How to Lose Belly Fat by Cycling : Full Guide with 10 steps

by | Aug 27, 2023 | Tips & Guide

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Excessive belly fat can be harmful since it envelops internal organs and increases the chance of acquiring a number of illnesses, including as diabetes, liver issues, and heart disease, according to UTS Medical Center.

Thus, people use a variety of exercises such as jogging, skipping, swimming, cycling, working out at the gym, and yoga to reduce their belly fat. With its low impact cardiovascular benefits suitable for all ages and its capacity to burn a substantial amount of calories, cycling is one of the best ways to lose belly fat out of all of these approaches. Cycling has been shown to burn 500 calories in one hour as per a report.

If you’ve been wondering how to lose belly fat by cycling from your stomach, you’ve come to the right place. We’ve compiled a list of the top 7 techniques to do just that.

First, let’s discuss how cycling can aid in the reduction of  belly fat.

Does cycling burn fat?

A road cyclist riding a bike and his view from birds eye.

When exercising at lower intensities, such as zone 2 of a seven-zone model, the body uses fat as its primary fuel source.

Maximal oxygen consumption (VO2 max) and cycling endurance are enhanced by training in the fat-burning zone.

But keep in mind that burning fat when riding isn’t the same as really dropping fat off your body, as Team Jumbo-Visma’s nutritionist, Asker Jeukendrup, clarifies:

“It is possible to burn fat at high rates and either gain weight or not lose any at all.

“Energy balance is the key to weight reduction. Basically, energy comes in and energy goes out, and you will lose weight if you burn more than you take in. There is no getting around that.

Although precisely determining how much energy is coming from stored fat and how much is going out of it is difficult, the body uses fat reserves to make up for lost muscle glycogen when it is low on calories. This technique lowers body fat over time.

How Can Cycling Aid in the Loss of Belly Fat? Health Advantages of Riding a Bicycle

An Image showing exercise helps to reduce belly fat.

Bicycling is a cardiovascular and aerobic workout that helps build muscle and burns calories. In other words, it’s a good method for increasing general fitness, toning up muscles, and losing weight.

  • Cycling is a highly effective calorie-burning exercise for weight loss. Based on the intensity and length of the ride, a moderate-intensity cycling workout can burn 400–500 calories in an hour. It is possible to accelerate weight reduction by consuming this substantial number of calories.
  • Cycles are also an excellent means of building muscle, which raises metabolism. It follows that your body will continue to burn calories even while you are not pedaling.
  • For both general fitness and weight loss, cycling is an excellent workout. as anybody of any age or fitness level can perform it, it’s low-impact, and simple.
  • Cycling is an excellent activity for all seasons because it can be done both indoors and outside. It’s critical to keep a constant speed and use interval training when cycling to maximize weight reduction benefits.
  • Last but not least, consistent cycling aids with eating. For quicker results, you should consume a healthy, balanced diet. Eat more fruits, vegetables, and a diet high in protein.

Must Read: Can Cycling Increase Height?

How can I burn fat by cycling?

Riding slower is the short solution.

The ratio of fat to carbohydrates that your body uses as fuel for cycling decreases with increasing effort. This is due to the fact that even the leanest athletes have almost limitless fat stores. When you urgently require energy, your body strives to save its limited supply of carbohydrates.

Each person experiences the shift from fat to carbohydrates at a different time. Women need to convert to readily extinguished carbs later in life since they are better at oxidizing fat than males, according to a 2005 research on the subject.

Perhaps this explains why women fare better than males in long-distance races like marathons without experiencing the dreaded “bonk” and subsequent slowdown.

Many zone 2 rides can increase your maximum fat oxidation, or Fatmax—the highest exertion you can maintain while burning fat for fuel.

As we previously explained, this can assist you in riding 100 miles and completing ultra-distance cycling competitions, but it won’t help you lose weight.

Here are some tips for using cycling to both burn fat and build muscle.

How to Lose Belly Fat by Cycling: 7 Tested Tips/Tips to lose fat while cycling

An Illustration of a person before and after a weight loss.

To decrease belly fat, cycling is the best option because it not only burns calories but also strengthens your abdominal and leg muscles. Establishing a suitable weight reduction strategy for yourself is crucial before embarking on a fat-loss quest.

You could have a target weight in mind, or you might aim to drop a certain number of inches off your waist. After deciding on your objective, you may start by doing the following:

1. Invest on a cozy bicycle

A girl riding her orange e-bike.

Finding a bike that fits you well and is comfortable is crucial since it will assist to guarantee that you can ride for longer stretches of time without feeling pain or difficulty.

About the kind of bike that’s best for losing weight. Given that it can be ridden on any kind of surface and is capable of covering long distances, a hybrid bike is ideal for weight loss. Visiting a bike store or following the link below can help you locate a decent hybrid bicycle.

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2. Create a Cycling Schedule

Determining how frequently and how long you will cycle is vital. We advised beginning cyclists to cycle for at least 30 minutes three times a week. One can progressively extend the time and frequency of their rides as they gain familiarity with the activity and start to observe effects.

3. A Well-Balanced Diet is Essential

An image showing a balanced diet.

Aside from riding, food is another crucial thing to consider knowing what to eat before a ride can make the ride easier. Eat a diet high in fruits, vegetables, lean meats, and other nutrients to maintain a healthy balance and encourage weight reduction and minimize belly fat. Stay far clear of processed meals, sugar-filled beverages, and high-saturated fat foods.

By doing this, you would consume less fat, which would enhance your general health and help you lose belly fat.

Must Read: Is It Okay to Cycle After Dinner?

4. Include a few additional workouts in your regimen

an old person training his biceps.

Fourthly, you should incorporate strength training into your regimen as riding alone might not be sufficient to reduce abdominal fat. Strength training, which includes bodyweight exercises and weightlifting, has been demonstrated in studies to facilitate calorie burning and decrease belly fat by increasing muscle mass and boosting metabolism.

Related: Cycling for weight loss: how to lose your weight through cycling?

5. Riding with Appropriate Force

A crucial element of cycling to reduce belly fat is ensuring that the intensity of your rides is appropriate. It is recommended to bike at a moderate to high effort in order to burn the most calories & maximize weight reduction.

That being said, you shouldn’t exert yourself to the point that you can’t carry on a conversation while working out, just enough to make you perspire and raise your heart rate. Breathing correctly is essential.

6. Include Interval Training in Your Riding Schedule

Depiction of interval training.

Cycling is a great way to lose belly fat, but it works best when you keep the speed constant and add interval training. Cycling interval training entails switching between high-intensity and low-intensity intervals.

It’s been demonstrated that this kind of exercise works better for weight reduction than steady-state cycling. Enhancing overall fitness, increasing metabolism, and burning more calories are all benefits of interval training. Remember that cycling is most effective when combined with a balanced diet.

7. Take Less stress

The body does not always respond to stress by producing more cortisol. However, researchers from 2001 found that those who do had a higher tendency to overeat, especially when it comes to sugary meals.

Fortunately, research has shown that engaging in regular cardiovascular activity, like cycling, may effectively manage stress, decrease anxiety, ease tension, and improve mood. Similarly, bikes that allow for most outside activities also make this possible.

To sum up, eating healthier and riding more will undoubtedly aid in the loss of belly fat. Yet being overweight is not a barrier to cycling, nor are the advantages of cycling limited to slender riders.

8. Maintain a Regular Cycling Routine

Reliability is the secret to success! You should stick to your riding regimen while keeping this in mind. It takes a lot of time and work to lose tummy fat.

Because of this, even in the face of difficulty, it is crucial to stick to the plan in a disciplined manner. Maintain a record of your advancements and acknowledge minor accomplishments along the road, including getting into a smaller size or seeing a decrease in stubborn fat.

9. Sleep well at night.

a girl sleeping peacefully.

Among the numerous advantages of a restful night’s sleep for cyclists is the ability to regulate weight.

“A consistent increased risk of obesity among short sleepers in children and adults,” according to a meta-analysis of research on the relationship between short sleep duration and obesity.

Increased sleep enhances body composition, per a 2011 research. For those who slept for 8.5 hours a night as opposed to 5.5 hours, fat accounted for a larger portion of their overall weight reduction.

Something was said to cause weight gain: eating right before bed. Recent research, however, indicates that pre-sleep protein may enhance body composition in athletes and does not hinder fat burning.

How Much Time Does Cycling Take to Lose Belly Fat?

The process of losing belly fat is time-consuming; it might take multiple weeks to see noticeable improvements. There are several elements that influence this, including your diet, metabolism, length of time spent riding a bicycle, and the frequency with which you ride.

After six weeks, the average individual should begin to lose some belly fat. The outcomes may differ for each individual. In order to reduce belly fat rapidly, the essential thing to remember is that you should cycle regularly while adhering to the previously given instructions.

Asking yourself how long does cycling take to reduce belly fat is a question you should really stop asking. since this procedure doesn’t have a set amount of time required.

The Harmful Effects of Belly Fat on Body

Depiction of a child with belly fat.

Healthline states that, Visceral fat, often known as belly fat, can have a number of detrimental effects on one’s health. Among the negative consequences of belly fat are:

  • The production of inflammatory chemicals and other compounds that might harm the heart and blood vessels is one of the reasons why belly obesity is linked to an increased risk of heart disease.
  • Due to the production of hormones that might impair insulin action and raise blood sugar levels, belly obesity is linked to a higher risk of type 2 diabetes.
  • A higher risk of developing some cancers, such as breast and colon cancer, is linked to visceral fat.
  • People with more belly fat are more likely to have sleep apnea, a disease in which a person’s breathing stops and starts many times while sleeping.
  • The accumulation of extra fat in the liver, which can cause inflammation, scarring, and other issues, is linked to fatty liver disease, which is more likely to occur in those with stomach obesity.
  • Excess belly fat has been linked to poor body image, unhappiness, and low self-esteem, according to studies.

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FAQ on Losing Belly Fat by Cycling

1. How long should I cycle for belly fat?

In order to lose weight, cycling should be done for at least one hour. “Cycling is a cardiovascular exercise; typically, fat burning starts after the first 20 minutes. The fat burning will start after that if you are walking. Thus, ensure that you cycle for a minimum of thirty minutes.

2. Does cycling reduce waist size?

Yes, It will take time, but cycling can help reduce abdominal fat. Regular cycling may improve total fat reduction and support a healthy weight, according to a recent study. Moderate-intensity aerobic workouts, such cycling (indoor or outdoor), effectively decrease belly fat and overall belly circumference.

Conclusion: How to Use Cycling to Reduce Belly Fat/How to Reduce Belly Fat by Cycling

I think you now know how to use cycling to reduce belly fat. As a low-impact cardiovascular workout that burns a lot of calories, we would infer that riding a bicycle is a wonderful method to decrease belly fat.

Setting goals, selecting a comfortable bike, cycling at the ideal intensity, incorporating strength training and a balanced diet into your routine are all crucial for getting the greatest results.

We appreciate your time, and if you have any questions, please leave a remark below.

Please encourage your friends who also want to lose belly fat to read this post on cycling for weight loss!

Continue riding safely!

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