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You are here: Home / Cycling and Weight Loss / 5 Quick and Easy Tips to Lose Weight Cycling

5 Quick and Easy Tips to Lose Weight Cycling

June 23, 2020 by Maggie Leave a Comment

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In this post with videos we share 5 quick and easy tips to help you lose weight cycling. Most of these tips require only minor tweaks to what you are already doing. One of them even encourages you to eat more! Watch the video from the good cycling people of GCN, and then review the quick and easy cycling weight loss cheat sheet that follows. At the end of the post is an inspirational video showing how one young woman lost weight cycling – and had a good time doing it too!

Contents of this Post

  • Video Showing How to Lose Weight Cycling
  • Tip 1 to Lose Weight Cycling: Do High Intensity Training (HIT) on Your Bike
    • Bonus: HIT will Get You Fit Fast!
  • Tip 2 to Lose Weight Cycling: Drink Water Strategically
  • Tip 3 for Weight Loss: Eat on the Ride
  • Tip 4: Incorporate Hard Efforts at the End of Your Bike Rides
  • Tip 5: Set an Achievable Goal
    • What is a SMART Goal?
  • Keep a Diary of Your Training and Progress
  • What NOT to Do to Lose Weight Cycling
  • Inspirational Video Showing One Woman’s Cycling Weight Loss Transformation
    • Pin to Share!

Video Showing How to Lose Weight Cycling

As noted in the video, cycling is a fantastic way to lose weight. And as a bonus: if you lose weight while maintaining your power,  you will become faster on your bike.

5 Quick and Easy Tips to Lose Weight Cycling. Cycling is a fantastic way to lose weight. And as a bonus: if you lose weight while maintaining your power, you will become faster on your bike
Cycling is a fantastic way to lose weight. And as a bonus: if you lose weight while maintaining your power,  you will become faster on your bike

Tip 1 to Lose Weight Cycling: Do High Intensity Training (HIT) on Your Bike

Most of us remember that back in the day, the usual advice for losing weight was to do long hours of low-intensity cardio, such as easy to moderate cycling. The theory was that you burn a higher proportion of fat than carbs while doing low intensity exercise.

But the reality is that most people just don’t have endless hours. Plus, research has shown that that advice was incorrect, anyway. Our bodies actually respond better to high-intensity exercise, especially the kind that you do when interval training. This is also known as High Intensity Training, or HIT.

Our post, a Complete Guide to Bike Training, explains in very simple terms how to get started on interval training today.

How to Get Bike Fit: Complete Bike Training Plan

You will burn up way more calories in an intense hour of cycling. As compared to a gentle hour meandering down country lanes, smelling the roses!

Also, there is an added benefit: you usually feel a bit less hungry after an intense bike ride than after a long, slow ride. So, you are far less likely to make that classic mistake: binge eating more calories after a bike ride than you actually burned up on the ride!

An ideal way to do a couple of high-intensity cycling workout is to do a structured HIT (high intensity training ) session at home. We have a post that is useful for that:

5 of the Best Smart Indoor Trainers for Effective Indoor Training

Bonus: HIT will Get You Fit Fast!

Another huge advantage of interval training is that it is the quickest way to get dramatically fitter, as explained in this post, 7 Reasons to do High Intensity Training on Your Bike – And How to Add Interval Training to Your Cycling.

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7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling

As explained in that post, it has been shown that it is possible to get just as fit in 30 minutes a week as in two and a half hours per week! This breaks down to three 10-minute workouts, as compared to three 50-minute workouts. No, it’s not another crazy get fit fad, and you don’t have to buy anything – it’s simply more proof of the enormous health and cardiovascular benefits of HIT (i.e., exercise sessions that include very short bursts of very intense effort).

Tip 2 to Lose Weight Cycling: Drink Water Strategically

Drink a big glass of water as soon as you get home, and before you have a post-workout snack. This will make you tend to eat less. Here’s an extra hack: you can also do this before all your meals.

Water is good for you, and it will help you feel full quicker – there are no down sides to this one!

5 Quick and Easy Tips to Lose Weight Cycling. With enough cycling, you could end up looking like one of these people
With enough cycling, you could end up looking like one of these people

Tip 3 for Weight Loss: Eat on the Ride

Yes, that’s right. It’s counter-intuitive, but eating a bit more on your long bike rides will help you to lose weight. This is better than doing the opposite. Some people who are trying to lose weight cycling will not eat anything at all on a long bike ride.

But small snacks at frequent intervals on your long bike rides (over 90 minutes) will mean that you will be much less hungry when you get home. This will therefore make you less likely to binge eat.

5 Quick and Easy Tips to Lose Weight Cycling. Frequent cycling can enable you to stay lean and strong well into your senior years. This is our friend Wayne, who is in better shape than most men half his age - thanks in large part to years of cycling
Frequent cycling can enable you to stay lean and strong well into your senior years. This is our friend Wayne, who is in better shape than most men half his age – thanks in large part to years of cycling. He managed to do all that cycling while having a busy career as a pilot – showing that if there is a will, there is a way!

Tip 4: Incorporate Hard Efforts at the End of Your Bike Rides

Throw in a couple of high-intensity intervals just before you end a regular (long, steady) bike ride. Studies have shown that post exercise oxygen consumption can promote the burning of fat. The easiest way to get into that state is to do some high intensity exercise near the end of your ride.

This way, you will still be burning a lot of calories, even when you are relaxing on the sofa.

5 Quick and Easy Tips to Lose Weight Cycling. Throw in a couple of high-intensity intervals just before you end a regular (long, steady) bike ride
Throw in a couple of high-intensity intervals just before you end a regular (long, steady) bike ride

Tip 5: Set an Achievable Goal

Set yourself a realistic, achievable goal and write it down. Leave this out where you can see it. For example, paste it to your fridge. This will help keep you motivated on your journey to lose weight cycling.

Make sure you set SMART goals.

What is a SMART Goal?

S: Specific

M: Measurable

A: Achievable

R: Realistic

T: Timely

For example: My goal is to lose 10 pounds in one year, and become 5% faster on my bike rides.

This goal is SMART, in that most people can lose 10 pounds in one year. It is easy to measure your progress, using a scale and a bike computer.

7 of the Best Bike Computers, 2020 – from Budget to Premium

This goal is also achievable, because cycling can be a whole lot of fun.

Cycling can be a whole lot of fun!
Cycling can be a whole lot of fun!

Keep a Diary of Your Training and Progress

It will help you to achieve your goals if you record your progress, i.e. your training rides and your weight. If you record your weight on a chart, you will be motivated by seeing your progress towards your goal. Set up a regular time interval to weigh yourself. Many people suggest that you don’t do it every day, as weight fluctuations can be discouraging. Once a week is ideal for most people. However, if it helps you to weigh yourself every day, then by all means, go right ahead!

The easiest and best way to keep track of your training rides is to wear a smart watch that records your bike rides and your heart rate. That way, you can look back on your progress. I use my stats on Strava to motivate myself to always do a bit more this month than I did last month. That way, I keep making progress!

What NOT to Do to Lose Weight Cycling

Some people wear extra layers of clothes when cycling so that they sweat more. This does cause instant weight loss. However, don’t be fooled. It’s all water, not fat. So, this practice is both pointless and even potentially dangerous. And as soon as you re-hydrate, all of the weight will come right back.

Inspirational Video Showing One Woman’s Cycling Weight Loss Transformation

Related Posts:

7 Steps to Lose Weight by Cycling
How Many Calories Do You Burn Cycling?
A Guide for Fat Cyclists
Health Benefits of Cycling – Research Shows Exercise is a Miracle Cure

Inspiring right? The best thing is that Katie seems to have had such a good time on her weight loss journey.

So, there you have it – five simple, easy but effective tips to help you successfully lose weight through cycling. Good luck, and have fun!

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Average Joe CyclistWelcome to our blog! I’m Joe Goodwill, an average cyclist, and I write a blog for people like me. People who love cycling but will probably never win any races, and who don’t necessarily look good in Lycra! I also write the Electric Bikes Blog and Average Joe's RV Living Blog. To find our most popular posts, check out our Start Here page.

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