Skip to main content

How to Lose Weight Cycling

  • Author:
  • Updated date:

Lose Weight Cycling


Getting Started-How To Lose Weight Cycling

Want to know how to lose weight cycling? Need an in depth guide into how to lose weight cycling? Well here it is! I'll show you exactly the method I used to lose more than 2.5 stone cycling in just 9 weeks, so that you can benefit and get down to your ideal weight.

First of all the obvious, you need a bike. I chose a road bike. Mountain bikes or others are fine but I prefer road bikes because they are faster and I enjoy the exhilaration from the extra speed also I wanted to make this a life style change to keep the weight off and I used to do a lot of road biking in my mid to late teens and loved it. For the purpose of losing weight cycling, anything you have or can get your hands on is fine too initially but you may want to think about getting a decent road bike further down the line. You don't have to spend a fortune, my bike cost me £70 from Ebay I spent a further £50 doing it up and it is a very capable machine.

How To Lose Weight Cycling An Introduction

So how to lose weight cycling? Many of us get to a stage for whatever reason where we look in the mirror and think I really need to do something about my weight. First of all I tried jogging, I'd last about ten minutes before I would have to stop out of breath and feeling nauseous and after a few days my knees really started to hurt from the impact. That is where the beauty of cycling comes in because it is very low impact and that extra weight you are carrying isn't going to damage your joints. Also if you are self concious about your weight, with a helmet and sunglasses on no one is going to recognise you on your bike anyway, so cycling to lose weight is ideal. you can also set your own pace a lot easier on a bike from a lower level of fitness. Let's face it walking fast can be tiring when you are over weight, let alone running and I don't know about you but power walking the streets with a big red face is not my idea of a fun day out.

On your Bike-Losing Weight Cycling, How to do it?

So you have a bike and you are ready to start on your how to lose weight cycling programme. first of all you need to find the time to cycle I did so by initially cycling for an hour after work. Once I had done that for a week or two I felt confident enough to cycle to work 15 miles away so a round trip of 30 miles. Where I live is pretty flat so it took me just under 50 minutes to get to work. I did this five times a week. Depending on your weight and cycling on average between 12-14 miles an hour(a steady pace not too fast!) you will burn around 500 calories an hour. 3500 calories is a pound of body fat. This is a rough guideline so don't worry too much about it. but it gives you an idea of how effective cycling is at helping you lose weight. don't be dis-hearted if you can't cycle as much as I did, even half an hour a day will help greatly building muscle tone. You burn more calories not only during exercise but afterwards for hours as your body repairs muscle tissue and your metabolism is heightened. Also as you develop more muscle you burn more calories even when you are resting and doing nothing! It is a win win situation. If a couple hours cycling a week is all you can manage you'll still see good improvements but the more you put in the more you'll get out and the quicker your results.

A Great Tip To lose Weight, Especially Abdominal Fat While Cycling

At first you may notice your legs changing shape as you get into your Losing weight cycling programme. They will tone up and you will lose body fat more noticeably on your legs and buttocks. My key tip to accelerate body fat loss on your upper body while cycling is get out of the saddle. Try to pedal periodically standing up. Hills are great for this as they often force you out of your seat as you need the extra power to get up them. While you are out of your seat you are using your core muscles more and as a result you will burn more body fat in these areas. If you don't have hills like I didn't then you can get out of your seat and sprint periodically. Do it every five minutes or so for sixty seconds then when you are out of breath sit back down on your seat and recover. Try to get three sprints in for every 20 minutes riding. don't worry if this is too hard initially. This is advanced training, the first couple of weeks just get some miles under your belt. You can use this technique later when you have developed your fitness.

Compete Against Yourself! How To Lose Weight Cycling

To keep improving and losing weight you need to set yourself targets. Make sure they are realistic and avoid setting targets that involve the weighing scales. Many people initially put weight on when they start exercising. This is because you are growing muscle and muscle weighs more than fat. Don't lose heart this is just a temporary thing and you are actually losing fat in most cases, just think about those wonderful new muscles you are building that are burning extra calories even when you are not using them.

Your targets should be cycling related as long as you keep improving your cycling your body will follow suit. Your body is a reflection of the activity it does. And as you become a keen cyclist your body shape will reflect that, so keep going. Targets as I said should be kept simple. have a test bike route that you can time yourself over and try to improve your time when you ride it. you won't always be successful but you should see steady improvement over time. Keep your times in a diary and chart your progress. looking back and seeing how you have improved will be a great motivator for you to keep going.

Keeping Motivated And Lose Weight Cycling

Enjoy your cycling! This is very important don't make every session a hardcore work out you'll get bored and start dreading getting on your bike. Go for leisurely rides to fun places with nice scenery and have an ice cream as a treat when you get there. You could even plan a cycling Holiday visiting somewhere you've always wanted to go. If you keep cycling fun you'll keep cycling!

Diet And Nutrition-How To lose Weight Cycling

This is a key one and where you need to stay focused, Don't eat more calories than your daily recommended amount, for men 2500 and women 2000. You'll be burning more calories than what you are taking in because of the cycling. This is how you'll lose the weight, so it's important that the calories you are taking in are quality ones to repair your body from all the exertion. So that means lots of veg and lean protein sources. Try to get as many of your daily calories from these food groups as possible this will help you burn fat more effectively while keeping your body stocked with all the valuable nutrition it needs. You'll need to eat carbs too the better ones include whole-grains, potatoes and brown rice. white pasta is pretty much empty calories so try to keep eating it to a minimum. you don't have to eat like a health guru every day. Have that pizza if you want it but make sure you don't go over your daily calorie intake this is very important and remember when you do eat bad things instead of good you are slowing down your improvement cycling wise, as your body is not getting the good nutrition it needs to create the new super you. So keep the treat days to no more than twice a week. If you do go over your calorie allowance don't beat yourself up over it but don't make a habit of it either if it makes you feel better you can burn off the extra calories you ate on your next bike ride assuming you didn't eat five pizza!

Good Luck and Happy Cycling

Well that's it for now, you have more than enough information to start you on your how to lose weight cycling Journey. If you follow the tips I have given you, I know you'll have great success both losing weight and living a new healthy lifestyle. Let me know how you get on, happy cycling and good luck!

Take a look at some my other cycling articles

  • Average Cycling Speed MPH, Biginner To Advanced Gui...
    Average cycling speed in MPH analysed and polled check yours against other cyclists here. I was interested in finding the answer to, what is the average cycling speed of a cyclist because for a lot of beginners and even the individual with more exper
  • Best Exercise To Lose Weight Fast Is Cycling
    There are many factors involved when choosing the best exercise to lose weight. These include cost, current fitness and health status, confidence effectiveness of the exercise and how self concious you are....

© 2011 wadestar


wadestar (author) from uk-lincolnshire on August 27, 2015:

Great comments guys appreciate them! Happy cycling and keeping it fun is what it's all about I couldn't agree more.

Essie from Southern California on August 21, 2015:

How fun to have found your profile! I cycle as often as I can, sometimes everyday, sometimes every other day, I run or speed walk, as well. I generally go 25-30 miles to feel I had a good workout, and gratefully, I have a long upwards incline!

Happy Cycling! Cyclists of the world, unite! :)

Evelyn on July 21, 2015:

I just became a fan of your writing. No calculations except exercise for health and fun and watch your calorie intake! Keep it simple. Do what you love and it will work". Ps. One more important fact from one biker to another. ....... Let that child inside you come out.... Splash through that puddle and feel the beauty of fresh air as you speed down that hill (safely) lol.. Be that kid again !!!!! Oh what memories you will stir!

Scroll to Continue

Thanks for sharing..


50 going on 13 lol (on those great biking days)

wadestar (author) from uk-lincolnshire on June 12, 2015:

Thank you Gloria, much appreciated and good luck with your goals!

Gloria on June 10, 2015:

I am thouroughly impressed with this article! I absolutely love biking and this will make my biking even better! Quality of life is something so often forgotten now, but as a future doctor I want to be an example and up my quality of life the healthy way, no pills, no fast loss, no starvation.... Just enjoyable exercise and healthful food. Not to mention biking is great for the mind as well!

Marina on December 28, 2014:

Low carb = low cal. That's why it works. Plain and simple. When you revome one whole macronutrient from your plate, you reduce your calories by approx 1/3rd. Was nothing to do with food type. You can lose weight eating pasta, or rice, or yams. So long as you run a calorie deficit. I eat lean protein, carbs, fat. I just eat less and I exercise more. I lost 30 lbs in 4 months and kept it off 2 yrs now. Eat from smaller plates. Ur eyes see a full plate, but ur eating less. Go walking too

Hendrika from Pretoria, South Africa on September 26, 2014:

I can agree about the cycling to lose weight. I cannot do it any more because of health reasons, but in my younger days I lost a lot of weight and kept it off with cycling. Once you get fit it is a pleasure, I had a mountain bike and loved cycling in nature and get the fresh air.

Jayde on July 23, 2014:

This is the most helpful article I have read thank you very much. Just one thing about getting off your saddle, I only cycle with my child on the back in his seat (he weighs around 2.5 stone) as I work full time and have no sitter for when I get home and it's nice to spend that time with him. Anyway so I was slightly worried about riding stanine as I don't feel as in control, do you have any tips to avoid this or to still get the same abs work out but with a different way?

wadestar (author) from uk-lincolnshire on June 13, 2014:

Yes an exercise bike or turbo trainer would be a great help and nearly as good as riding on the roads, in fact for you it would probably be better as you could concentrate more on your workout without fear. You can also get some great films to make the workout more interesting, sufferfest video's are highly recommended, or any spin class videos will help.

karen m on May 28, 2014:

really good article. I was wondering would an exercise bike work the same. I fell off mu bike and broke my arm and I now have a fear of cycling. but if an exercise bike would help me the same way I would be very keen to start.

wadestar (author) from uk-lincolnshire on September 17, 2013:

Glad you like the article, and keep it up! It's well worth it you've got off to a great start and sound like you are improving quickly.

Jenny on September 16, 2013:

A very positive and informative article, thanks!

I've only been cycling regularly for about a week and a half now, starting at around 6 miles, then gradually increasing my distance each day. After giving myself a day off yesterday, I was up to around 15 miles today. I'm still finding the last half of my return trip a bit of a struggle, but it's worth it for the "feel good factor" when I get home. My legs are starting to tone up and feel stronger, and there is a definite reduction in the cellulite I was beginning to develop before, so I must be losing fat as well. Your tip about getting off the saddle is one I'm keen to incorporate into my routine... so far, I've been periodically tensing and holding my abs during my rides as I realise cycling's not the best form of exercise for that area... but now I'll tense and hold OFF the saddle!

wadestar (author) from uk-lincolnshire on August 10, 2013:

That may be the case but you will however tone that area more as the stomach muscles get a better work out by standing, I can only comment on what worked for me.

Kind Regards

Henry on April 16, 2013:

The article is good and most of the information is correct and beneficial. Though there is a big mistake. The statement "While you are out of your seat you are using your core muscles more and as a result you will burn more body fat in these areas" is wrong. Yes you will work your core muscles more, but you will not burn off more fat in those areas. There is no such thing as spot fat removal. Fat comes off from your whole body not specific parts of it. The reason people might thing this is the fact that you burn more calories standing out of the saddle as it requires more oxygen hence raising the heart rate and calorie expenditure. Meaning more fat lost from the entire body.

wadestar (author) from uk-lincolnshire on November 30, 2012:

That's fantastic well done! Keep up the good work you're an inspiration to have lost that amount.

Noshoes55 on November 25, 2012:

My doctor told me to like being fat, or do something about it. I got out my bike, started eating right, instead of what I wanted and so far, have lost 35 lbs. Love that early morning cycling.

Ian Smitton from Valencia, Spain on September 13, 2012:

Nice article - I agree that hills are superb for weight loss

Phil on September 03, 2012:

Really great information, I recently started cycling again, after about a year, I use a mountain bike, but am saving up for a road bike.. Just like to add another benefit from cycling, is the relaxed state, and calm you feel after a good long cycle, very good for relief of stress, and helps lift your mood, very good for people recovering from depression like my self.. I'm 19 stone, so 8 to 10 miles is my average cycle, I hope to be doing 15 to 20 in the next month or two, and hope to be 12 stone this time next year... Keep it up people :-)

wadestar (author) from uk-lincolnshire on July 30, 2012:

Quality calories are really important on any weight loss programme eating whole-grains brown rice etc really do keep you satisfied for longer because they have the goodness your body needs. when I eat white rice I'm always hungry half an hour later.

how to lose fat on July 01, 2012:

hellow, really this is very useful for that people.Actually we should need to eat whole-grains, potatoes and brown rice.Thanks for sharing this.

lorraine on April 10, 2012:

lovely article i already cycle to work etc but could not seem to move the extra pounds but should be able to now. since i know what i was doing wrong


Richard smith on March 22, 2012:

I love my bike and i cycle everywhere i go my main problem was i ate more calories than i should have so i would cycle to the point of exhaustion the next day it was killing me but i still toned up and got what i set out to achieve but it bugs me that i could have gotten to where i am earlier if id been sensible with my calorie intake from the start.

wadestar (author) from uk-lincolnshire on March 20, 2012:

Thank you glad you enjoyed it and I hope it proves helpful.

deepti on March 18, 2012:

a lovely n informative article! loved the detailed manner everything was conveyed

JulieByard from Greenville, SC on February 22, 2012:

Great article! I recently looked in the mirror and decided things had to change. As I loath jogging, I picked my mountain bike back up and started hitting the trails. Your section on losing abdominal fat was very helpful. This is definitely my trouble area. Strangely enough, I usually try to stay in the saddle and see how long I can make it using just the legs--this will obviously change. I guess if I really want to make an impact I better up the resistance and get out of the saddle. Thanks again!

Related Articles