How to Lose Weight By Cycling
How can you use cycling to achieve your weight loss goals?
In a world of fancy diets, weight loss and fat reduction strategies sometimes it’s the simplest tried and tested strategies for weight loss are what really makes the difference. Losing weight by cycling is simple, relatively inexpensive and is also fun which means you’re more likely to get into a consistent cycling exercise regime for weight loss. Cycling can help you to lose weight.
The general rule of weight loss bicycling
Weight loss occurs when:
- Energy Expenditure (from metabolism, thermogenesis, and physical activity) is greater than Energy Intake (food and drink).
Cycling can help you to ensure that your energy expenditure is greater than your energy intake as you burn calories while you cycle. How many calories you burn while cycling is up to you and dependant on how long, far and quickly you ride.
How Many Calories Can You Burn Cycling?
A 70 kg (11 stone) adult will burn around 450 calories an hour cycling on a flat road at a relatively easy pace of 16-20 km per hour. That figure goes up to around 500 calories per hour for a person weighing 82kg (13 stone). Those figure go up even further the quicker you cycle. You really can burn a lot of calories cycling.
If you consider that a pound of fat consists of 3500 calories, it shouldn't take you long to burn fat cycling.
Establish Where You Would Like to Cycle
There are so many forms of bicycling and places you can cycle to enhance calorie burning for weight loss and sadly not all are right for everyone.
Do you prefer to cycle indoors for weight loss in the warm and dry at home or at the gym? Are you more comfortable in a controlled environment such as a spinning class?
If you're happy cycling outside to lose weight- Do you feel comfortable on the roads with traffic? Do you have cycle trails or woodland paths close by that you could use to get you away from traffic?
You may even want to consider commuting to work by bike if it's an option as you'll get your cycling fat burning fix while potentially not taking up a huge amount of your free time outside work.
Many people cite a lack of time as a reason not to cycle more often so use your free time wisely- that's why commuting by bike can often be a good way to combine cycling for weight loss and your daily trip to work.
Schedule Cycling Exercise
We all know that if we make time to do things we're more likely to do them and that's exceptionally true with cycling. Schedule time within your week for cycling to hit your weight loss goals.
Set yourself a cycling challenge to help your weight loss
Set Yourself a Cycling-Related Goal
Think what you could achieve on a bike. Whether it's riding a century, target riding a local charity cycling ride or sportive or even consider some form of cycling adventure- it doesn't have to be the Tour De France to be a challenge both physically and metabolically.
For those with a competitive disposition why not consider riding a Time Trial? They're called 'The Race of Truth' as it's simply you riding a set course against the watch. Time Trials are a fantastic targeted way of cycling to improve your fitness while concentrating on your cycling fat loss goals. Time Trials are very popular in the United Kingdom in particular and more information can be found at the Cycling Time Trials website where you can find information regarding the sport and where your local event may be.
By setting yourself a healthy performance target to concentrate on training for there's a long term goal in place to aim for. Once you've achieved your first goal you can then plan an additional goal after that. While you're concentrating on riding you'll be amazed at how quickly you can lose weight if you also pay attention to your diet
Don't Just Cycle!
Losing weight is about more than just taking exercise. It's about taking an all round approach to weight loss and a healthier lifestyle.
You can't assume that you've burnt the calories that can take in excess calories as a result. Make considerations towards a healthier diet with lots of fresh fruit and vegetables and natural foods as well as paying attention to keeping hydrated before during and after exercise.
Add Variation to Your Regimen
When something gets stale and you start to grow bored you're less likely to keep doing it. If staleness starts to set in to your weight loss plans it can seriously hamper your progress. Therefore it's a great strategy to mix things up with your cycling to achieve your weight loss goals goals. Consider some of the following for a change from your weight loss routine.
- Head to the hills and do some hiking. Walking is a great low impact endurance activity and can help you explore places you would often struggle to see on bike. It also can be a great social experience too with friends and family who aren't so keen on riding a bicycle.
- Book a week or a few days away skiing. Skiing is a great whole body workout and burns lots of calories if you don't hit the apres-ski too hard!
- If you exercise a lot outside head to a spinning class in the gym. You could burn up to 1000 calories in a spinning workout which can be a great option to turbocharge your weight loss.
- I'm sure you can think of plenty more ideas too as well.
Happy cycling and good luck with your weight loss goals
More by this Author
Are you an endomorph, ectomorph or a mesomorph somatotype and how should you structure your strength, weight and cardiovasuclar training for your body type?
An insight into monkey bar training for obstacle races such as Spartan Race and Tough Mudder including muscles used and gym exercises to consider.
This guide shows how cycling can help tone your legs, abs, and butt muscles. Includes cycling techniques to help you improve tone and achieve a flat stomach.