So what is 10kg...22 lbs?

You can figure out how much you'd have to work out in order to lose 22 pounds, just find out how many calories you're intaking and for each pound you want to lose you need to cut out 3500 calories. Over 22 weeks that's just 500 calories a day. Which, if you like to eat can be an issue, however you don't actually have to cut any food from your diet, you could "change" to less calorie filled foods, OR enjoy what you eat now and just exercise more.

You can run for about 45 minutes, or walk briskly for 90 minutes to burn 500 calories a day.

Here's a list of things you can do to lose 500 calories. Do one thing each day and you can burn off a pound a week and keep eating the same foods you eat now, then when you're done you'll be in better shape and have stopped smoking!

50 Ways to Burn 500 Calories; Fifty 500 Calorie Workouts, Fitness Blender

 

Good link man... But how much does riding the bike burn?

 

I couldn't tell you exactly, but I'd assume for canyon riding it would be more than on highways. According to Fitday you burn about 180 calories an hour just cruising around on one, probably more if you ride something without much wind protection or in more stop and go traffic, I dunno.

So yeah, go ride three hours more than you already do every day for 22 weeks and you'll lose 22 pounds man!

 

"STFU, woman. I'm not going out to ride all day, I'm frickin' exercising. Do you want me to lose weight or not?".
I like it.

I smoke pall malls, btw.

 

Seems like a reasonable excuse to me! Probably costs about as much in fuel as the cigarettes you'd not be smoking any longer...now you just have to find the time every day, and make it out in the rain, cold etc...for 22 weeks.

That would be an interesting way to lose weight though!

Good luck quitting if you decide to try it again, I've heard it's hard, luckily I never started though so I shouldn't have to find out myself!

 

You can run for about 45 minutes, or walk briskly for 90 minutes to burn 500 calories a day.

at 164 years of age that isn't going to happen, trust me !

So yeah, go ride three hours more than you already do every day for 22 weeks and you'll lose 22 pounds man!

I'll stick with riding the bike

 

quit now while its still easy

 

It's easy to say "I only smoke when" or "I'll just smoke...then get rid". Tobacco is incredibly seductive, especially when you're bored which happens to all of us or when you're stressed. It's an evil thing that can come back to haunt you later in life either as a full on addiction or disease. Best thing to do, is find another coping mechanism like excercise (yeah i know it sounds ironic) or something else. Best thing to do is leave it alone altogether. At the end of the day, it's an excercise of will and power of decision to say "I not o.k. with being controlled by this".