Your cycle or bike proves that a fitness tool doesn’t have to be complicated. Besides being a recreational activity, cycling is another way of optimising calorie and fat burning on the days when you’re not hitting the gym.
Cycling is one of the many things we learn as kids. Many of us were proud that we could cycle when we were children. Cycling isn’t just a sport. Cycling is a low-impact aerobic activity that can help you lose weight.
It’s natural to wonder how cycling helps with weight loss. Don’t worry, continue reading to learn the answer.
Why choose cycling to lose weight?
When it comes to weight loss, we’ve all pondered a question: how can we burn more calories? Cycling is a great choice. Cycling can burn 500 calories in just one hour. The number of calories you burn depends on how intense you ride and how much weight you have. ResearchEarly morning cycling, on an empty stomach, is said to burn fat 20% faster and more efficiently than regular cycling.
You should pedal as much as possible to reach your goal of cycling. Longer rides and riding uphill can help you lose weight and burn more calories. At a leisurely pace, cycling burns around 520 calories each hour. You can burn around 782 calories an hour riding for longer distances at high intensity. You can track calories on your gym bike. You may have a harder time losing calories on stationary bikes than you do on real bikes.
You can cycle at low to moderate resistance for longer periods, which will keep your heart rate up at a fat burning level. It helps you burn enough calories without bulking up your muscles. You can lose 500g a week as long as your diet is balanced and you ride your bike every day.
The HealthifyMe Note
You can burn more calories with a well-planned cycling program, no matter how much you have to lose. It is easy to lose weight. Eat right and exercise more. Cycling and the right food choices can help you lose up to 500 calories each hour. Keep in mind that every person’s metabolism is different. Also, the rate at which calories are burned varies.
Tips for Losing Weight by Cycling
Ride before Breakfast
This tip is very important. Pre-dawn bicycle rides are the best way to kickstart your weightloss. Now, you probably think it’s crazy to go cycling first thing in the morning with no fuel in the belly. We’re here to tell you the truth. The logic is that you’ll be entering fasting training, where your body uses its stored fat for energy. However, don’t get carried away by starving yourself. You don’t have to eat a lot before you start your morning ride.
Push Your Pace
Although it might sound odd, your lungs are the main source of fat you lose. Perhaps, that’s why aerobic exercise is fat-burning. Though there’s an extreme scientific explanation behind this complicated process, you just need to push the pace enough to breathe hard, which will help you lose fat. You can increase your fat burning by cycling for 30-60 minutes at a moderate intensity.
Add two or three high-intensity intervals to your week
High-intensity workouts are key to weight loss success. They can increase your post-exercise oxygen consumption by up to 24-36 hours. It also increases your body’s ability to lower body temperature, metabolise and replenish fuel, all of which can boost your metabolism. You can either swap between two or three of your regular rides and do a high-intensity interval session, or combine them at a 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. Be careful not to go overboard.
Focus on Lean Protein
It’s a general rule of thumb, stick to eating quality food rich in lean protein while exercising, and you’ll lose weight. Smoothies and juices containing protein-rich add-ons are convenient and appealing, but you should include foods such as chicken and fish, beans and pulses. You should also include fresh fruits and vegetables, as well as those with low glycemic levels.
Keep track of your progress
Don’t hang up your wheels within a couple of days of trying cycling. Weight loss takes time. Don’t be disheartened; instead, monitor your progress as you go. First, don’t live and die by the numbers on your scale. An average scale doesn’t tell you that those extra pounds are likely extra muscle you got while cycling regularly. Second, track your progress by keeping track of your weight and body fat percentage.
What to Eat after a Long Ride?
After an intense cycling session, your body requires hydration, protein, as well as carbohydrates. Protein is necessary to repair muscle tissue, carbs start replenishing energy stores, and drink a couple of glasses of water to replace lost ﬂuid.
Here are some great options for food after an intense ride.
Smoothies are a great post-ride recovery beverage. You can make smoothies ahead and customize them with fruits, whey protein powder, coconut or low-fat dairy milk. Coconut water can also be used to replenish electrolytes.
A good source of lean protein is baked or grilled chicken. It is also a good source for phosphorus, an essential trace element, and baked chicken.
Eggs are the gold standard for dietary protein. Boiling eggs are a great snack after a ride.
After a ride, your body needs carbohydrates for the first 30-60 minutes. Sweet potato carbs help replenish glycogen and provide potassium that the body loses through sweat.
Nuts and Nut Butter
Nuts, nut butter and other nut products are rich in calcium and protein. This helps to strengthen bones and maintain muscle function. For the perfect carb-to protein ratio, you can mix nuts with dried fruit. Spread nut butter on whole wheat bread and top it with a banana.
The HealthifyMe Note
Your ﬁrst priority after cycling is to replace the lost ﬂuid. Start by drinking water and a smoothie. The next 30 minutes should be spent hydrating and eating carbs and protein such as nuts, seeds, and fruit. Once you’ve showered and dressed, eat a square meal with some more complex carbs and lean protein.
Cycling is a good way to get fitter, healthier and more active. Cycling is fun and can be incorporated into busy schedules. However, the solution to losing weight isn’t just being a faster cyclist. Because we know that cycling is good for losing weight when it is combined with a healthy diet, it’s not difficult to find the answer. Of course, riding more would help you lose weight. But you won’t be losing the amount of weight you want until there is a significant change in the food you’re eating. Keep your weight loss and cycling journey fun.