weight loss

Cycling your way to weight loss – HealthifyMe

Written by hana

Your bike or bike proves that a fitness tool doesn’t have to be complicated. Besides being a recreational activity, cycling is another way to improve your calorie and fat burn on days when you don’t go to the gym.

Cycling is one of the many skills we learn as children. When we were young, most of us were proud of 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 good workout session that will help you shed weight and lose belly fat.

It’s natural to wonder how cycling helps you lose weight. Do not fret Read on to find the answer.

Why choose cycling to lose weight?

When it comes to losing weight, we’ve all thought of a question: How can we burn more calories? Cycling is a great activity to choose from. One hour of cycling can help you burn up to 500 calories. Of course, depending on the intensity and weight of the rider, the number of calories burned can also range from 400 to 1,000 per hour. Research claims that early morning cycling, preferably on an empty stomach, burns fat 20% faster and more effectively.

If you are trying to achieve your goal by cycling, the time spent pedaling is essential. Long trips and hard rides help you burn more calories and lose belly fat. Cycling at a comfortable pace burns about 520 calories per hour. Riding for longer at a higher intensity can burn about 782 calories per hour. There are gym bikes that track calories for you. Overall, you may have a harder time burning calories on stationary bikes than on real bikes.

Cycling with low to moderate resistance for long periods of time keeps your heart rate high at your fat burning level. It helps you burn enough calories without giving you huge muscles. In addition, as long as you create a calorie deficit through your diet and constantly riding your bike, you will be able to lose 500 grams per week.

HealthifyMe Note

Whether you have a little or a lot to lose, a well-planned approach to cycling can help you burn more calories. Weight loss 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 everyone’s metabolism is different. So the rate at which calories are burned varies as well.

Tips for losing weight by cycling

Ride before breakfast

This tip is great. There is no more satisfying way to start losing weight than with a pre-dawn bike ride. Now, you would probably think it’s crazy to ride early morning bikes without belly fuel. Well, hear us out first. The logic is that you will enter fasting training, where your body uses the fat stored in it for energy. However, do not get carried away in starving yourself. And if you are someone who doesn’t want to start the ride in the morning on an empty stomach, eat for about an hour before the ride.

push your speed

It may sound strange, but you are excreting the lost fat through your lungs. This is probably why aerobic exercise burns fat. Although there is a very scientific explanation behind this complex process, you just need to push enough speed to breathe hard, which will help you lose fat. To increase fat burning, try cycling for 30 to 60 minutes at a moderate intensity.

Add two or three high intensity periods per week

The best weight loss plans will include high intensity sessions. They help increase oxygen consumption after exercise, and last up to 24-36 hours after exercise. Plus, it prompts your body to reduce body temperature, lactate metabolism, and replenish fuel stores, all of which boost your overall metabolism. Either swap out two or three of your regular runs for a high-intensity interval training session or combine them at the end of a moderate walk. To make your body a calorie-burning machine, you will need to rotate at 70% to 90% of your maximum heart rate. Just be careful not to overdo it.

Focus on lean proteins

It’s a general rule of thumb, stick to eating high-quality food that’s rich in lean protein while you exercise, and you’ll lose weight. Smoothies and smoothies with high-protein toppings can be tempting and comforting, but foods such as chicken, fish, beans, pulses, tuna or tofu should also be included. In addition, choose several fresh fruits and vegetables alongside them, and add those that have a low glycemic index.

Track your progress

Don’t hang up your wheels within two days of trying to ride a bike. Losing weight takes time. Don’t get discouraged. Instead, monitor your progress as you go. First, you don’t live and die by the scale. The average scale doesn’t tell you that those extra pounds are likely extra muscle you gained while cycling regularly. Second, go get your weight or body fat percentage to track your progress.

What do we eat after a long flight?

Your body needs hydration, protein, and carbohydrates after an intense cycling session. Protein is necessary for the repair of muscle tissue, carbohydrates begin to replenish energy stores, drink two glasses of water to replace lost fluids.

Here are some great foods to eat after an intense flight.


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


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


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

sweet potato

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

Nuts and nut butter

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

HealthifyMe Note

Your first priority after cycling is to replace the lost fluid. First, have a smoothie with a scoop of whey protein, and drink enough water. After rehydration, the next 30 minutes should focus on carbohydrates and proteins such as nuts, seeds, and fruits. Once you shower and get dressed, eat a square meal that contains some complex carbohydrates and lean protein.


Cycling is an effective way to get a healthier physique. Best of all, cycling is fun and easy to get into on a busy day. However, the solution to losing weight is not just a faster cyclist. The answer is hardly rocket science because we know that cycling helps you lose weight when combined with a healthy diet. Of course, you’ll lose a little more weight as you ride more. But you won’t lose as much weight as you want until there’s a big change in the food you eat. Finally, keep your cycling and weight loss journey fun.

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