How To Lose Weight Without Losing Power - ft. Pro Cycling Nutritionist

Key Takeaways

Losing body fat while maintaining cycling power is possible, but endurance athletes should be cautious. A smaller, gradual calorie deficit can support training, recovery, and muscle retention better than an aggressive diet.

• Keep the calorie deficit moderate. Will advises against deficits above roughly 1,000 calories. He discusses varying the deficit—roughly 200–700 calories depending on the day and circumstances—rather than pushing hard every day.
• Match food intake to training. Eat more on demanding training days and less on lighter or rest days. Keeping calories identical every day may not suit a changing training schedule.
• Get enough protein. Include protein at each meal or eating occasion to support recovery and help preserve lean muscle while losing weight. Will gives a target of at least 2 g per kg of body weight during a calorie deficit.
• Eat fruit and vegetables. Aim for at least five portions a day. The UK portion size discussed is about 80 g.
• Place carbohydrates around workouts. Have carbohydrates about 2–4 hours before a session when possible. For an early workout, choose something easy to digest shortly beforehand. For sessions longer than about 90 minutes, fuel during the ride. After a particularly hard session, carbohydrates may also help recovery.
• Don’t avoid carbohydrates by default. Needs depend on training, activity, and overall energy requirements, but under-fuelling intense sessions can make it harder to complete the work.
• Track progress if useful. Calorie tracking isn’t essential, but it can reveal portions and intake patterns that are otherwise easy to misjudge. Changes in everyday movement—such as taking fewer steps while dieting—can also affect the calorie deficit.
• Look at weight trends, not individual weigh-ins. Day-to-day weight can fluctuate with food intake and training. Avoid reacting to a sudden drop or increase with an extreme deficit, which can lead to a cycle of under-fuelling, intense hunger, and overeating.
• Watch for common pitfalls: an overly large deficit, insufficient protein, too few carbohydrates to fuel sessions, and failing to adjust intake to training demands.

Presenters and Sources

• Francis Cade — host/interviewer
• Will Girling — nutritionist for EF Pro Cycling and other WorldTour professionals
• UK government guidance — referenced for the five-a-day fruit and vegetable recommendation, as described by Girling