10 Tips for Losing Weight Through Cycling

Losing weight with biking is an effective way to get fitter, stronger, and happier. Regular cycling has been linked with improving various health outcomes. These include a reduced risk of serious diseases such as diabetes, heart failure, arthritis, and obesity.

Also, cycling for weight loss has been linked with improved mental health and well-being. Studies show that participating in cycling can help lower levels of perceived stress and increase levels of commuting enjoyment.

In this article, you will learn about 10 tips to help you achieve weight loss through cycling.

1. Go Further

One of the best ways to lose weight with biking is to ride further. Start by riding at a time and pace that is most comfortable for you. Then, gradually increase your riding time and intensity as time goes on.

Riding an electric bike can help you ride further than a non-electric bike. Studies show that people ride more often and for longer when e-cycling. Plus, you can use the minimal pedal assist to enjoy the maximum health and fitness benefits.

With an electric bike, you can use the front display to track your distance traveled. This makes it easier for you to track your progress and increase the intensity of your workouts.

2. Set Realistic Goals

Part of a successful weight loss journey is setting realistic goals. You’re more likely to succeed if you work out in a way that suits your capabilities and lifestyle. It also reduces your risk of serious harm and injury.

To set realistic goals, choose a target Body Mass Index (BMI). Your BMI measures your weight range in correlation to your height. You can use an online BMI calculator to determine what is a healthy BMI for you.

3. Choose the Right Bike

Choosing the right bike is vital to achieving your fitness goals. Choose a bike that is comfortable, easy to use, and equipped with the right performance and safety equipment. Also, decide between a traditional or electric bicycle.

An electric bike has a battery and a motor that powers the pedal assist function. When enabled, it assists in tangent with the rider’s pedaling effort, making it easier to accelerate from zero and climb steep hills.

Traditional bicycles are more physically intensive, resulting in a better workout. However, electric bikes are accessible to more people, especially those with mobility challenges. Thus, e-cycling is a more viable workout solution.

4. Travel to Work by Bike

Cycling to work is a great way to save money on transport and avoid getting stuck in traffic. You also have more opportunities to lose weight and stay in shape.

The benefits of cycling to work are even greater on an electric bike. With an electric bike, you can use the pedal assist to build up and maintain speed with less effort. As a result, you can ride for longer, and you arrive at work with more energy and less sweat.

5. Stay Motivated

Weight loss is an ongoing journey. It can take several weeks, months, and even years to achieve results. For some people, this can be demotivating, increasing the risk of them giving up.

To stay motivated during your weight loss journey, remind yourself why you want to lose weight. Write down the reasons and refer to them often. This can help you stay focused on achieving your goals.

Another way to stay motivated is to find a cycling buddy. Together you can meet up, ride, and keep each other motivated. To connect with fellow riders, join the official HeyBike Fans Group. Always remember to be respectful and courteous of group members.

6. Increase Cycling Intensity

Riding a bike for weight loss means you can fine-tune the intensity of your workouts. You can ride at different training zones to suit your capabilities and fitness goals. Training zones are intensity regions that help you achieve specific fitness goals.

For example, training zone two is good for low-intensity workouts and increasing endurance. These sessions typically last for over one hour. Meanwhile, training zone three is best suited for high-intensity workouts and typically lasts for 20 minutes to one hour.

Another way to increase your training intensity is to ride up hills. The steeper the incline, the harder you must pedal. Of course, you can still use the pedal assist to make the climb easier, while still getting a good workout.

7. Track Your Progress

Throughout your weight loss journey, it’s important to track your progress and make necessary changes.

With an electric bike, you can track your progress by using the distance traveled metric on the front display. This tells you how far you have traveled, including other important metrics like battery level, pedal assist mode, and charging status.

Keep a record of your weekly fitness achievements, too. This could be the amount of weight you lose each week, which you measure by using scales at the end of each week. It could also be the distance traveled per week.

8. Improve Diet Quality

Biking is a good way to lose weight. However, a good weight loss program should go hand-in-hand with a healthy diet, too.

This typically means swapping out food high in calories and saturated fats in favor of low-calorie, protein-rich food instead. Healthy eating has been linked with improved heart health and a reduced risk of high blood pressure and cholesterol, obesity, and diabetes.

However, everyone has different dietary requirements, and making sudden changes to what you eat can be a health risk. Therefore, consult a health professional first, one who can help prepare the right diet for you.

9. Get Enough Sleep

Poor sleep is associated with various health risks. Ongoing sleep deficiency can affect your body’s ability to repair its heart and blood vessels, as well as your ability to concentrate for long periods.

To keep your body and mind in good health, get enough sleep. According to the Sleep Foundation, healthy adults need at least seven hours of sleep per night. Of course, everyone is different, so some people may need more or less sleep to function properly.

10. Enjoy the Ride

One of the biggest roadblocks to working out is choosing the right activity. Many people struggle to find an activity that they both enjoy and that will help them lose weight.

If you already enjoy the act of cycling – especially on an electric bike –, then bike riding is a great workout activity. By incorporating cycling into your routine, you get to spend more time outside, socialize with others, and discover new places of interest.

All of these qualities help make ebike riding a more rewarding and enjoyable experience.

Frequently Asked Questions 

Is Bike Riding Good for Weight Loss?

Bike riding is a great aerobic exercise. It helps improve your cardiovascular health, increase your stamina, and burn your belly fat. Moreover, bike riding helps strengthen your lower body muscles, especially your legs and calves.

How Long Do You Need to Ride a Bike for Weight Loss?

There is no magic number of miles that you need to start losing weight. It depends entirely on your diet and your level of physical activity. As long as you’re expelling more energy than what you’re putting in, you’ll start to lose weight with biking.

How Much Cycling Do I Need to Do to Lose 1kg?

Many factors determine how long you need to ride to lose weight. The best way to find out is to use an online cycling calorie calculator. For example, a 200 lbs rider, one that rides for 14 hours at a pace of 10 to 12 mph, will lose 1kg.