How much better or faster would losing 15kg be?

NomadVW

At the end of the day, the goal is to lose the weight and maintain strength, as mentioned above. That's not nearly as hard as you think provided you lose weight in a steady manner. Also not knowing where you carry your weight, there are some questions you'd need to ask yourself. When I started this season back in October, I was 80-82kg @ around 8% body fat (187 cm). I carried some muscle in the upper body and opted to lose that so I simply stopped working those muscle groups.

I'm 75-76 kg pretty steady now @ 6% for the last three measurements on calipers. But my upper body is pretty much useless for any strength type stuff. I've been able to maintain and see improvement in on-the-bike strength with a 6-7kg loss.

So... if you can maintain strength as mentioned by the previous poster, then it becomes a mathematical question you can answer using either:

http://www.kreuzotter.de/english/espeed.htm
or
http://www.analyticcycling.com

Either of those can give you a power/weight/speed change.

That's a loaded question. But at the end of the day, calories in < calories out is what you need. You can help sorta fool your body's metabolism by eating smaller meals more often in the day.

Still, the most important thing remains calories in less than calories out , and a slow steady loss - 1 lb per week is easy to maintain during and after weight loss.

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