* Start with a good diet in the first place. I eat a lot of rice and beans and natural stuff. If it comes out of a box, generally avoid it because it isn't real food.
* What you put in your pie hole has more to do with your weight than how much you exercise. Your instincts will make you eat enough to counter any calorie deficit you create through exercise. Don't presume that you can just exercise your weight off.
False. You most certainly can.
* Make the change gradual. People who have generous extra amounts of fat can go all atkins and lose 10 pounds in a week. Skinny people will be a wreck trying this stuff. If you lose it too fast your body may metabolize muscle, which is really counter productive.
* Measure often. Studies show that people who step on the scale daily are more likely to lose weight. Treat it like any other metric you use to be an effective athlete.
Yes, but not just for "motivation". Body weight can fluctuate up 2 kilos in a day easily. Readings first and last thing during the day and average for the week. Looking at the scales in isolation can give the wrong impression. Dexascan is a far better way to go, if you have one lying around.
* It can be dangerous to go too low. You can mess up your hormones and particularly if you are still young you can disrupt the process of maturation. Feeling hungry and irritable is part of the process, but feeling drained and foggy should not. When in doubt, eat a samwhich.
Agree with the first part, too low can be dangerous. Disagree with feeling hungry. Not for myself or those I coach is being hungry or irritable part of the process. Hungry ~30mins before a meal maybe. Hungry after the meal or hungry going to bed or hungry during a ride - nope.
As I have posted in the past there is no denying that in cycling weight is an important factor. But so is power. There is no point working your weight down and keeping the body fat low if your absolute power sucks. If power is good and you can slowly trim and keep that power then its all good.
But don't go hungry people.