Top tips on how to lose weight cycling

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Published: April 16, 2019

Hopping on your bike and going for a long, easy ride or doing something shorter and faster both have amazing health benefits. Remember that what you eat matters, too. But don’t worry, you won’t have to avoid your favorite foods in order to lose weight. Whether you are an amateur rider or a seasoned pro cycling is still the best exercise to lose weight and it will make you lighter and leaner. Losing weight through cycling can be achieved by applying a few simple techniques. The trick is to eat regularly but less. Additionally, we will help you make what you eat and how you exercise really count. Be warned though, losing weight through cycling requires a lot of patience, self-control and time. Here are some of our top tips on how to lose weight cycling.

1. Stick to an eating routine

Stick to a daily routine of three meals a day, to avoid snacking or overindulging after missing a big meal. To ensure you achieve this, make a weekly meal plan. By going on organized grocery shopping trips you’ll hopefully successfully avoid temptations such are fast food or candy bars. Shopping right, eating well, riding passionately ensures you lose weight fast.

Healthy foods: big green salad with many small side salads and some fruit
Routine takes discipline and good organization skills to be created. Make a diet plan and follow it every day for a well-balanced workout plan.

2. What to eat when trying to lose weight cycling?

This may seem ridiculously obvious, but you should eat less if you want to lose those pounds. But we have asked our fitness trainer Dubai to give us some effective tips, or training wheels if you will. See what we did there? A few mind tricks can help you get slimmer, such as serving smaller portions by filling up smaller plates, rather than stuffing down a large plate full of food. Note it takes several minutes for the brain to signal to the stomach that it is full and doesn’t require any more food. Dehydration can sometimes be misinterpreted for hunger, as well. Try this: if you start to feel the hunger in between meals, drink a glass of water and see if it helps.

Bonus tip: Keep Muscle Mass in Mind

You’ll definitely lose weight when you cut calories, but pounds that you lost aren’t always fat. If you are not careful, your weight loss may also come from muscle tissue. Rigorous diets make disciplined cyclists often end up thinner, but there is a risk of being slower and weaker on the bike. Some dieters can end up having a higher percentage of body fat even after they’ve lost weight. Muscle burns calories. The more muscle volume you have, the more calories your body can burn—even when you’re just lying on the couch.

3. Avoid fatty food and high sugar drinks

Avoiding high sugar food and drinks as much as possible is key to losing weight. Once again this may seem as obvious, but in spite of their evident negative nutrition factors, people are still addicted to them. High calorific count in these types of foods doesn’t any substantial satisfaction to your hunger cravings. Which is why they are called empty calories. Swap salty, fatty snacks out for a piece of fruit and try cooking some healthy recipes. After a ride, when you get that sugar craving, instead of a fizzy drink, try a recovery drink to help replenish protein and carbohydrate. This is one of the dangers of losing weight, as it is important to ensure you are burning fat rather than just losing muscle.

Man holding a bicycle on a hill watching mountains far away.
If cycling takes you to nature, even better! Enjoy your weight loss process in beautiful greenery.

4. No alcohol!

Alcohol is one of the main factors that can contribute to weight gain. They are highly calorific drinks filled with only empty calories and a lot of sugar. The alcohol content can also alter your senses on the situation and how much you have actually drunk, which then leads to more consumption. To add fuel to the fire, alcohol consumption is dehydrating and leads to binge eating – thus piling on additional calories as well.

5. How much can you really eat after a workout to ensure you lose weight cycling?

This is the hard truth – any ride less than an hour shouldn’t require you to drink or eat anything other than a bottle of water. After that, you’ll only need around 60-90g of carbohydrates an hour. An easy way to avoid any temptations is to only take the necessary food and drinks out on a ride with you.

6. Don’t forget your upper body

Cycling is primarily a lower body sport. So riders who don’t hit the gym regularly can lose muscle volume in their upper body. If you cycle often or religiously you need year-round resistance training. This doesn’t mean you have to spend hours in the weight room:

  • Do as little as 20 minutes twice a week during the cycling season.
  • Then go up to 30 minutes two or three times a week during the winter. This routine will maintain and even increase your upper-body muscle mass.

7. Bike commuting is healthy and eco-friendly

If you want to ride every day but don’t have the time, fit cycling into your schedule as a part of your commute. The time spent biking to and from the office is a genius outdoors exercising routine. Sixty percent of people commuting on their bicycles ride at least two and a half hours every day. If your commute is really far, you can try biking part of it, to the substation for instance.

E-bikes are getting really popular, so maybe you could invest in one if you have a long commute. This kind of everyday routine is the perfect opportunity to boost your weekly mileage. Even 40 minutes of cycling can help you lose weight if you go hard.

Man commuting by bike trying to lose weight cycling
Commute by bike for a quick and effective workout. If you have a long commute, you can still ride to the train or bus station.

8. Recharge properly and stay hydrated to ensure you lose pounds cycling

Recovery is everything. After a ride, to refuel properly, consume carbohydrates and protein. Don’t think that you’ll lose weight faster if you don’t eat. That’s dangerous. You just get weak and risk getting sick. Also, be sure to take recovery rides that are slow and easy. Your active lifestyle gets hard in the summer heat, and you must stay hydrated. Be sure that you start rides in the heat with at least two full bottles—and know where you can stop for refills along the way.

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