How to lose weight safely and successfully
In the second and final part of this series, dietitian Dr Alan McCubbin offers a bunch of practical advice.
Image: Brooke Lark / Unsplash
In the previous installment of this series, I discussed the potential problems with the common new year’s resolution of trying to lose weight. As a (very brief recap), this is an often-planned but rarely accomplished goal. Weight loss, for a range of biological, psychological, and social reasons, is statistically speaking incredibly difficult to achieve and maintain over the long term.
The process of weight loss also comes with potential consequences for physical and mental health and performance for cyclists, especially if you’re going into a big calorie deficit to try and get there quickly. And finally, weight loss is a desired outcome, not a strategy, process or behaviour – without a plan (i.e. accompanying process goals), it’s no more than wishful thinking.
But that’s not to say reducing body fat can never be achieved, nor is it always harmful. It can be done for many cyclists, and with a bit of thought and planning, can be accomplished with no or minimal impact on your health or performance on the bike.
Let’s now take a look at some suggestions to make that new year’s resolution safer, more effective, and more sustainable.
Don’t make body size, shape or weight your only (or most important) goal
This might sound repetitive from the previous piece, but it’s worth reiterating. You can do all the right things, nail all your processes, and still not achieve your desired weight-loss outcomes (more on why below). So don’t make it your only goal, or even the main one. Think about the other things you’d like to achieve that are not predicated on hitting a certain number on the scales.
Maybe it’s feeling stronger on the bike. Maybe it’s having more energy off it. Maybe it’s lowering your blood pressure, or your cholesterol. All of these things can be achieved with or without weight change, and they’re statistically more likely to be successful too. So add them to your new year’s resolution, and maximise your chances of feeling successful.
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