My Cycling for Optimal Weight HOT LIST

Each Monday in January we posted our “Make it Happen Monday” articles in an effort to help inspire and motivate you to reach your ultimate weight goals. Today is the “bonus” 5th Monday of the month and I wanted to wrap things up with my overall HOT LIST.

I’m not a licensed nutritionist, but what I’m sharing is some good common sense suggestions that will likely go far in helping you become a better and healthier cyclist. I also welcome you to add in any HOT LIST tips of your own in the comments section below.

1.     Set a Cycling Goal – Before the week even starts, be sure to set a goal for yourself to reach each week.  Pick a certain distance or amount of hours you’ll spend on your bike…and then go get it.

2.     Add Bran to your daily food intake (Men: 14g of fiber for every 1,000 calories; Women: 25g per day)

3.     Use the Bike to your advantage – When you’re craving something to eat that you know shouldn’t enter your mouth, think to yourself how much better you’ll feel and how faster you’ll be on the bike if you don’t allow yourself to eat it.

4.     Drink Water – I’m not just talking about during your ride, drink water all day long….and drink a lot of it.  Shoot for at least 8 glasses of cold water per day.  Or More.

5.     Eat Spinach – It’s not an urban legend….spinach will do your body good.  Along with spinach, pack your body with other Cruciferous vegetables as well.

6.     Protein and Vegetables – I’m not telling you to do the Atkins diet, but I do recommend loading up on protein and vegetables and minimizing your carbohydrate intake during meals.

7.     Add Hemp Hearts – I discovered this “Super Food” about a year ago and it has become the absolute best addition to my diet that I’ve ever made.  Find out more about Hemp Hearts right here….and here.

8.     Lifestyle – Yes…Diet – No.

9.     Consider ditching Red Meat – You don’t have to become a vegetarian, but try decreasing the amount of red meat you eat and replacing it with chicken, fish, and beans.

10.  Push yourself – Ride your bike with the notion that the harder you push it, the closer you’ll come to your optimal weight goal.

11.  Don’t cheat – Once you’ve committed to riding hard and eating clean….do it.  But if you do, don’t let it bring you down.  Just turn around and start moving back in the direction of your goals.

12.  Positive thoughts – See yourself cycling strong and looking great….don’t keep saying to yourself, “I need to lose weight”, “I can’t do this”, “this is so hard”, and statements that focus on what you don’t want.

13.  Make time for Fitness – If you don’t make time for health and fitness, get ready to make time for illness.

14. Eat oatmeal for Breakfast – There is a lot to oatmeal, so check this out for what I recommend most.

15.  Find your motivation – Dig deep and find your number one source of motivation.  It is this one thing that will get you on the bike on those days that you’re just not feeling it.

16.  Give these Switches a try – Check out the 7 Minute Diet.  They charge for it, but it’s well worth the $50.

Our Cycling for Optimal Weight min-e-book is still available for download.  Check it out.

  • Anonymous

    Awesome post. I should take notes.

    I didn’t eat oatmeal for 20 years but now like it a lot. Great stuff. Never tried hemp hearts though. Where do you find them?

    • Darryl

      Hi Bryan, good question… obviously didn’t watch the hemp hearts video that I linked to…hahahahahaha.

      They are a little harder to come by in the United States, but I would recommend you buy them off You can also buy them at Whole Foods and likely some other health food stores. Wherever you get them, I absolutely recommend you adding them to your diet. If you only did one of the things on the HOT LIST, this would be the one.

      • Anonymous

        Guilty as charged. I went and watched the video and will pick some up.

  • Markwcunningham

    Good post….. thanks for the tips!

  • PedalmanTO

    This is a great list. I had my oatmeal with Hemp Hearts and dates first thing today.

    • Darryl

      The breakfast of Champions.

  • Anne

    I have always tried pushing myself. It’s always a battle in my head.

    • Darryl

      That is where the battle is won. Keep the positive thoughts and self motivation coming.

  • Martin

    “Don’t cheat ” Always having a hard time with this.

    • Darryl

      Try thinking of it this way…..”I am feeding myself the foods that will make me a healthier person, and a better cyclist”.