The energy of 1kg fat is 9000 calories. If nothing is counted, you only need 18 times to consume 1kg of fat, twice a day, which takes 9 days.
Your situation is very similar to mine. I only need to ride about 35km/h, because there are many traffic lights in Beijing, so 20km, 40 minutes at a time, is basically similar to your situation. I don't eat dinner every time. I eat breakfast and lunch normally. I eat a fruit, kiwi fruit and apple when I am hungry at night. Then I insist on commuting by bike for 20km *2 every day and rest as usual on weekends, but I can't eat dinner. I still do 50 supine, 50 prone, 50- 100 squats before going to bed every day, and I can lose weight 10 kg a month. My height is 174cm, and my weight has dropped from 85kg to less than 70kg in more than three months. I plan to reduce it to 65 kg, but I will stick to it for a month. Come on, brother! !
I typed it by hand. Start warming up and typing at work in the morning. Haha, the main thing is that we both lost weight.