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5 min read<\/p>\n5 min read<\/p>\n
Let’s face it: Weight loss is complicated. I\u2019ve seen people go through the highs and lows of weight loss journeys during my decade in the fitness industry. So many factors play into body composition: exercise<\/a>, nutrition<\/a>, sleep<\/a>, and stress, to name a few. One piece of advice I always give\u2014health isn\u2019t just about the number on the scale. It\u2019s a much bigger picture.<\/p>\n There is plenty of evidence that shows regular exercise improves physical health, mental health<\/a>, and can support a longer life<\/a>. Cycling isn\u2019t just good for weight loss. It has a laundry list of benefits, starting with simply being fun getting out on a bike (studies show you get bonus points for riding outside<\/a>).<\/p>\n Here we break this complicated topic down to the basics\u2014why cycling is good for weight loss and why you can\u2019t outride a bad diet.<\/p>\n \ud83d\udeb4\ud83c\udffb\u200d\u2640\ufe0f Ready to unlock a stronger, healthier you? Our Cycling for Weight Loss program<\/strong><\/a> will help you find confidence and consistency in your training.<\/p>\n Why Cycling Is Good for Weight Loss<\/p>\n According to a research paper<\/a> published in 2018 in Medical Clinics of North America, weight-loss maintenance is about making sustainable (meaning small and approachable) changes to diet quality and physical activity<\/a>. Translation: No matter your genetics, if you consistently eat well<\/a> and stay active, it is likely your body will find a healthy weight<\/a> set point.<\/p>\n To help with that activity part of the equation, biking can be a boon for getting you to meet physical activity guidelines<\/a>\u2014and then some.<\/p>\n Here, all the reasons cycling is such a great sport for supporting weight-loss efforts.<\/p>\n 1. Cycling Is Easy on Your Joints<\/p>\n Because cycling is low-impact, experts often recommend it as the exercise of choice for people with arthritis<\/a> and other joint ailments. To ride ache-free, though, it\u2019s a good idea to get a bike fit<\/a>, so your knees<\/a>, hips, and shoulders feel good as you pedal.<\/p>\n The low-impact aspect of cycling is one reason Jimmy Weber of Enid, Oklahoma, got on a bike. Now 150 pounds lighter than his max weight of 410 pounds, Weber initially shed weight through bariatric surgery and a lot of walking. However, his usual seven miles a day got boring, which meant he was less inclined to go as far as he wanted to meet his exercise goals. Meanwhile, running was out of the question because of health concerns.<\/p>\n The bike, however, was another story entirely. He bought his first bike in 2011 and has clocked more than 20,000 miles in the years that followed, including numerous club and charity rides<\/a> along the way.<\/p>\n 2. You Can Ride Year-Round to Maintain Fitness<\/p>\n Most outdoor activities are pretty dreadful when you bring them inside (we\u2019re looking at you, treadmill), but indoor cycling apps like Zwift<\/a> and TrainingPeaks<\/a>, as well as virtual studio cycling classes, such as Peloton<\/a>, make stationary cycling fun and entertaining.<\/p>\n You\u2019ll be less likely to fall out of routine when the weather turns bad when you create a stellar indoor bike setup<\/a>.<\/p>\n 3. Cycling Can Be Your Transportation<\/p>\n No time to exercise? Then use a bike to commute<\/a> or run errands. This way, you won\u2019t have to reserve a chunk of your day to \u201cwork out.\u201d<\/p>\n By riding your bike to the store, bike commuting to work<\/a>, and riding instead of driving for other errands, you can squeeze in hours of activity every week doing the things you\u2019d normally do anyway\u2014and achieve a healthy weight while you\u2019re at it.<\/p>\n 4. You Can Choose a Variety of Cycling Workouts<\/p>\n Whether you love long, steady-state rides<\/a> or pushing through all-out intervals<\/a>, you can do both easily and happily on a bike. Plus, you can switch up your intensities between different heart-rate and power zones<\/a>, testing your body in ways that can lead to improved body composition.<\/p>\n In fact, a systematic review and meta-analysis<\/a> published in the journal Circulation: Cardiovascular Quality and Outcomes in 2022 found that hybrid-style training, in which you mix up endurance<\/a> and interval training<\/a> was the second most effective way to improve cardiometabolic factors, including body composition. Combining aerobic activity<\/a> and resistance training ranked first.<\/p>\n 5. Zone 2 Cycling Means You Can Go All Day<\/p>\n You could ride all day if you wanted to\u2014though only if you build up<\/a> to it first. But they don\u2019t call zone 2<\/a> riding your \u201call day\u201d pace for nothing. Because of riding\u2019s low-impact nature and the fact that you can keep your heart rate relatively low while you ride, you can get in more time moving, without overdoing it.<\/p>\n Pay Attention to Your Eating Habits<\/p>\n If you want to lose weight, healthy eating does play a part in it.<\/p>\n Research<\/a> suggests that there\u2019s no single best strategy when it comes to diet for weight loss. Whether you\u2019re counting macros<\/a> or simply making healthy choices throughout the day\u2014you have to find an eating plan that works for you.<\/p>\n One thing to keep in mind: According to a 2022 study<\/a> published in Obesity: The Journal of The Obesity Society, those who changed their weight and stuck with it did so by changing their attitude. The number-one reason they thought they were successful? Perseverance. They just kept trying until they found what worked for them.<\/p>\n Focusing on diet for weight loss doesn\u2019t mean cutting out food groups or counting calories\u2014you need food to fuel your cycling<\/a>, after all. \u201cRiders trying to lose weight will often not eat before or after a ride because they want to burn fat and lose weight,\u201d Leslie Bonci, RD, sports nutritionist at Pittsburgh-based Active Eating Advice<\/a> and coauthor of Bike Your Butt Off<\/a>, tells Bicycling. \u201cProblem is, that nearly always leads to overeating at some point later in the day.\u201d<\/p>\n Instead, time your meals to fuel your rides. For example, if you\u2019re riding midday, try to split your lunch in half. Have half your sandwich half an hour before you go out and eat the rest when you\u2019re done. You can do the same with breakfast.<\/p>\n If you\u2019re riding longer and\/or harder, take food with you, so you can eat about 200 calories an hour while you ride. Have a small recovery snack<\/a> like a glass of chocolate milk and a few almonds<\/a> when you\u2019re done to refuel and replenish, then eat as usual for the rest of the day.<\/p>\n \u201cEat three meals that are satisfying enough that you can go four to five hours until you eat again,\u201d Bonci adds. \u201cPortion your plate so you have half your calories from vegetables<\/a> and fruits, a quarter from complex carbs<\/a>, and a quarter from lean protein<\/a>. Top with healthy fat<\/a> like nuts, avocado, or olive oil.\u201d<\/p>\n The Bottom Line on Cycling for Weight Loss<\/p>\n Again, people who are most successful at long-term weight loss have the patience to figure out what works for them. Managing weight can be a lifetime journey. No quick-fix diet has been shown to successfully keep weight off for the long term, but adaptations to the Mediterranean way of eating and the DASH diet, as well as others, have all been shown to support a healthy weight.<\/p>\n What\u2019s most important: If you like riding, stick with it no matter what the scale says. Rather than focusing on weight loss, set a few cycling goals<\/a> that don\u2019t have to do with metrics. And enjoy cycling for all the other benefits<\/a> it offers, too.<\/p>\n Get Exclusive Training Programs and Digital Issues Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.<\/p>\n Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.<\/p>\n","protected":false},"excerpt":{"rendered":"5 min read Let’s face it: Weight loss is complicated. 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