Your bicycle or bike proves that fitness tools don’t have to be complicated. In addition to being a recreational activity, cycling is another way to optimize calorie and fat burning on days when you’re not going to the gym.

Cycling is one of the many skills we learn as a child. When we were little, most of us took pride in being good at cycling, and we should be. But it’s not just a fun activity. Cycling is an excellent low-impact aerobic exercise and a great workout session that helps you lose weight and lose belly fat.

It’s natural to wonder how cycling helps with weight loss. fret not; Keep reading to find the answer.

Why choose cycling for weight loss?

When it comes to weight loss, we’ve all pondered on one question: How can we burn more calories? A great activity to choose from is cycling. You can burn up to 500 calories with about an hour of cycling. Of course, depending on the intensity and the weight of the rider, the number of calories burned can also range between 400 and 1000 per hour. research Bicycling claims early in the morning, preferably on an empty stomach, burns fat 20% faster and more effectively.

If you’re trying to achieve your goal by cycling, the time spent pedaling is essential. Long rides and climbs help you burn more calories and lose belly fat. Leisure cycling burns approximately 520 calories per hour. Riding for a long period of time at a high intensity can burn about 782 calories per hour. There are gym bikes that track calories for you. And in general, you may have a more challenging time burning calories on a stationary bike than on an actual bike.

Cycling at low to moderate resistance for an extended period of time keeps your heart rate elevated at a fat-burning level. It helps you burn a substantial amount of calories without giving you bulky muscles. Plus, as long as you’re creating a calorie deficit with your diet and riding your bike consistently, you’ll be able to lose 500 grams of weight in a week.

The HealthifyMe Note

Whether you have a little or a lot to lose, a well-planned approach to cycling can help you burn more calories. Losing weight is a simple formula: Eat right and move more. The right food choices and cycling can help you burn up to 500 calories per hour. But remember that every person’s metabolism is different. Therefore, the rate of burning of calories also varies.

cycling weight loss tips

ride before breakfast

This tip is a big one. There’s no more satisfying way to kickstart your weight loss than a pre-morning bike ride. Now, you probably think that cycling without fuel in the stomach first thing in the morning is crazy. Well, listen to us first. The rationale is that you are entering fasting training, where your body uses its stored fat for energy. However, don’t get carried away by starving yourself. And if you’re someone who doesn’t want to start the morning ride on an empty stomach, eat an hour before you ride.

push your pace

It may sound strange, but you expel the lost fat through your lungs. Maybe that’s why aerobic exercise is fat burning. Although there is a highly scientific explanation behind this complex process, all you need to do is breathe fast enough to be able to breathe faster, which will help you lose fat. To boost your fat burn, try cycling for 30 to 60 minutes at a moderate intensity.

Add two or three high-intensity intervals a week

The best weight loss plans will include high-intensity sessions. They help increase your post-exercise oxygen consumption, lasting 24-36 hours after a workout. Plus, it prompts your body to lower body temperature, metabolize lactate, and replenish fuel stores, all of which boost your overall metabolism. Either swap two or three of your regular rides with high-intensity interval training sessions or combine them at the end of a moderate ride. To make your body a calorie-burning machine, you’ll need to cycle at 70% to 90% of your maximum heart rate. Just be careful not to overdo it.

Focus on Lean Protein

It’s a general rule of thumb, eat a quality diet rich in lean protein while you exercise, and you’ll lose weight. Smoothies and juices with protein-rich add-ons can be tempting and convenient, but you should also include foods such as chicken, fish, beans, pulses, tuna or tofu. Also, choose lots of fresh fruits and vegetables with them, and include vegetables with a low glycemic index.

keep track of your progress

Don’t hang your wheels within a few days of trying to ride a bicycle. Losing weight takes time. don’t be discouraged; Instead, monitor your progress as you go. First, live and don’t die according to what the scale says. An average scale doesn’t tell you whether those extra pounds you gain during regular cycling are extra muscles. Second, go for weight or body fat percentage to track your progress.

What to eat after a long journey?

Your body needs hydration, protein and carbohydrates after an intense cycling session. Protein is essential for repairing muscle tissue, carbs begin to replenish energy stores, and drink a couple of glasses of water to replace lost fluid.

Below are some of the best foods to eat after an intense ride.


Smoothies are a great post-ride recovery drink. You can make smoothies ahead of time and customize them by adding whey protein powder, fruit, and coconut or low-fat milk. Alternatively, you can drink coconut water to replenish the electrolyte content.


Grilled or baked chicken provides ample lean protein. In addition, it is a good source of phosphorus and selenium, an essential trace element.


Eggs are the gold standard when it comes to dietary protein. Plus, hard-boiled eggs are an excellent food for an after-ride snack.

Sweet potato

Your body needs carbohydrates in the first 30 to 60 minutes after a ride. The carbs in sweet potatoes help renew your glycogen stores and provide potassium, which the body loses through sweating.

Nuts and Nut Butter

Nuts and nut butters are rich in calcium and protein, strengthen bones and maintain muscle function. You can mix nuts with some dry fruits for the perfect carb-to-protein ratio. Or spread nut butter on a slice of whole wheat bread and top with a banana.

The HealthifyMe Note

Your first priority after cycling is to replace lost fluids. First, have a smoothie with a scoop of whey protein and drink enough water. After rehydration, the next 30 minutes should focus on carbs and protein, such as nuts, seeds, and fruits. Once you’ve showered and dressed, eat a square meal with some more complex carbs and lean protein.


Cycling is an effective way to stay fit and healthy. The best part is that cycling is enjoyable and it is easy to turn it into a busy day. However, the solution to losing weight isn’t just fast cyclists. The answer is hardly a rocket science as we know that cycling along with a healthy diet helps in losing weight. Of course, when you ride more you will weigh a little less. But unless you make significant changes to the food you eat, you won’t be able to lose the weight you want. Lastly, keep your cycling and weight loss journey enjoyable.

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