Alcohol and weight loss: What to know

While light-to-moderate, responsible drinking can enrich social, culinary, and even some religious experiences, alcohol can also affect weight loss attempts.

Studies have not yet consistently established a cause-and-effect relationship, but the consensus is that drinking higher-than-moderate amounts of alcohol can contribute to weight gain.

In this article, learn about how alcohol slows weight loss efforts and which types of alcohol are lower in calories.

In a word, yes. Drinking alcohol can make it harder to lose weight. There are many reasons for this, including:

Alcohol is high in calories, and so are the mixers that are popular to use in many drinks.

Calories from alcohol are empty calories, as they do not help the body meet its nutritional needs.

People typically consume alcoholic drinks as extras, adding to their regular daily calorie intake.

Drinking alcohol relaxes people's inhibitions, which can make them more likely to overeat or opt for unhealthful foods.

Alcohol interferes with the body's fat-burning mechanisms.

Drinking too much alcohol can reduce an individual's interest in exercise.

Although some studies have found that drinking light-to-moderate amounts of alcohol is not necessarily linked to weight gain, researchers suggest that drinking alcohol can sometimes be a risk factor for obesity.

For some people, alcoholic beverages contribute a significant number of calories to the total amount that they consume each day.

A study in the United Kingdom found that on the heaviest drinking day in the past week, calories from alcoholic drinks made up 19% and 27% of the recommended daily calorie intake for women and men, respectively.

The following techniques can help people cut down the use of alcohol and achieve their weight loss goals:

Set limits on drinking: Federal guidelines define moderate drinking as up to one drink a day for women and two drinks a day for men.

Have a few alcohol-free days per week: As alcoholic drinks contain empty calories, it is best to avoid consuming them every day.

Use a smaller glass: Portion control is important for achieving and maintaining a moderate weight, and that also holds for beverages.

Alternate alcoholic beverages with water: Doing this can help people consume less alcohol within a set period.

Opt for wine or low alcohol beers: Beer, cocktails, and other mixed drinks tend to have higher calorie counts.

Stick with it: It takes time to change habits and lose weight.

People should also avoid drinking on an empty stomach because this can intensify the effects of alcohol and bring them on more quickly. Eating while drinking alcohol slows absorption and helps maintain impulse control.

Looking at the calorie content of alcoholic drinks can help people who are seeking to balance drinking alcohol with their weight loss goals.

The National Institutes of Health (NIH) report the calorie counts for common drinks as follows:

12 ounces (oz) regular beer — 153 calories

1.5 oz gin, whiskey, vodka, tequila, rum — 97 calories

5 oz red wine — 125 calories

5 oz white wine — 121 calories

4 oz champagne — 84 calories

4 oz margarita — 168 calories

3.5 oz whiskey sour — 160 calories

The National Institute on Alcohol Abuse and Alcoholism define alcohol use disorder, or AUD, as "a chronic relapsing brain disease characterized by compulsive alcohol use, loss of control over alcohol intake, and a negative emotional state when not using."

Studies have revealed varying results regarding the links between AUD and obesity in men and women. In general, though, heavy drinking does not support healthful lifestyle choices, such as eating a nutritious diet and exercising regularly.

Physical responses to excessive alcohol use can prompt cravings for fat and sugar, which further interfere with weight loss.

Drinking alcohol may impair the body's ability to recover after a workout, so people with AUD may find that they have a reduced ability to burn excess calories with exercise.

AUD can cause feelings of anxiety and depression, which may affect a person's motivation and body image.

Alcohol is high in calories and may interfere with weight loss. While cutting down on alcohol or not drinking at all will not necessarily produce weight loss immediately, it can be a good first step.

People who wish to continue drinking can opt for wine, unmixed spirits, or low alcohol beer in moderate quantities.

Vinny Guadagnino Reflects on His Weight Loss Journey with Dramatic Before-and-After Photo

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Vinny Guadagnino Reflects on His Weight Loss Journey with Dramatic Before-and-After Photo

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How losing weight could be key to surviving Covid-19: Excess mass makes it harder for lungs to supply oxygen to vital organs

© Getty Person exercising on treadmill. The latest evidence is that most people have no risk of dying from Covid-19.

However, the bad news is the virus probably won't be eliminated by the lockdown.

Doctors are now saying the findings so far suggest there's more we can all do to reduce the risk of Covid-19 causing us serious illness.

The latest figures, published last week, show that in more than nine in ten cases, the people who died from Covid-19 had been approaching the end of their life and had caught the virus on top of chronic life-threatening conditions such as heart or lung disease, or dementia.

However, it is now emerging that these statistics conceal a significant but little-discussed risk factor. That is weight and obesity.

Weight is rated according to body mass index (BMI) — a BMI of under 25 is considered 'healthy' while 25 to 29 is classed as 'overweight' and 30 or above, 'obese'. Intensive Care National Audit & Research Centre (ICNARC) data has shown three-quarters of critically ill UK Covid-19 patients were overweight or obese.

Similarly, a study of 4,103 seriously ill Covid-19 patients by New York University, showed while age is the biggest single risk factor for serious illness, obesity is a close second.

With around two-thirds of British adults overweight or obese, Dr Matt Capehorn, clinical manager of the Rotherham Institute for Obesity, a specialist centre for weight management, suggests officials should be alerting the public to this.

'We have daily health briefings on TV — if they said something along these lines and even if half the population took that on board, it would make a difference,' he says.

For even if the UK lockdown ends next month, evidence from Japan and elsewhere in Asia indicates we should expect a second wave in the autumn.

Neil Ferguson, an epidemiologist and professor of mathematical biology at Imperial College London also advised people to take responsibility for their own health: 'We need to assess our risks from a personal perspective, including getting fit and losing weight,' he said.

Rob Andrews, an associate professor of diabetes and endocrinology at Exeter University, told Good Health that a small weight gain during the lockdown would make limited difference.

But he warned: 'For future health we would recommend these individuals don't gain more weight and that they take regular exercise.'

What I wish I'd known: Those affected by Covid-19 share their insights

This week: Gastric symptoms were an early sign. Isla Haslam, 29, a PR consultant, lives in Balham, South London. She says:

When I developed mild stomach cramps a few days after a family get-together six weeks ago, I thought it might be just the effects of some beans I'd eaten in a vegan meal.

Because I had never heard gastric trouble mentioned as a symptom of Covid-19, I didn't self isolate — in fact, I went to the theatre in the West End. But the next day I became severely unwell with a sore throat and overwhelming fatigue and realised I had the virus. A few days later my mum tested positive for it when she was hospitalised — but she had different symptoms, mainly a cough and shortness of breath — I now know they vary between sufferers.

I was also under the impression that as I was young all I'd have was cold-like symptoms — it was definitely a lot nastier than that. I had to stay in bed for a good week or so.

Excess weight makes it harder for the diaphragm and lungs to expand, which reduces oxygen supply to vital organs. There is also a risk of bacteria and fungi growing undisturbed in the lungs, leading to pneumonia.

'As your weight goes up there is less ventilation of the lungs and more risk of lung disease — in particular asthma, and increased risk of heart disease and diabetes,' says Professor Andrews.

Dr Capehorn says overweight people already suffering from sleep apnoea should be made aware of their Covid-19 risk.

Sleep apnoea halts breathing for short periods, as the airway collapses temporarily. This is often caused by fat round the neck area. It is most common in overweight men aged over 40 with a shirt collar size over 16 inches.

When it comes to treatment, overweight people 'have more difficulty getting enough oxygen because of the weight of extra fat on their airways and are more likely to require extra help breathing with continuous positive airway pressure (CPAP) or mechanical ventilation', Dr Capehorn told Good Health.

Those put on CPAP — where pressurised air is gently forced into the airway via a mask — may suffer other respiratory problems because of the difficulty of breathing out against the machine; mechanical ventilation — where a tube is inserted into the airway — raises the risk of acute lung damage.

The connection between weight and increased risk of severe or fatal infection with flu-like viruses, was first identified during the 2009 swine flu pandemic, which killed 284,000 worldwide.

The U.S. has the world's worst obesity problem but Scotland is close behind: more than 20 per cent of Europe's swine flu deaths occurred there.

By contrast, Japan, where just 2 per cent of adults are obese, experienced no deaths.

© Provided by Daily Mail Medics transport a patient suffering from coronavirus at the Royal London Hospital

Professor Barry Popkin, of the Gillings School of Global Public Health at the University of North Carolina, told Good Health last week 'obesity and excessive weight reduce one's immune response and ability to fight Covid-19'.

U.S. research published last year has also found vaccines operate less effectively in overweight people.

Meanwhile, Italian doctors found the complications of Covid-19 experienced by overweight people can be reduced by nursing them face down.

Top Tip! 

Remember to clean your hands before and after going to the shops, says hygiene expert Professor Sally Bloomfield. Don't take a paper receipt and use your car key to punch numbers into a chip and pin machine, she adds. Then use hand sanitise

As Fredrik Karpe, a metabolic medicine professor at the University of Oxford, explained in The Sunday Times last week: 'If you have a big belly when you lie down, the weight pushes your diaphragm upwards reducing lung volume. This virus is all about lung function.'

However Professor Andrews says suitable beds are not always available.

Despite the ICNARC statistics, a spokesman for Public Health England insisted: 'We don't know if this [correlation] is due to obesity alone or because people who are living with obesity are more likely to have co-morbidities such as type-2 diabetes, heart disease or respiratory diseases.'

Dr Capehorn is, however, quite clear. He says: 'It seems [Covid-19] is with us to stay and the lockdown is a precious opportunity to find ways to improve our health while we are able.'

Weight Loss Patches May Be Trendy AF Right Now, But They Can Have Serious Side Effects

Photo credit: B. Boissonnet - Getty Images

From Women's Health

There's *always* a new weight loss fad getting buzz. Whether it's waist trainers or a new detox tea, there's simply something seductive and appealing about a quick fix that will help you reach your weight loss goals as fast as possible. But, spoiler, most of the time these products are total B.S. And that's no different when it comes to the latest fad item: weight loss patches, like with Japanese mint or green tea extract.

Still, you may not be able to help feeling at least a little curious about weight loss patches, since they're probs all over your social media. Can't blame ya when proponents of these patches and influencers touting the magical effects of them claim that the ingredients act like little boosters to rev up your weight-loss efforts.

But the question remains: Do these patches actually work—and are they even safe? Get the lowdown here—with input from Charlie Seltzer, MD, a weight loss physician and exercise physiologist based in Philadelphia—before you add any type of weight loss patch to your next Prime order.

First off, what are weight loss patches?

Well, they're pretty much exactly what they sound like: large adhesive patches that you apply to the part of your body that you're hoping to reduce (such as your belly, arms, or thighs). They're typically available through large online retailers like Amazon, as well as on brands' individual websites and in brick-and-mortar nutrition stores.

These patches are intended to work transdermally, which means the active ingredients go directly into the skin, bypassing your digestive system. That's is the key difference between patches and oral supplements you'd ingest, such as in pill or powder form, Dr. Seltzer says.

Common ingredients found in these patches include green tea extract, green coffee bean extract and bitter orange (more on these ingredients in a minute).

Do the ingredients in t hese patches actually have any weight loss super powers?

Many of the most common active ingredients in these patches do rev heart rate or speed up metabolism—however, these effects tend to be *very* minimal. And because weight loss patches aren't regulated by the FDA, it's not possible to know the full extent of potential risks and side effects when you can't gauge how much of certain ingredients are in the patch, and what other ingredients it's packing. Weight loss products in general typically are not regulated by the U.S. Food and Drug Administration (FDA), nor are vitamins and supplements.

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"Unfortunately, there isn't substantial research showcasing that the ingredients found in these patches are effective or have any benefit, even if they were delivered through the bloodstream," Dr. Seltzer says. "Ultimately, no weight loss product will ever be perfect, which is why products like pills or transdermal patches won't end up doing anythi ng at all."

The following are some of the most common active ingredients found in these patches:

Green tea extract: Some research has suggested that caffeine may contribute to weight loss, and green tea specifically may help with weight loss and weight management, according to a 2009 study. But as with other ingredients, it's not a magic solution. Plus, new, more current research is lacking. Additionally, while green tea extract is generally pretty safe, some supplements have been shown to cause liver damage in rare cases (note that drinking green tea the old-fashioned way is perfectly fine!). "Potentially losing an extra ounce in a 20-pound setting doesn't make sense to me, no matter how rare the risk of liver failure is," says Dr. Seltzer.

Green coffee bean extract: Green coffee bean extract comes from raw coffee beans that haven't been roasted. These beans contain chlorogenic acid, which an old study (keyword: old) showed may prevent weight gain in mice. (A ny animal research that hasn't been replicated in humans should be taken with a grain of salt, though.)

Hokuto mint: Hokuto mint (also known as Japanese mint or corn mint), contains menthol, which gives off the same minty smell that pain relief products like Bengay do. Sellers often claim that it works by blocking the body's absorption of sugars and starches, preventing them from being stored as fat. According to Dr. Seltzer, though, there is no research behind this mint with regard to oral or transdermal administration for weight loss.

Ephedra: Also commonly referred to as ephedrine, this ingredient has a reputation for being straight-up dangerous, and rightfully so. In fact, in 2004, ephedra was banned by the FDA for use in diet and sports supplements because it showed to have serious health risks like heart attack and stroke, resulting in deaths. Physicians generally agree that it's not a safe or effective treatment for weight loss, and for that reason alone, ste er clear.

Bitter orange extract: Bitter orange extract is found in citrus fruits such as Seville oranges and contains synephrine, a stimulant with effects similar to ephedrine, according to a 2012 study. Because of this, the makers of bitter orange extract patches claim it can help to lose weight by helping to burn more calories and fat, as well as by suppressing appetite. However, the study concluded that these effects are minimal and further research is still needed.

Ashwagandha: Ashwagandha is an ancient herb that has been shown to potentially help alleviate stress and anxiety, which can lead to mindless eating, or "stress eating," says Dr. Seltzer. While studies have shown that it can reduce levels of cortisol (a.k.a. the stress hormone), this isn't a guarantee that it'll help you drop pounds.

Cannabidiol: Cannabidiol, or CBD, has gained significant popularity in the last couple of years, particularly as a more natural method for relieving pain and anx iety, and it's starting to pop up in patch form as well. CBD oil may have some appetite-suppressing qualities, says Dr. Seltzer, which is why people may be intrigued enough to try it. However, like CBD creams, these patches are usually intended for uses like muscle pain relief, and, as with most others on this list, waaaay more research is needed when it comes CBD for weight loss. (The fact that CBD is not fully legal makes carrying out this specific research extra-challenging as well.)

How do you use weight loss patches?

As mentioned above, these patches are easily applied to the skin like a large bandage. The instructions generally advise leaving a patch on for about six to eight hours and using three to four times per week.

One potential benefit to a patch-style delivery of anything is that you can avoid GI issues like stomach pain and gastrointestinal distress that can happen from oral supps. And there are certain medicines that may work more effectively transderma lly (pain relief patches, for example— but this is not the case with weight loss patches).

So yeah, weight loss patches may be painless and easy to "set and forget," but that really just might be all they're good for.

So do *any* weight loss patches really work?

At the end of the day, Dr. Seltzer says no, these patches *won't* work to help you slim down quickly, even if you're exercising and eating well at the same time.

The main reason people tend to be optimistic about these patches is because of all the claims out there about trendy ingredients helping with weight loss, he explains. But from a physiological standpoint, a single ingredient (and in such small, sporadic amounts) simply can't have an impactful effect on body fat and metabolism, he notes.

These ingredients are more commonly ingested orally, and even then, they don't yield weight loss results, Dr. Seltzer explains. "So when you take a step away from that and put those ingredients in a transdermal patch, which has no evidence or research behind it, you're taking something that barely works, if it all, and using it in a method that probably won't do anything."

Is there any harm in trying a patch?

First off, always talk to your doctor before trying any type of weight loss patches or other products, says Dr. Seltzer. While patches probably are not harmful in most cases (because, again, they won't do anything), they're still a waste of money, and you can't expect what's essentially just a large sticker to replace the true effects of diet and exercise.

"It's easy for companies to prey on people who are stressed and concerned about their weight, but there's no magic bullet when it comes to weight loss," Dr. Seltzer says. "But when something is ineffectual and theoretically dangerous, it's ridiculous to try."

At the end of the day, it's to save your money, or better yet, invest it in something like a personal trainer o r nutritionist (who is more likely to give information to you straight and have health and best interests at heart), or a fitness app subscription, he says.

The bottom line: Do not use weight loss patches, as they are not proven to assist with weight loss and can even cause dangerous side effects.

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Want to lose weight at home? There’s one thing that’s just GOT to go from your lockdown diet

Editor's Note: The world is reeling from the COVID-19 crisis and the vulnerable segments of our society are the most at risk. Microsoft News India is supporting HelpAge India buy hygiene kits for the elderly. You can help the charity reach many more. Donate here for the cause (you will be directed to the HelpAge India site).

Lockdown weight gain is perhaps inevitable, and not necessarily the end of the world. But if you want to stave it off and even lose weight, we have one great tip. It's blindingly obvious but you may not have properly considered it yet. 

© Provided by T3 how to lose weight at home

We are a month into lockdown now and for many people, not putting on weight in isolation has become a big issue. Even with so many free apps, fitness videos and extended trials, the motivation to get fit at home has subsided by now and we are struggling to keep the girth-expansion of our torso at bay. Want to know how to lose weight at home without excessive exercising? It's easier than you think.

Also watch: 6 simple tricks to boost your metabolism (Video by Health.com)

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Let's get one thing out of the way right at the beginning: the best way to lose weight is not to exercise more, but to eat less. Especially now that we have to stay indoors almost all the time, eating the same amount of food as we used to will result in us putting on weight. Cutting back on calories a bit could help you in your weight loss battle significantly. No news there.

There is one item in a lot of people's diet that could be easily cut and would result in losing weight faster. Yet, if Google Trends is anything to go by, everyone seem to be having more of this particular thing, now that we are in full lockdown. You guessed it: the culprit is alcohol. No one needs a lecture about why alcohol is bad for your health but I think a lot of you don't realise how consuming alcohol effects your diet and your weight loss. Or your weight gain, more accurately.  

How many calories are in alcohol?

There are a lot of misconceptions about alcohol and as I mentioned above, I'm not here to lecture anyone about just how bad it is to consume alcoholic beverages. Sure, some types of alcohols contain certain micronutrients (like minerals) that can be beneficial for health, but this doesn't outweigh the negative effects of these drinks.

One very important thing to realise about alcohol is that it is basically pure carbohydrate. Carbs are one of the three main macronutrients your body needs to function; the other two are lipids (fats) and protein. This doesn't mean your body needs alcohol to function, on the contrary. Drinking alcohol adds nothing to your diet, alcohol calories are just 'empty calories'.

Just how many calories, though? There are a few options that are considered 'low-calorie' drinks, like vodka and diet coke. Although diet coke can be considered free of calories (still pretty bad in every way) a double shot (50 ml) of vodka contains over 100 calories. You would have to run 10 minutes to burn off those calories and that is just one drink.

How about beer? A small bottle (12 oz/355 ml) of Goose Island IPA is 208 calories, twice as much as what's in a double shot vodka plus diet coke combo. And whoever has only one small bottle of beer when they drink? That's right, no one.

Maybe wine? A bottle (750 ml) of Cabernet Sauvignon is just under 600 calories, meaning that two medium glasses (approx. 175 ml) contain around 250-300 calories.

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Here are some other things you could drink instead © Provided by T3 (Image credit: Getty Images) How can you drink less alcohol?

The best idea, of course, is to keep your alcohol consumption to the minimum. As I mentioned in the 'how to lose weight at home' article, being mindful about your diet and food/drink intake can help. Before you pour yourself another drink, ask yourself: do I want another drink? Am I bored? Is there another task I'm putting off by drinking?

Admittedly, on some occasions, especially during social gatherings, it is pretty challenging to get out of drinking at least some alcohol. When everyone is having beers and wines around you, the social pressure on you to have one too could be immense. Even in these cases, there are ways to reduce consumption.

If you are a wine drinker, have a soda spritzer instead of just a glass of wine. You would still get the sensation of having a wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiantly.

If you are more of a beer drinker, see if there are any low calorie/alcohol-free beers in stock. A bottle of alcohol-free Holstein is only 8 calories (!) and there are plenty of low-cal options out there, especially if you live in the US.

And in any case, if you drink a glass of water after you had a drink, your stomach will fill up sooner and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers, too.

Riding All the Time But Still Can’t Lose Weight? These 7 Expert-Backed Tips Can Help

Photo credit: Justin Paget - Getty Images

From Bicycling

Struggling with your weight loss goals? You are not alone. Weight loss is one of the most common motivators for exercise, and while we're all about riding for the joy of it, when weight loss is approached with a healthy mindset and habits, it is a totally reasonable endeavor.

The blunt truth, though, is that "just adding exercise does not equal automatic weight loss," explains Leslie Bonci, R.D., sports nutritionist at Pittsburgh-based Active Eating Advice and co-author of Bike Your Butt Off.

Although daily exercise like cycling will improve your cardiovascular health, lift your mood, and boost your fitness, you can easily pedal an hour a day and not lose a pound. Much to your dismay, you might even gain a few.

Exercising daily is no reason to ignore your diet. "You need to be sure you're not unconsciously eating more, not overcompensating with treats and sweets, and that you're exercising in a way that encourages fat loss and builds lean muscle tissue," says Bonci.

Don't get discouraged (or hang up your wheels!). It's not as complicated as it sounds. With the right adjustments to your riding (and fueling) routine, you can pedal off unwanted weight. If you've been left wondering, Why can't I lose weight, we've got some answers for you.

1. Remember: All Weight Is Not Created Equal

First things first, the numbers on an average scale tell you one thing: your weight. They don't tell you what that weight comprises. Though cycling won't add as much muscle as strength training, if you're riding regularly enough to have firmer legs or glutes, then you've put on some muscle.

You only have to feel your muscles to know that muscle is solid, dense tissue (fat, by contrast, is softer and takes up more space). When you add lean muscle tissue, even if you've lost some fat, your clothes will fit better, but the numbers on the scale may barely budge—or even seemingly move in the "wrong" direction by showing weight gain. Those extra pounds are likely extra muscle. Your weight is also influenced by your hydration and glycogen storage, which changes daily. You'll naturally see your weight fluctuate day to day—even from morning to afternoon to night—so it's important to keep those numbers in perspective, and not live and die by what the scale says.

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2. Dial in Your Diet

What you eat matters a lot. A moderate hour-long spin may burn about 500 calories, depending on your size and fitness level, but eating meals full of whole foods like fruits, vegetables and lean protein will make a bigger impact. Although many factors, including your genes, determine how you will lose weight in response to exercise, a good rule of thumb to remember: Weight loss is about 75 percent what you eat and 25 percent how much you exercise. Just as you need to add structure to your exercise routine to see results, a little structure goes a long way in improving your eating—and weight loss—says Bonci.

"Stop grazing," she says. "It only encourages overeating. Eat three meals that are satisfying enough that you can go four to five hours until you eat again. Portion your plate so you have half your calories from vegetables and fruits, a quarter from complex carbs, and a quarter from lean protein. Top with healthy fat like nuts, avocado, or olive oil."

3. Huff and Puff Fat Away

Fascinating fact: You excrete lost fat through your lungs. Sounds bizarre, but research shows that the process of losing fat involves metabolizing the triglycerides you have stored in your fat cells. Your body burns fat through oxidation (that's why aerobic exercise is fat-burning). You exhale the waste product (carbon dioxide) as you breathe. Though that's an extreme simplification of the complicated process, it's a good visual reminder that pushing the pace enough to be breathing hard will help you lose fat.

Rides that include short, intense efforts (a.k.a., high-intensity interval training or HIIT) are scientifically-proven fat burners. In a well-cited, head-to-head comparison, researchers from University of Western Ontario found that riders performing four to six 30-second, full-throttle sprints three times a week burned more than twice as much body fat as riders who rode for 30 to 60 minutes at a moderate, aerobic intensity. To boost your fat burn, add HIIT training to your rides twice a week.

4. Time Your Food to Tame Your Appetite

This is a big one. "Riders trying to lose weight will often not eat before or after a ride because they want to burn fat and lose weight," says Bonci. "Problem is, that nearly always leads to overeating at some point later in the day." Instead, time your normal meals to fuel your ride. For instance, if you're riding midday, split your lunch in half. Have half your sandwich a half an hour before you go out and eat the rest when you're done. You can do the same with breakfast. If you're riding longer and/or harder, take food with you, so you can eat about 200 calories an hour while you ride. Have a small recovery snack like a glass of chocolate milk and a few almonds when you're done to refuel and replenish, then eat as usual for the rest of the day.

[Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with theBicycling Training Journal.]

5. Muscle Up Your Metabolism

Cycling builds some muscle (see: calves and quads), but it's not enough to offset the general muscle loss that happens over time. Losing muscle hurts your metabolism—and makes it difficult to lose or even maintain body weight—and also limits the amount of power you can put into your pedals (to burn even more calories and fat). The solution is strength training. Lift weights two to three days a week to build lean muscle tissue, which will not only make you faster and stronger on your bike, but also more metabolically active so you will use more energy all day long.

6. Keep Your Body Guessing

Your body adapts to what you ask it to do—that's training. If you always do the same thing, it will adapt and your progress will pretty much stall out where you are. Change it up to keep making progress and lose unwanted weight. Look at your weekly rides and plan for each one to be a bit different from the rest. Go long one day; hit the hills another; include steady efforts during which you're working for 15 to 20 minutes at "race pace" (or right where you can just speak a few words at a time) in another. This strategy trains all your energy systems, so your body has to keep adapting and you avoid plateaus.

7. Count Your Zzz's

If you're not getting enough sleep, that may very well be the missing piece to your weight loss puzzle. A study published in the International Journal of Obesity in 2019 concluded that "the less variability in sleep duration or an adequate sleep duration, the greater the success of the lifestyle interventions in adiposity." Translation? If you've already made other lifestyle changes, the more you stick to sleeping both regularly and sufficiently, the more weight you're likely to lose. According to the study, you should aim for at least seven hours of sleep consistently, if not more. Plus, your body needs it to recover from riding.

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Colson Smith suggested Corrie weight-loss plot

© Bang Showbiz Colson Smith

Colson Smith suggested his 'Coronation Street' weight-loss storyline to the show's bosses.

The 21-year-old star's character Craig Tinker has recently been trying to trim down on the ITV soap, and Colson has admitted the fitness plot was his brainchild and he has been keeping it going during the coronavirus lockdown.

He said: "When you go up and suggest a storyline where your character goes on a bit of a transformation the one thing in the back of my head is, 'Oh, I've got to do that as well.'

"While we're not seeing the Street at the moment, I've kept Craig Tinker's fitness journey going behind closed doors.

"So when we're back we'll be ready to see what Craig has been up to."

Despite the coronavirus lockdown, Colson is still having his breakfasts and lunches delivered, and he has been putting in the hours exercising at home.

He added: "I wish I had a gym. I'm quite lucky in a way that when I prepared for this storyline I said to myself I'd make it as easy as I can for myself.

"I sat down with a life coach and we worked through everything I can do to make it as easy as possible.

"I have breakfast and lunches delivered, and they are still being delivered now.

"So I don't have to think about cooking, I can just eat.

"And in terms of the gym, I've kept in touch with the gym I go to in Manchester because they're putting loads of training programmes on their app.

"I've done the odd Joe Wicks PE, and then it's just making the most of situation."

But his workouts don't always go to plan.

Speaking on 'Good Morning Britain' via video link, he added: "I was doing a circuit in the garden the other day and started getting chased by a wasp."