Can You Lose Weight Riding A Bike? The Valuable Answer Will Make You Happy!

Since you have come to this page, it is safe to say that you are planning on losing weight, right? Well, you are on board with the rest of us. But as much as we hate to admit it, we all know that the steps to losing weight can be quite tricky. After all, it is hard to determine which works and which doesn’t.

If you are considering trying out cycling, then you would surely want to know if all that cycling will pay off. So for sure, you would want to ask this very common question—can you lose weight riding a bike? Lucky for you, that is exactly what we are going to talk about in this article today.

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Can You Lose Weight Riding A Bike?

Can you lose weight riding a bike? Can cycling help you lose weight? Before we answer that, let us first recall what is the secret to weight loss?

Burning body fat and losing excess weight is a complicated process that involves one simple goal, creating a calorie deficit. Or simply put, it is burning more calories than you can consume in one day.

Calorie deficit is often achieved by doing two things: eating less or increasing your physical activity. And anything that can get your heart rate up will help you burn calories and achieve the calorie deficit that you need to lose weight.

And since biking is considered to be a cardio workout, it will definitely get your heart pumped up so the answer to your question is yes, you can lose weight riding a bike.

But how many calories can you lose when biking? The answer to this actually depends on how much you weigh and the amount of effort you exert during cycling. Based on studies, you could actually lose about 75 to 670 calories for half-hour biking session.

Cycling will be most effective in helping you lose weight when done for 30 minutes, 2 to 3 times per week.

But please do bear in mind that cycling does not work on its own. It will be impossible for you to lose weight if you will do biking every day and yet, you still eat a lot. So, in order for you to lose weight through cycling, you also have to take control of your diet and monitor your calorie intake too.

What To Keep In Mind

If you wish to bike to lose weight, then speed would matter, right? Wrong. When it comes to losing weight, speed is just a part of an even bigger factor-- the intensity of your exercise.

It is recommended that you aim to work out at 70 to 75% of your maximum heart rate. If you want to determine the accurate measurement of how hard you are working out, you can invest in a heart rate monitor.

Tips On How To Lose Weight From Cycling

In addition to regulating your calorie consumption, there are also a lot of other things that you can do to make the most out of cycling and lose weight as well. With that in mind, here are a few biking tips that you need to know:

First, eat breakfast before you bike. If you will be skipping breakfast, you will not get the fuel that you need to ride. In addition to that, not having breakfast will cause your body to hold onto its fat stores, instead of burning them up. When you eat a big, healthy breakfast, you can jumpstart your metabolism and you can burn up more calories while biking.

Second, do a few hard biking efforts before you finish. According to studies, the consumption of oxygen after exercise helps to trigger the burning of your body’s fat stores. If you wish to keep your body consuming oxygen and burning fats even after biking, it is recommended that you do a few hard efforts during the end of your session.

Third, bike uphill. If you wish to boost the calorie burning potential of your cycling workouts, we recommend that you add some hills to your cycling routine. The uphill ride will cause you to exert more effort and boost the intensity of your workout.

Fourth, incorporate speed intervals. Once you are already used to having a regular riding routine, you need to start challenging yourself by adding more speed. When biking on flat roads, try to add 1 to 3 miles per hour for a few minutes. After speeding up, go back to your usual speed so you can have a rest period then go back again to speeding up. Do this speed interval cycle for 3 to 5 times throughout the entire biking session.

Fifth, cross train. As mentioned above, biking is effective for losing weight. But if you want to lose weight faster, it is best that you combine it with other types of workouts. During your non-cycling days, you can try hitting the gym to do strength training exercises or you can also do some other forms of cardio workouts like walking or running.

Get Started On Biking

Now that you know that cycling can help you to lose weight, you surely can’t wait to get started! Just simply keep in the mind the tips and information that we have mentioned above so you can maximize the weight loss potential of your biking routine.

In the event that you are still not confident in biking outdoors or you are suffering from joint or knee problems, it doesn’t mean that you should forget about biking or losing weight altogether. There is actually a type of bike that you can use to achieve weight loss.

The next best thing that you can try to is riding a recumbent bike. This piece of workout equipment will provide you comfort and limit the risk of injury as well.

So, what are you waiting for? Get started on biking now and cycle your way to a healthier, fitter and slimmer you!

Emily Brathen
 

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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