this post was submitted on 20 May 2026
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Some things I've learned throughout the years that may be useful to some people:
I've always found the opposite to be true but YMMV. My periods of weight gain have always resulted from eating out of boredom; the cycling I do (25 to 50 miles per day) improves my mental state and I don't feel the same urge to constantly snack.
Are you doing this volume at high intensity, aka Zone 4/5? It's a quite significant volume to be doing at that level of vigorous intensity.
But there's for sure individual differences here. High intensity efforts do provoke hunger for me, but the same may not be true for you!
Or, alternatively, use the stationary nature of indoor machines to make it less boring. I typically read. Or maybe watch a show or movie.
Outside is great too of course, but bad weather can be hard to overcome depending on where you live.
Additionally:
I've learned that cardio can work, but there's also a lot of truth to that "you can't outrun a bad diet" saying. Like you said, your body can subtly undermine your work by making you more hungry, and it can also cause you to be less active in between exercise without realizing it.
Last year I cut out 95% of all junk food and snacking, started eating more lean protein (like chicken), and made sure to cut out ultra processed foods where I could (i.e. home-cooked meals vs frozen dinners), and without increasing exercise I lost 20 lbs in 2 months. Sometimes it really is the diet that holds you back.
It's always the diet. Even someone who burns an extra 4000 calories a day can eat themselves into obesity.
That doesn't mean someone has to starve to lose weight, just watch what they eat, like you did.
That isn't a surprise, diet makes a massively bigger difference than exercise, but the real goal needs to be sustainability.
That's a fantastic result, nice job.
Yeah, most of the people I've spoken with about their weight issues have terrible portion control. Like they'll just sit and eat an entire bag of chips while they watch TV for an hour. It's crazy to me. My parents just got put on a diet to try to get their weight under control because they're both pre-diabetic and the next day my mom went out to costco and loaded up on fruit for them to snack on instead of chips. Which I guess is better, but an entire shelf in their giant 2 door refrigerator is full of tubs of berries and shit, if they're planning to eat proper portions of those as snacks half that shit will rot before they get through it. Maybe my mom just has brain rot from all the fad diets she's been exposed to over the years but I don't think the idea of just not eating snacks or counting calories even went through their heads.
Many fruits freeze well. Many don't too, so look each up before doing it. Eating fruit while it's frozen is especially nice on a hot day
It's crazy to me how people can not eat a whole bag of chips. Like I am supposed to put half of the bag back into the cupboard? If I open a bar of chocolate, I eat the whole thing, every time. And a lot of people I know are similar. This is the reason why I never but this stuff, as the best defense tactic is to have nothing in the house.
I am overall a healthy person and do a lot of exercising by the way, but I can't control myself with chips. And I think that is not unnatural, as this stuff is made exactly the way that it makes you addicted af. Of course I feel like shit after I ate the whole bag, but I don't know how to control myself.
My kids used to laugh at me for eating one half of the twix & putting it away for another day, and an emergency chocolate bar at work will last me weeks. It's not willpower - if I had to TRY not to eat it all, I wouldn't buy it either.
I think about this when people say those GLP drugs are cheating, that people should just use willpower, I think all they are doing is giving people the same experience many of us have naturally - I love food but not overeating, that doesn't feel good at all, and enjoy moving my body, I like dancing and exercise.
"Food is not reward, food is not entertainment" became my mantra.
It's macadamia nuts for me. If I have a 3 lb. bag of macadamia nuts, I'm eating a 3 lb. bag of macadamia nuts. Fortunately, they're expensive, so I just don't get them anymore. It's much easier to not buy them, than to not eat them.
Seriously, don't eat snacks out of the package they come in. Put a small portion in a bowl or on a plate and put the main container up. It gets easier with practice.
My body isn't subtle in the slightest.
Any amount of work?
We're starving, we're starving! Says my body, like the cats who have a still almost full bowl of food.
Stupid meat husk.
Right? (I know it's not the same) but come on look at all of this fat you can burn! You're not hungry, you're lazy, you know, like I want to be.
This is because people diet wrong. You can absolutely gorge yourself on vegetables and still easily run a calorie deficit. People instead try to just eat tiny amounts of calorie dense foods, and that's what fails, because it leaves you hungry and tired.
Also, taking massive doses of iron supplements (or dark greens) helps a lot.
Because of the constipation?
Thing to try: Get a bike trainer, subscribe to Zwift, and play a game an hour or so a day.
It could happen one day! I'm already getting more than sufficient training, and adding 1 hour of training a day on top of my current volume would be actively counterproductive.
If you're training for cycling, increased volume of low intensity is rarely counterproductive, unless you're riding like 20+ weekly hours. Granted, that's pro level guidance, so who knows for us normies.
Exercise isnβt a great way to lose weight at all. The best way to lose weight is changing how much you consume. That being said, exercise and movement are very important for being healthy in general.
source: https://youtu.be/vSSkDos2hzo
Yup, as a Fat Person(tm) I couldn't get into an exercise regiment and keep with it because it's very difficult to do much with a lot of weight. Then a doctor told me "Exercise is good, but you lose weight first in the kitchen." Eat out less, eat more vegetables and fruits, less carbs, fat doesn't make you fatter calories do, if the food is fat free that means it has more calories as they put a crap ton of sugar in it.
Both are important. Building muscle increases your BMR so you expend more calories just existing.
Personally Ive never been able to lose weight except by eating less. Lost 8 pounds backpacking in 5 days once though, was probably atleast a 2k calorie deficit per day.
Losing 8 pounds in 5 days would require a daily deficit of 5,600 calories, so if you ate nothing you would still need to burn 3,600 calories to hit that, and if you're hiking with a moderate load at a relaxed pace you'd be burning around 500-600 calories and hour, so would need to be hiking for like 7 hours a day AND not eating anything to lose that much weight in that much time.....
Yes, sure, but don't forget all the fun wiggly numbers that go into things like this. Was it actually 8 pounds, or 7.5? Was he flush with water when he weighed beforehand and dehydrated afterwards? Who knows.
Yeah that checks out. I looked up that 3500 calorie number after I said that and realised I had underestimated. But hiking 10-15 miles in appalachia with a thirty pound pack on a 1500 calorie diet (yeah I just brought nuts and a freeze dried meal for each day) would actually be closer to a 4k calorie deficit a day. It might have been less than 8 pounds too, depending on conditions when I weighed before and after. Your body weight can change a few pounds in a day just based on how much you've consumed and haven't ejected yet.
That's absolutely the best way to lose weight.
People shouldn't exercise to lose weight, they should exercise because it's good for your general physical, mental and emotional health. To lose weight, you eat less.
I find physical activity suppresses my appetite, so I tend to lose weight when outdoors just from not thinking about eating as often and not eating as much when I do because I feel full with less.
What is this "going outside" you are talking about? Sounds very interesting
It's a free open world thing with really good graphics - but it's multiplayer only, and PVP can't be switched off.
Men, been there, you're not missing out.
The outside experience is extremely location dependant.
https://www.youtube.com/watch?v=KPUlgSRn6e0
I have health issues so I can no longer go biking outdoors, but I use the app KinoMap (like Peloton but without brand lock-in) to view POV video of bike trips and the app adjusts resistance over BT according to the road topology.
I pick out a map/video and internet radio or a playlist from the country it is recorded. It makes exercise much easier and more fun for me and is way more engaging than staring at numbers on a display.
They also have videos for running trails and rowing and additional social media stuff that I am not interested in.