How To Lose Weight by Cycling?

Updated on April 8, 2022

It has long been established that cycling can help in weight loss, though you will need a good deal of patience and self-control to hit your desired weight through the activity. 

Despite how difficult it can be, it is highly likely that mastering those challenging uphill climbs can help you lose weight through cycling more successfully. Not to mention, it should improve your overall cycling efficiency, which will only speed up your progress towards a healthy weight. 

Unless you’re at your optimal racing weight, shedding those excess pounds is perhaps the quickest and easiest way to boost your cycling speed. 

The first order of business in cycling those excess pounds away is to choose the right bike. If you’re on the heavy side, choose the best bike for overweight females or males to start on a good note. 

Then, use these easy on- and off-the-bike techniques to reduce the number on that scale successfully. 

Ready to look and feel leaner and healthier? Let’s start!

Tip #1: Eat regularly. 

Losing weight the right way means maintaining the routine of three meals per day, but snacking less frequently. This keeps your energy levels high and your hunger satiated, so you can bike to your heart’s content.

You can have your nutritionist make you a meal plan based on the amount of cycling you plan to do and your target weight. In that way, you are less likely to overindulge in whatever snack you find in the fridge or the cupboards. 

A meal plan subscription also saves you time in the long run, keeping you efficient as you’ll no longer need to pop into restaurants or shops for your meal and decide what you’re having. Everything will be ready, and you’ll have more time and energy to cycle as a result. 

Tip #2: Eat less.

Now, this may seem pretty obvious, but eating less is crucial if you want to shed those extra pounds. 

Another obvious thing about it is that it’s much easier said than done. Think about it: if you’re used to eating a lot of food, it’s not going to be easy for you to shift to smaller portions. You’ll feel like you’re going hungry.

However, rest assured that you’re not. Your body is just used to taking in unhealthy amounts of food, and that is why you look the way you do and want to change things. 

Well, it all starts with what you are taking in. Take it easy at first and start by preparing smaller portions of a healthy and well-balanced meal. And chew slower, so you digest the food properly. It can take a few minutes for your brain to realize it’s no longer hungry, so taking time can help you eat less.

Tip #3: Steer clear of sugary and fatty foods and beverages.

This bears emphasis even if you already know it. Sugary foods and drinks may have high caloric content, but they are unlikely to satisfy your hunger cravings. So, you just end up eating more and more of it. That’s not the least beneficial in the nutritional sense. 

That said, natural sugar should be fine. Hence, instead of grabbing your favorite chocolate bar, have a piece of fruit. Not only is eating fruit healthier, but it should help limit the artificial sugar you take in. 

Also, you may be fond of drinking recovery drinks, as they’re great for replenishing protein and carbohydrate reserves. But instead of choosing something sugary, opt for a more natural beverage, like fresh coconut water. These drinks are packed with nutrients any cyclist needs to recover after a long and rough ride. 

Tip #4: Cut down on the alcohol.

If your goal is to lose weight, it would be better to lay off the alcohol until you’ve reached your target weight. A glass of wine once or twice a week should be fine, but limit it to that. After all, alcohol is among the main contributors to unnecessary weight gain. Part of that is because it’s a highly caloric drink that interferes with the perception of how much you’ve drank. 

Tip #5: Avoid on-bike fueling. 

Packing your favorite snacks and beverages may be among the most appealing things about cycling, but that won’t necessarily help you lose weight.

“What if I get exhausted and need to replenish my energy?” Well, there’s no need to overindulge to accomplish that. Unless you are on the brink of passing out or didn’t have anything to eat beforehand (which is a big no-no), keep it to the necessary carb consumption when you ride. 

If you don’t plan on a long ride (riding under an hour), you won’t need more than 90 grams of carbs at most and a bottle of water. Fast-track your progress towards your target weight by making sure you don’t over-consume when there is absolutely no reason to. 

Achieve success in your cycling weight loss journey by implementing these five easy tips! You’ll find that you won’t just lose weight in the end, but you’ll feel stronger, faster, and healthier than you’ve been your whole life!

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The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.