fast disappearing.

Also, my SPO2 is now hitting 98 out of a hundred, and my blood pressure has gone down to a more acceptable level. Even more pleasing is that my waistline has gone down by three centimeters, and my weight is now at 85.90 kilos. Well on the way to my target of 80kg. Even better, I can now bend to pick up anything I drop on the floor.

It has been about five weeks since I started this journey. My starting weight was 91/92kg. So I am about halfway to where I want to be. It wasn't easy to begin with, but I have now hit my stride and can see all of the positive health and well-being benefits. Above all, I feel great! At this point, I couldn't ask for more.

So, the takeaway from all of this is that if you want to lose a little, or a lot, of excess weight, it all comes down to controlling calories. Here's how.

1. Take regular exercise like walking or cycling. Or have a regular workout at your local gym. This will burn a lot of unnecessary calories.

2. Eliminate, or drastically reduce, high calory foods. Also, eat smaller portions of your normal food. This will help to reduce your caloric intake.

By following these two simple measures you will lose weight. You will be fitter and feel a lot better as a result. You will also increase your life expectancy and ward off all manner of serious or terminal diseases. You will also live a longer and better life. What more could you ask for? And it's not rocket science, just good old-fashioned common sense.