If you want to lose weight, then riding a bike is certainly a viable—and fun, and effective!—option. But how much do you have to bike to lose weight? There are a lot of factors that go into knowing how much do you have to bike to lose weight, including how much exercise (in this case, bike riding) is required in order to see the scale numbers go down.
The short answer to this conundrum is simply this: a lot. No joke, Sherlock. But while you have to work a lot to burn those calories, here’s the kicker: It will be a lot of fun. And that makes all the difference.
Let’s take a closer look at the most important factors you need to consider when determining how much to ride your bike in order to see weight loss.
One of the most significant factors in determining how much do you have to bike ot lose weight is your diet. As the saying goes, you can’t outrun—or in this case, out-pedal—a poor diet. The more calories you take in, the more calories you need to burn through bike riding in order to see results. However, it’s important not to take in too few calories, either, especially since bike riding takes energy and strength. You need to make sure that your calorie deficit after bike riding doesn’t leave you with too few calories. For instance, if you take in 2000 calories and burn 800 riding a bike, you are left with a total of 1200 calories. But if you get 1200 calories and burn 800 riding a bike, you are left with the seriously low amount of 400 calories.
How Hard/Fast You Cycle
As with any exercise, the amount of calories you burn while riding a bike will depend on two things: the amount of energy you’re exerting and the amount of time you’re exerting it. In layman’s terms, this means: how hard/fast you’re riding your bike and how long each riding session lasts. The intensity and duration of your cycling workout will depend on a few things, such as your current fitness level, how much time you have to spare for your bicycling workout.
As a general rule of thumb, you want to get about 60 minutes of moderate intensity exercise per day. Moderate exercise means exercise which gets your heart rate up and makes it difficult to carry on a normal conversation. What exactly counts as “moderate” for one person may not match “moderate” for another, especially if you are at different fitness levels. However, as a general rule, remember: the harder the workout and the longer the workout, the more calories you are burning.
How to Fit in More Cycling
If you’ll be getting in your cycling out on the roads or trails rather than inside on a stationary bike, then you need to know how to fit in more cycling into your day. The best way to fit in cycling is to take up cycling as part of your daily commute to and from work or school. If this isn’t feasible, then try to incorporate cycling into some other commute—such as riding into town or the grocery store, rather than taking a car or public transportation.
Remember, when you want to know the answer to how much do you have to ride a bike to lose weight: eat a sensible diet, keep track of how hard and long you’re riding, and make sure to fit in cycling every day.