10 ways to lose weight cycling

10 ways to lose weight cycling

Cycling is one of the best ways to lose weight and keep fit, so we've come up with our top 10 tips to ensure you will reach your goals in double-quick time.

If you've got a cycling weight loss story to share, our forums are the perfect place to do it.


1. Time on two wheels

It sounds like a no-brainer. But one of the most important factors in cycling for weight loss is to spend time on the bike. Losing weight can be viewed as simply a matter of expending more calories than you consume. With that in mind, you need to burn off around 3,500 calories to torch a pound of fat. An hour of cycling can burn up to 500-600, so you can lose up to a pound week by doing this each day. That’s providing you don’t eat more, which leads us to...


2. It’s not all about the bike

If you are burning thousands of calories each week, but consuming more, weight loss will remain an  impossible dream. You replace the calories you burn off more easily than you think, especially as all the pedaling can lead to a big increase in appetite. To prevent this, focus on eating more protein with each meal, which helps to keep hunger pangs at bay. Consider keeping track of what you eat if you aren’t losing the weight you think you should.


3. Fuel your ride

If you're concentrating on cutting calories, the time spent on your bike is not the time to do this. Keeping energy levels topped whilst riding will help you reduce the chance of over eating after. It also helps to keep you energised so your less likely to bring your ride to a premature end.


4. Ride long

One way to add to the 'calories-out' side of the equation is to include a long ride each week. A three-hour ride can burn a massive amount of calories. It may also increase your body’s ability to burn fat, which won’t necessarily lead to more weight loss (as you won’t burn more calories overall), but may help you to cycle for longer without ‘bonking’.


5. Every little helps

Not every ride needs to be a long one. Don’t think if you aren’t out for hours it doesn’t count! Short rides of 30 minutes or so all add to your total and can make a big difference over time. One great way to fit in extra rides is by using your bike to commute. If not all the way to the office, perhaps just to the train station.


6. Think about exercise outside of cycling

A number of studies have found those who added exercise to their regime failed to lose weight because they sub-consciously became more sedentary during the rest of the day. You significantly add to your calorie burn by walking instead of taking the car and switching the stairs for the lift. Have a think about the everyday things you do that can contribute to that assault on your calorie count.


7. Take to the hills

Adding hills to your ride can significantly boost your calorie burn. You’ll work harder and therefore burn more calories. On the flip side, as you lose weight, the hill will get easier.


8. Add intervals

Adding intervals can burn more calories than steady riding in less time. There is also evidence that exercising at a high intensity leads to a greater calorie burn even after you stop. Who doesn’t want to lose more weight sitting on the sofa?


9. Train hard before breakfast

One study has shown that training in a fasted state can increase fat burn by 20% compared with exercising after you eat and does not increase appetite. Whether this leads to greater weight loss overall is still open to debate but starting the day off right is a good practice for anyone looking to lose weight.


10. Avoid short cuts

Don’t attempt to cheat your way to weight loss. Pills won’t help and neither will wearing lots of layers in an effort to ‘sweat it out’. You’ll just lose water, which frankly, isn’t good for anyone.


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How much weight have you lost cycling? Share your inspirational weight loss stories and pictures here.

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How to lose weight fast and easy ?

Lose weight in a short period of time has always been considered an almost impossible task. For years, doctors and dieticians reached lose weight effectively ways and they have said with us that sometimes it takes more years on the job even difficult to see any progress with weight loss, or have a perfect body by losing weight. But it simply is not exactly true at all. The human body has many adaptable and can change in a short time a lot of time. Think about it. If people can lose weight quickly with a large volume of fat from eating unhealthy weeks, should not they be able to lose weight more rapidly from week to eat healthy? Well, they certainly can lose weight fast but make sure good healthy....

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It is great to hear how everyone is doing with weight loss and cycling.  I have been back on my bike since February, commuting twice weekly for work and ensuring I get out for at least one 15 - 30 mile hilly ride each weekend.  Also attend a twice weekly zumba class for some appropriate cross training as I have my first charity challenge of over 55 miles in September.  Have been a bit despondent as I have not yet started to lose weight but I have continued to maintain but this might be because I am hungrier and eating more.  However, I have lost inches, toned up and am gaining muscle definition.  Also hills are becoming easier in higher gears.  Hearing that some of you have experienced the same thing is very encouraging and I will continue to persevere.  Am now using myfitnesspal to track my calorie input and  hope to see results on the scales soon.  Fingers crossed.

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amylp15 ... yoga is a great workout to do on your days off the bike... ive been doing yoga at home for 2 weeks and im noticing a big difference on the bike :) hope this helps

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Teenie you'll find that your converting fat to muscle. Muscle is heavier so initially you won't loose weight but you will lose mass, so you look thinner. Weight isn't everything it's about being in proportion :-D

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I have been adding a mile to my rides every week, and I am up to 13 miles per ride, not every day, but maybe 3 times weekly. What other workouts can I do on the off days?

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Take a selfie wearing just underwear every week for a month and look back at the first picture and you will see a difference. you will turn fat to muscle so its heavier but you will notice your whole body shape will start to change. set yourself realistic targets. eg. if your a 40 inch waist in 2 months you want to be a 38 inch waist. i think we look in the mirror everyday waiting for the miracle and it never seems to happen but when you bump into someone who hasn't seen you for a few weeks they notice the difference and its a great feeling :) sorry for waffling on

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I'm cycling from June really love it. I'm doing an average of 60 0r 70 mile a week sometimes more people are saying I'm loosing weight but I haven't y would that be

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get out and Enjoy your bike and everything else will fall into place and have FUN :) i NEVER waste energy on road ragers i save the energy for the hills :) #smileandwave

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To quote Dr Aseem Malhotra and Sam Feltham, "You can't outrun a bad diet". Physical exercise has loads of health benefits, but weight loss is not one of them and to perpetuate this myth is unethical. Studies show quite clearly that a diet low in carbohydrates and high in fat is best for losing weight and gaining health with some exercise to keep the mood good, the heart and lungs pumping and the blood stirring and strengthening bones and muscles. Check it out, but carbs are not necessary and can be ditched. It takes a couple of weeks to start burning fat as fuel properly, but it is the way the body is meant to work. Make up your own mind though after reading more science stuff.

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I also have lost almost 30lbs riding my bike and eating better. I believe that it is a balance. You do have to eat right....low sugar and carbs but on the other hand you do also need carbs to burn fat. So dont cut out everything or you will plateau and wonder whats going on. Also I never weigh after my cycling. You body is probably dehydrated and is gobbling up as much water as it can maintain.  Dont eat right to loose weight.......loose weight by eating right...make it a life change and you will stick with it)

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