Cycling for weight loss: here’s how

Updated: 06/02/2022 – 13:43

Includes BMI calculator
Lose weight while cycling: how to burn more calories!


Would you like to lose weight by cycling?  This works.  Under certain circumstances.

Photo: Getty Images/Wavebreakmedia

Would you like to lose weight by cycling? This works. Under certain circumstances.

Calorie consumption during cycling can be calculated individually. The move is perfect for people who want to lose weight in a way that’s easy on the joints.

If you want to lose a few kilos, you can keep fit with daily movements. Why not ride a bike? Because cycling kick-starts your metabolism and therefore increases fat burning.


That’s how high the calorie consumption is when riding a bicycle


How high the calorie consumption is when riding a bike always depends on the speed, body weight and age. But if you train properly, you can burn up to 800 calories in an hour.


Fat burning while cycling


Depending on the pace, cyclists can burn between 200 and 800 calories per hour. Speed ​​is less important than intensity and regularity.

Anyone who puts in a little more effort in the middle and sometimes walks up a small hill instead of always riding on a flat surface will do even more for their calorie burn.

The main priority, however, is regularity: you only burn fat and calories if you cycle several times a week. Losing weight is a slow and steady process, so a fast lap on the bike is not enough.


Consumption must exceed supply.


Would you like to lose weight by cycling? Of course, this is only possible if the average calorie intake is higher than the calorie intake. So be sure to adjust your eating habits. This allows you to achieve success faster and ensures long-term weight loss.


What muscles are trained?


When riding a bike, the muscles in the critical areas of the stomach, legs and buttocks are strengthened and thus tightened. Once the muscles are strengthened, the build-up also burns more calories and fat. Cycling itself also consumes calories, so it’s a win-win situation.



But of course, not only cycling is suitable if you want to lose weight. Read here which sports you lose the most weight with.


Lose weight riding a bike: you should take this into account


If you haven’t ridden in a long time, start slow. Don’t overdo it and get your confidence back on the bike first before going on longer rides. Regularity is important for long-term weight loss success. It is better to plan more short drives at the beginning than one long one that will bring you to the brink of exhaustion.


Riding a bike has other benefits


The great thing about cycling is that you can easily integrate movement into everyday life. For example, take your bike to work or go shopping instead of the car. Even short distances are good for your figure and your health.


Why riding a bike is good:


  • Joint friendly: the saddle supports 60-70% of your own body weight. Round and smooth forms of movement put much less stress on the joints than, for example, jogging
  • It is also suitable for overweight, untrained and elderly people.
  • muscle development
  • strengthening the lungs
  • According to the General German Bicycle Club (ADFC), regular cycling reduces the chance of cardiovascular disease by up to 50 percent.


Important: adjust the bike correctly


If you haven’t ridden the bike in a long time, you should check the lights, brakes, and tires. You should also check your seat position regularly. Especially if your buttocks or private parts feel numb, your neck hurts or your wrists tingle, you should contact an expert. In such cases, the height of the handlebar or saddle is often wrong.


Security First!


Of course, safety has the highest priority, especially when riding a bike. So make sure you have the right equipment. Even if most do not wear a helmet, a helmet is important because it protects the head in the event of a fall. Reflectors on clothing also ensure that other road users can see you better. Breathable shirts and jackets prevent heat build-up and dry quickly. Special gloves are also recommended for longer rides as they can prevent pressure points and blisters on the hands.


ADAC also asks drivers to use more bicycles and public transport.


Good to know. Bicycle vignette: will cycling soon cost us money?


But beware! Sport in the heat: Not a good idea for everyone.


If you also want to reconsider your diet, take a look at our Calorie Table Topics page for more information.


Would you like to know more? Much. Simply browse through our extensive page on sports and fitness topics. Have a lot of fun with it!



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