How to Lose Belly Fat Through Cycling?

Cycling is an effective way to lose weight, build muscle, and improve health outcomes.

According to the U.S. Department of Health and Human Services, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity physical activity for substantial health benefits.

But this begs the question: does cycling burn belly fat? The answer is complicated. And there are a few things you need to know. In this article, you will learn how bike riding burns fat and get tips on losing belly fat through cycling.

Does Cycling Burn Belly Fat?

Yes, you can stomach fat by cycling. But it’s important to remember that localized weight loss, also known as spot reduction, is a myth. Several studies have concluded that it’s not possible to target where you lose weight.

A study of 40 overweight and obese women found that abdominal resistance training (besides diet) did not reduce abdominal subcutaneous fatthickness (compared to dieting alone).

The reason why spot reduction does not work is simple. When we exercise, the fuel that we draw from the fat reserves (triglycerides) in our body come from anywhere, not just the parts being exercised.

This means cycling burns not just belly fat but also everywhere else you exercise.

How Long Should I Be Biking to Help Lose Weight?

Many factors determine how long it takes to lose belly fat through cycling. This includes not just ride intensity but also diet, lifestyle, gender, and genetics. Pedal resistance can influence the number of calories you burn each session too.

One way to calculate weight loss through cycling is using the formula: weight x distance cycled x duration/pace. You can use an online cycling calorie calculator to perform this calculation.

Let’s say you weigh 180 lbs and ride for 25 miles at a pace of 25 mph for one hour. Under these circumstances, you’ll burn around 1,613 calories. While this does not indicate how much belly fat you’ll lose, it’s a good way to measure progress.

How Can I Burn Fat by Cycling?

According to the World Health Organization (WHO), 150 minutes per week is the recommended amount of moderate-intensity physical activity for adults. In addition, a study found that high- and moderate-intensity training helped reduce fat mass by 10% after 12 weeks.

Interval training is the most effective way to burn stomach fat. This involves doing ten 30- to 60-second bursts of riding at full speed followed by several minutes of recovery. Aim to do this at least three to four times per week.

If you’re doing interval training outside, be aware of traffic and pedestrians when riding at high intensity. Always wear a helmet. And wear bright clothing and use your headlight when night riding.

Best Way to Lose Belly Fat While Cycling

From eating right to commuting by biking, here are some of the best ways to lose belly fat while cycling.

Dieting

Incorporate a balanced, healthy diet into your cycling routine. Avoid eating processed foods high in calories and saturated fats. Instead, opt for foods that are low in carbohydrates and high in protein. This will help you achieve a negative energy balance and stay full.

Ride a Pedal-Assisted Bike

On paper, riding a pedal-assist bike is less intensive than riding a conventional one, as the motor does some of the work for you. However, research shows that ebikes help people ride further, and for longer too.

Also, electric bikes can help you lose belly fat, as the act of cycling is an aerobic exercise that helps improve your metabolism. As a result, the better your metabolism is, the easier it will be for you to lose calories and burn belly fat.

Ride for Your Commute

Swap out the car and public transport for an electric bike. This way, you will spend less time sitting and more time engaging in physical activity. Plus, the pedal assistance on an electric bike can help you tackle steep hills with less physical strain, meaning you conserve more energy and sweat less.

Stay Strong

Burning belly fat is a great goal to achieve. But it shouldn’t come at the expense of losing muscle. Increasing muscle mass can help improve your metabolism and calorie burn even after an exercise.

To maintain muscle mass while losing weight, incorporate strength training into your routine. You can use basic home equipment, such as dumbbells and resistance bands, to target specific parts of your body and improve muscular strength.

Reduce Sitting Time

Prolonged sitting is linked to many health concerns. These include high blood sugar and unhealthy cholesterol levels. Also, a study found that sitting for long periods can build excess fat around your internal organs, further increasing belly fat.

Try to spend less time sitting each day. If you cannot avoid prolonged sitting, follow it up with physical exercise. This could be walking, jogging, or bike riding. And remember to maintain a balanced, healthy diet.

Stay Healthy by Cycling

As well as being an effective way to lose belly fat and increase muscle strength, cycling is a fun, relaxing activity that anyone can enjoy. It also gives you more opportunities to socialize outside, boosting your mental health and wellbeing.

Ready to start your e-cycling adventure? Explore the latest electric bike range from Heybike today.