One of the great things about cycling is that it’s also an efficient means of transportation. Therefore, switching to two-wheeled commuting allows you to exercise regularly during the time you spend traveling anyway. Bicycle commuting can have a significant impact on weight loss. According to a 2015 study by the University of East Anglia and the Center for Diet and Activity Research, people who switched from driving or public transport to cycling lost an average of 7 kg / 1 weight per year in 30 minutes each way.
Cycling also helps improve concentration, and creativity, boosting memory, and increasing your productivity when you go to work. Aerobic exercise, including cycling, has been shown to reduce anxiety and stress levels.
How much do you need to cycle daily to lose weight?
The American College of Sports Medicine recommends moderate exercise for 150-250 minutes weekly to lose weight. You can lose weight by cycling for at least 22-36 minutes each day. Long-term cycling also helps you reach your weight loss goals even faster. This is consistent with Harvard Health Publishing calculating the average calories burned from moderate pedaling for 30 minutes.
As a rule, you must burn about 3500 calories to lose a pound. Considering the chart above, cycling 30-40 minutes per day can result in losing at least one lb. a week. Again, ride length is more important than mileage when it comes to pedaling for weight loss. This also means that you should avoid setting goals to reach a certain distance (such as cycling 10 miles a day) and focus on how long you can continue pedaling.
Where to Ride to Lose Weight:
You can ride almost anywhere to lose weight, but there are certainly some places you can drive where you can give a better experience. If you are pedaling to lose weight, try pedaling in an area or route where you can consistently pedal without many breaks. This means that you need to avoid busy areas and many intersections with heavy traffic. You also avoid driving in areas with large hills and challenging sections. These have a significant impact on the distance you can ride.
The lush streets and local bike paths are a great place to cycle to lose weight, as there aren’t many breaks and downhills. It’s also bike-friendly, so you don’t have to worry about traffic or ambiguous pedestrians. Some green roads also have helpful signs that indicate mileage and help you find sidewalks on the map.
Get Enough Sleep:
Sleep is an unknown hero of weight loss. Studies show that people who sleep 6 to 8 hours at night are much more successful in losing weight and tend to be less stressed. Studies show that people who don’t get enough sleep at night tend to be hungry and less full when they eat. A good night’s sleep is essential to help your body repair and build muscle each day to prepare you for the next.
Sounds simple but important. Aim for about 7 hours of quality sleep each night to give you the best chance of losing that weight. Once you will have plenty of rest you can focus on your goals land routinely workout more precisely.
(Stay motivated, record progress, and track progress)
Don’t be discouraged if things don’t change at the same pace. You are training your body to be healthier and more efficient, and in some weeks, you will see a lot of progress; in other weeks, you may be stable- general trends are essential.
If you are tracking your progress using weight or body fat percentage, measure once a week, ideally simultaneously. With root tracker, you can see your fitness improve while regularly biking. It’s likely to be faster along a particular segment, and there’s a sense of accomplishment. Clothes are also a great way to check how you are doing. If you have a favorite piece you want to fit or what you are currently wearing, check it out every two weeks to see how it fits you.
How to Ride a Bicycle Safely?
Cycling outdoors, in particular, carries some risks. Be sure to follow these safety tips to stay safe while riding your bike:
Drive on the right side of the road:
You have to pedal in the same direction as the traffic of the car. Be sure to ride on the right in the United States, Canada, and other countries where cars drive on the right side of the road.
Wear a helmet:
Also, the helmet protects your head (and your brain) in the event of any accident or fall. Make sure it fits perfectly on your head. Ideally, choose a brightly colored helmet that is easy for others to see.
Use hand signals:
Inform drivers and other bikers on the road that you will turn or take other actions.
Single file guide:
Always try to ride your bike by following all rules and regulations to avoid any bad incidences. While cycling with your friends you need to have a space in between.
Take care of your bicycle:
Perform regular maintenance and spot checks to ensure that your chain, wheels, brakes, and other parts are in good condition to keep your bike in top condition.
Give up on electronic devices:
Do not wear headphones or anything else that may impair the hearing of other vehicles around you.
Be aware of road hazards:
Be aware that rough terrain, potholes, stagnant water, and other potential hazards can be dangerous.
The Best Bike for Weight Loss:
If you’re new to cycling, you may be wondering which bike is right for you. In addition, you want to make sure you have a bike that helps you support your weight loss goals. Here are some best Zize Bikes for overweight people:
- The Yonder
- New Leaf XG e-bike
- Life XG E-bike
- Supersized Newsgirl
Road bikes are great for losing weight for a variety of reasons. They are easy to pedal and operate, and there is always a passionate community of cyclists, all dedicated to improving fitness on the bike.
It also has some drawbacks. Because road bikes are built with a focus on speed, the seat angle tends to be very large, which can be very uncomfortable to get used to. In addition, they are so light and thin that some riders may feel unstable and unsure of the bike.