Both performance and amateur cyclists are equally eager to lose weight. As ever though, the human body is more complicated than the black and white laws of physics - and before we get started into how to lose weight, it’s important to acknowledge that trimming weight is not always beneficial.

Disordered eating has plagued elite cycling, and under eating is one of the biggest inhibitors of performance. There is a point at which the benefits gained from weight loss come at the cost of an athlete’s central ability to perform. The fear of weight gain motivating riders to sustain caloric deficits is one of the biggest mistakes we see as coaches of riders - It leads to greater stress, reduced recovery and overall, poor performance.

The goal with weight loss for riders is to identify and reach the narrow bracket at which their body functions optimally, powerfully and sustainably with as little excess weight as possible. Most bike riders will commonly refer to this as “race weight”, and professionals in season will hover around this weight.

If you’re working to cut some weight, we thought we’d compile some tips and tricks to help you slim down.

It’s really difficult not to get caught up in the narrative of - I’ve ridden X or Y amount, therefore I’ve earned this or that. In reality, weight is influenced far more by what you eat than how much you exercise.

Of course, this isn’t to say that you don’t need to fuel on your rides - but you haven’t necessarily earned a cake or that coffee. Yes, riding is one way to produce a deficit, but ultimately, making better informed food choices with greater awareness as to their consequences is going to be a more effective factor long term. Ultimately, if you increase your workload without altering your diet, you’re constrained to maintaining that workload. If you can reduce or moderate your intake while sustaining a constructive training program, you’ll adapt more effectively.

On the face of it, the formula for weight loss is simple - it’s energy intake minus energy output. If that number is positive, you’re in surplus. If it’s negative, you’re in deficit. To lose weight, you need to sustain a deficit.

In short - fibre. From soups to salads, vegetables provide a fantastic source of fibre which is overall more filling. Rather than snacking on small sugar hits or carb which provide short term satisfaction, high fibre foods are often much better for your cardiovascular system and simultaneously reduce caloric intake.

In the modern world, most people are exceptionally well-fed, but awfully hydrated. Liquid intake can abate hunger, improve function and be hugely beneficial.

We’ve all done it. The narrative is just too compelling - I’ve done a ride, and I need to eat to recover. This is demonstrably true, but that doesn’t mean you need to carb load or plate up seconds, thirds and fourths. Restraint is really important as it’s so easy to wipe out the work you’ve done on the road at the dinner table or café.

Of course, the best way to lose weight is to work with a nutritionist who can remove any doubt and deal with concerns over your eating. In the meantime, remaining measured and not cutting too much too quickly is always a wise move. Best of luck!