Quote Originally Posted by RoadRaven
Hi there BikerBabe
Like the others say, any increase in energy output will have an effect.

Technically, to lose weight consistently, you should be doing 3-4 25 minute aerobic workouts a week. Aerobic workout being where you lift your heart rate, but can still talk.
So instead of sauntering through the park, you walk briskly
Instead of pedalling at a slow cadence, use a lower gear and move your legs more quickly

I have been cycling for 18 months now. I have only dropped a few kgs in that time BUT I have dropped two dress sizes now.
I've been biking and doing spin class for about 6 months now. Pretty much following the advice above -- get the heart rate up there, but can still sing along in class or talk when on a ride. Lots of water, and just slightly less to eat than before (especially on the sour cream and desserts side of the nutrition triangle ).

I've found I should have higher heart rate targets than what the standard advice is for my age. Some say the standards are set for folks with little or no training base, which would explain it since I've been walking hills to and from work/town for years. But I started out following the "rules" and then just pushed up higher when I found I could still sing along. When I start panting and can only sing a few words at a time, that's my "stregth-building" zone. Long as I'm sweating but can still sing I figure I'm in the "endurance" zone, which, if I've got this right, is also the most efficient fat-burning zone. The hill-walking thing is one more reason why I took up biking this year: I'm spending the year in a town with no hills to speak of. Now I'm kinda hooked and need to get enough in shape to _bike_ hills when I get home again. That means I'll have to get up into that strength zone more often.

Have so far only lost 4kg, but am definitely in better shape (stronger legs, lungs, heart) and my clothes are getting looser. Plan to go try one size smaller pants next weekend and see if the old ones are that much looser now. Fingers crossed.