“Remember to be gradual and optimistic”

If you want to get fitter and slimmer, cycling is a great way. It’s efficient, it can be easily integrated into life, and most importantly, cycling is not only good for the body, but also emotionally and spiritually.

So how to lose weight by cycling , take a look at these tips:

Set a realistic goal

Lose 1kg a week, for example, and while it’s tempting to try to lose more weight, research shows that very few people do it. Instead, it makes more sense to think of it as a gradual process.

You can use a body mass index (BMI) checker to detect your weight, which is based on an individual’s height-to-weight ratio and is used by many medical professionals. Of course BMI is far from a perfect indicator, but it’s a good place to start.

Another way is to aim for a target body fat percentage, which many scales can measure. Healthy men typically have 15 to 18 percent body fat and women 25 to 32 percent. Men who cycle regularly can achieve a body fat percentage of 8 to 10 percent, while women who ride regularly can achieve a body fat percentage of 24 to 28 percent.

Ride often at a moderate pace

If you want to burn fat, you’ll need to ride in Zones 1 and 2 of your training zone at a pace that keeps your heart rate between 68% and 79% of your maximum heart rate, which can be set using a heart rate monitor. If you don’t have these devices, one that takes your breath away but still keeps the conversation going at a pace.

Most of your workouts should be at this level, often referred to as base training, with the goal of riding for about an hour a day.

commute to get off work

Bicycles are an efficient form of transportation, so switching your commute to two wheels means not only convenience but also regular exercise.

Commuting by bike can have a huge impact on weight loss. A 2015 study by the University of East Anglia’s Centre for Diet and Activity Research found that people who switched from driving or taking public transport to cyclists lost an average of 7kg over a year by cycling for 30 minutes one way a day.

Cycling to commute also helps improve concentration and memory, and aerobic exercise, including cycling, has been shown to reduce anxiety and stress.

Add two to three high-intensity workouts per week

High-intensity interval training can help improve cardiovascular fitness and make the body a more efficient calorie-burning machine. In the winter, there is nothing better for high-quality training than cross -country racing. When you go all-out for up to an hour on a muddy trail, your legs and heart are working.

If the weather is bad or you don’t like riding outside, cycling indoors is fine too. It may not be as fun as outdoor riding, but the best smart trainers and trainers can make sure you’re training. Indoor cycling apps, such as Zwift, have training programs that simulate real-life cycling conditions.

get enough sleep

Sleep is the unsung hero of weight loss. Research shows that people who get 6 to 8 hours of sleep per night are more successful at losing and maintaining their weight and are less stressed. People who don’t get enough sleep at night are more likely to feel hungry. Of course, a good night’s sleep is essential to helping the body repair and build muscle. It sounds simple, but it’s important.

Track your weight loss progress

Log anytime, stay motivated and monitor your weight loss progress. Don’t be discouraged if your weight loss doesn’t change as planned, because you’re already getting fitter while exercising, and the overall trend is what matters.

If using weight or body fat percentage to track progress, measure it weekly, ideally at the same time of day. For example, after using the toilet in the morning. You can also keep a training diary, and clothing is also a way to check your weight loss, checking it every few weeks to see if it still fits.

Incorporate some cross-training into your routine

While cycling is great for weight loss, it can also be stressful for the body, especially for newbies. Cross-training will help balance leg muscle exercises, while flexibility exercises will stretch those muscles and tendons, preventing injury. Yoga, Pilates, swimming, boxing are all great for cross-training, they allow you to have a stronger core, which will benefit cycling.

Eat less and eat more

If we think of the body as an engine, we all want it to be energized and run at a steady pace all day long.

Experts suggest that eating small amounts of food every three to four hours will help maintain a steady metabolism, which can keep burning fat and keep your body’s energy levels steady so you’ll have enough energy to ride a bike at the end of the day. After your ride, eating protein-rich foods and vegetables will help your body recover.

Avoid excessive sugar and processed foods

Sugar and processed foods may provide plenty of energy, but their nutritional value is usually low. Plus, any sugar that isn’t burned right away is stored in the body as fat, which is what we want to avoid.

Of course, that’s not to say you can never eat cake, after all, it’s a traditional part of the cycling experience, we’re talking about limiting your intake to once a week and cutting out sugary snacks and chocolate bars. It’s also best to avoid sugary sports energy gels and bars, they’re great for pro riders and long distance events , but if you’re trying to lose weight then you’d be better off eating a well-balanced meal followed by supplements like bananas, Some nuts or jerky.

try cycling before breakfast

A short ride before breakfast is a great way to lose weight. Because there is no food in your body at this time, cycling at this time consumes stored fat. The goal is to ride for 30 minutes to an hour, but if you’re going longer, you’ll need to eat first.

Avoid over-exercising or under-eating

If you are desperate to lose weight, someone may go on a crazy diet or exercise too much, which is not healthy. Excessive cycling, especially when you’re just starting out, can take a toll on your body. Reducing your calorie intake too much means your body isn’t getting enough fuel and nutrients to support the exercise you’re doing, which is completely counterproductive. If you want to lose weight, the average man should eat 1900 calories and women should eat 1400 calories.

enjoy the ride

The best thing about cycling is the fun. Whether it’s on the country trails, on the mountain track , on a long ride alone or on a social ride with friends, there’s a lot to enjoy that will make you forget you’re actually exercising.

Join a club and learn how to ride in a group, your new club members will drag you out when you struggle with motivation, and healthy competition will make you work harder than riding solo.

So get your friends involved or go out with your family and make cycling a part of your life so you can have fun.