Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrated by the rate of progress?

As an advanced sports dietitian specialising in performance nutrition for cyclists, I regularly have conversations about weight, 'lack of progress' and the thoughts, feelings and emotional responses that follow on from that thought.

Weight loss isn’t linear

First. I want to highlight is that (frustratingly), weight loss rarely occurs is a constant linear line.

It's completely normal to go up and down which is why looking at the trendline long term and also having OTHER outcome measures of progress beyond just number on the scale is key to long term sustainability. Eg better recovery, coping with higher training load, new peak power inputs, fewer binge eating episodes,

Don't overthink the daily variation in body weight

Don't overthink the daily ups and downs of weight - it's often just water! Look at the trend over weeks months and years.

If you were to 'only' lose one kilogram, or even half a kilogram a month on average for the next 12 months - would you look back and consider that a win?

Or lack of progress because you expected that you 'should' lose two kilograms a month?

What actions do you take when you think you haven’t made progress?

Secondly I want you to take a moment to think about your actions and results when you conclude that you hadn't made 'enough' progress. Are you making positive nutritional choices from that headspace.

Our actions dictate whether we move towards our goals or away from them. And so often we allow our feelings and emotions to derail us away from our goals- whether that's snacking, going on a binge.

It's never just the food. It's becoming aware and learning to manage with everything that is influencing our food choices. Be it stress, travel, other people or thoughts that we are failing and not getting results soon enough.

When it comes to weight, maintenance is key and too often I see clients lose weight rapidly in an unsustainable manner only to regain it back a few weeks later when they stop restricting and return to their usual food habits. Because they hadn't addressed the underlying behaviours influencing food choices.

These are exactly the sorts of behaviours, thoughts and emotions that I aim to help my clients work through and let go of so they no longer derail progress.

Play the long term game and consider what are you REALLY hoping to achieve when you say you want to lose weight?

Lower weight doesn't automatically mean more power on the bike and better performance.

Consider these outcomes - Would you regard these as failure or success?

Your weight stays stable and because you are better fuelled, you can cope with a greater training load, leading to better performance, recovery etc
Your weight trend reduces steadily (although up and down on a daily pattern) and power/speed/performance/recovery improves at the same time.
Your weight reduces rapidly and you achieve your 'goal number' but your power, speed, recovery and performance is worse

Play the long-term weight loss and maintenance game

My priority for all my clients is long-term results and sustainability, for you to be able to adapt what you eat specifically to suit the training you are doing at the time, without the need for extreme deprivation and the yo yo up and down (which in the long term can really compromise weight change).

Weight loss is frustrating for many because it rarely is a case of do x and achieve y. There are many many factors that influence the rate of weight loss on an individual level.

I like to remind clients that regarding weight - maintenance is actually a win. Especially when you are changing things up, adding new foods into the mix.

By fuelling better in and around training, you are able to train harder, longer and be more efficient with food choices the rest of the day - which in turn leads to true changes in body composition.

Think of other measures of progress beyond the scale

I highly encourage you to come up with 3 or 4 additional measures of progress beyond the scale that can help fuel positive nutritional choices (instead of emotional ones).

This could be changes in energy levels, appetite, better recovery, coping with greater training load, new peak power outputs etc...

By incorporating these other outcome measures beyond the scale, you will be less likely to be emotionally derailed if the scale isn’t moving in the direction you expect it to.

Remember to fuel your ride and I'll see you next time.

Gemma

Frustrated by your lack of weight loss progress as a cyclist?