Will cycling help you lose weight?

When you tell people you're on a weight loss journey, you'll often find that everyone has a secret hack. "This will help you lose weight faster, burn more calories!" someone will declare. "It's not about how many calories you burn, it's about muscle mass!" another will say.

Log onto any social media site and you're likely to get dozens of differing, and often conflicting, ideas about how you can maximise your weight loss efforts and reach that healthy weight faster. Needless to say, it can be overwhelming, and quite frankly, off-putting.

The reality is this: losing weight is mostly just about incorporating regular exercise and a healthy diet into your daily routine.

So, could cycling be your chosen form of regular exercise? Will it help you lose weight and reach your goal? Ahead, we'll break down exactly what the science says about bike riding and weight management, and what else you can do to drop that excess weight.

Is cycling good for weight loss?

Yes, cycling can be a great way to burn fat and lose weight. It is a great aerobic exercise that can help you burn more calories than you consume in a day, thus creating the caloric deficit you need to maximise weight loss results.

But cycling isn't just great for when you're losing weight. Regular cycling has numerous benefits, like helping you improve your overall body composition, building lean muscle mass as you drop body fat, and improving your overall fitness levels [1].

Regular cycling also gives your metabolism a boost, which also helps to create a calorie deficit [2].

Plus, it's a great, low-intensity exercise, which means that it's easier on your joints than other high-impact exercises, like HIIT classes [1].

To lose weight faster, though, it's a good idea to combine cycling with a healthy diet and other, higher-intensity workouts.

Can you lose belly fat by cycling?

Yes, cycling can help you reduce your overall body fat, including belly fat. With that being said, it's important to understand that you can't target weight or fat loss in specific areas through exercise alone.

Rather, cycling will help you lose weight, which will contribute to overall fat loss by helping you burn calories and improve your metabolism. As you lose weight overall, you’ll also lose fat from your belly.

Burning fat isn't just about eating fewer calories, your diet quality or even your total calorie burn — it's a combination of all of the above.

To lose weight and reach your optimal body weight, opt for regular cardiovascular exercise, endurance training, and making healthy, nutritious food choices to fuel your new exercise regime.

How much should I cycle to lose weight?

When cycling for weight loss, consistency is key. If you're new to cycling, it's a good idea to start slowly and work your way up, rather than immediately going for a long ride.

This will give your body time to adjust to your new exercise routine.

Start with 20-30 minutes of cycling a few times a week [5]. Once you're comfortable with that, you can gradually increase the duration and frequency of your cycling performance.

To lose weight, you'll want to work toward 150 minutes of moderate-intensity cycling, or about 75 minutes of high-intensity cycling each week.

As you build up your tolerance, it's a good idea to aim to cycle most days of the week, as this will help you burn calories and lose weight more effectively. Of course, it's important to listen to your body and make sure you're not increasing the frequency or intensity of your cycling too quickly.

Sustainable weight loss takes time, and it's equally important to make time for rest and recovery in order to reach a healthy weight without burning out or injuring yourself.

Finally, a reminder that exercise alone is usually not enough for significant weight loss, especially if you're partial to junk food, so you'll want to pair your cycling routine with a healthy, balanced diet to create a calorie deficit.

Cycling tips for weight loss

Keen to give cycling a go? These tips may come in handy:

Increase the intensity

When cycling for weight loss, you'll want to increase the intensity of your sessions as your fitness improves.

Cycling is generally a low-intensity form of cardiovascular exercise, so you'll be able to lose more weight by incorporating both steady-state cycling of moderate intensity and high-intensity interval training (HIIT) to burn calories more efficiently.

You can also increase the intensity of your cycling by riding uphill or using resistance training like leg weights, which can help build muscle and boost your calories burned — even when you're not cycling.

Train your endurance

As you build your fitness, you can gradually increase both the time and frequency of your rides and push yourself with endurance training [3].

In cycling, endurance training means going for a lengthy, low-intensity bike ride.

Try cross-training

Combining cycling with strength training can help you build muscle, which can increase your resting metabolic rate and support weight loss.

By varying your fitness routine, cycling routes and routines, you can also keep things fresh and interesting, which can make your overall routine more sustainable [6].

Keep track of your progress

It's a good idea to keep a log of your cycling sessions, including duration, distance, and intensity.

Tracking your progress can help you stay motivated and make any adjustments to your routine to maximise your exercise and weight loss goals.

Fuel your body properly

When starting any new exercise routine, it's important to give your body the energy it needs. The quality of your diet can make all the difference in whether you find that you're losing weight or not, so your food choices matter!

For best results, aim for a balanced diet that supports your energy needs.

Focus on whole foods, lean proteins, fruits, vegetables, and whole grains, and avoid sugary, high-fat foods, as these can counteract your efforts.

It's also important to stay hydrated, not just because it will help you perform better during your rides, but because it will benefit your overall health.

Be consistent (and patient)

As with so many things in life, consistency is key when it comes to cycling, both for long-term weight loss and overall health.

Aim for a few regular rides through the week, and be patient. As your fitness levels improve, you'll be able to increase the intensity and duration of your cycling — but don't push yourself too quickly, as you risk injury or burning yourself out.

Indoors vs outdoors cycling: Which one is better for weight loss?

Both indoor and outdoor cycling can be effective for weight loss, and the choice will depend on your personal preferences and specific goals.

For indoor cycling, the pros are that you can exercise regardless of what the weather looks like outside, in a consistent environment [4].

This makes it an easy and convenient option, particularly if you have a busy schedule or limited access to safe and accessible outdoor bike routes.

Indoor cycling also has the benefit of coming with a variety of options — you can use apps, attend spin classes, do your own thing, or any combination of all three. And of course, with no traffic or road hazards, indoor cycling takes the win when it comes to safety.

On the other hand, some people do find indoor cycling to be a little monotonous when compared to outdoor cycling, as there's less opportunity for changing scenery or the thrill of finding a new route.

This is one of the main pros of outdoor cycling, as it offers changing scenery that can be more stimulating and rewarding than indoor cycling.

Outdoor cycling also offers a variety of different terrains, like hills, different surfaces, and varied routes, which can be refreshing, rewarding and motivating.

And of course, outdoor cycling offers you fresh air, natural sunlight and nature, which can be a major pro for many cyclists.

The downside, however, is that outdoor cycling can be limited by weather conditions like wind, rain, or extreme temperatures, and you may find that traffic and road conditions can impact your ability to cycle freely and safely.

Both types of cycling can help you achieve weight loss if you maintain a consistent workout routine. The key is to choose the option that you are more likely to stick with and enjoy.

If you prefer structure and a controlled environment, indoor cycling might be your best bet, and if you enjoy variety and getting outdoors, you might find that outdoor cycling is more motivating and engaging.

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