How to Lose Weight Cycling

The bottom line is, if you want to lose weight, you must burn more calories than you consume. For each pound you want to lose, you must burn about 3,500 calories. Cycling uses between 36 and 130 calories every 10 minutes, depending on how fast you move and how much you weigh, so it is an excellent type of exercise if you want to lose weight.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Bicycle (regular and/or stationary)
• Helmet (if cycling outdoors)

1. Exercise every day. Ride your bicycle for at least 20 minutes every day for the best results. As you gradually get into shape, you will be able to ride faster, increasing the number of calories you burn.
2. Mix up your riding with uphill and downhill course work. This will work different parts of your body as you ride.
3. Fit cycling into your daily routine. Using your bicycle for transportation will burn calories even when that is not your major concern. A 15-minute bike ride to work will still burn at least 54 calories.
4. Ignore the weather. Whether you cycle outside or in a gym, the results are the same. Ride fast, breathe hard and lose the weight.
5. Eat a healthy diet. Cutting down on sweets and fats while you exercise regularly will help you lose more weight. Add fresh fruit and vegetables, chicken and fish and plenty of whole grains to your regular diet to lose the weight even more efficiently.

Tips & Warnings

• Always wear your helmet when cycling outside. This will prevent serious injury if you are involved in an accident.
• Like most forms of aerobic exercise, cycling will speed up your metabolism. This will help you to burn calories faster, even when you're not sweating on your bike.