don't mention it... a friend of mine has lost 20 kg over the past year. good diet and the bike and treadmill are good friends. she would spend an hour to an hour and half on the bike or treadmill 6 times a week in addition to kickboxing training (sparring and circuit training) 4 times a week. it was the regular cycling and walking/jogging/running that helped her stay consistent. put in the hours and follow the diet was the advice her coach gave her. it worked.