Cycling to Lose Weight: Does It Work?

There are many health issues associated with being overweight. Everyone should try to check their weight and adopt a healthy lifestyle.

For people who are already overweight, getting back to a healthy weight can be a struggle. The methods you try may be painful and in, some cases, unsuccessful. Besides, losing weight too fast is not wise. You need a strategy that is slow and effective. One that you can keep up to maintain your target weight once you get to it.

This is where cycling comes in. Not only will you lose weight, but you will also enjoy other amazing health benefits.

Does Cycling for Weight Loss Work?

cycling-on-beach-with-leisure-and-relaxationYou would be surprised to know how effective cycling is when it comes to weight loss. For a weight-loss activity to be efficient, it has to make you burn a good number of calories in a short time. Cycling has a good reputation when it comes to burning calories. In only one hour of moderate bike riding, you lose about 500 calories.

Cycling for weight loss is not just a theory. It is a tried method that has worked for real people. When you look at most stories, you will notice that the progress is slow. However, the results are long-lasting. It is easy to continue cycling at the same rate even after losing weight. This helps you maintain a healthy weight and get the recommended amount of physical activity every week.

So, how do you do it?

the-boy-in-the-pink-jersey-cyclingYour body requires a certain number of calories every day for it to carry out its normal functions. The number varies among individuals. For men, it ranges from 1,500 to 2,000 while for women it is somewhere between 1,200 and 1,500. A quick Google search will bring up a calculator that you can use to get an accurate number.

From there, work on creating a deficit. If your body requires 1,500, cycle to burn 500. This creates a 500-calorie deficit. When your body has a caloric deficit, it will burn stored fat to compensate. The more fat you burn up the more weight you will lose.

The bottom line is that you can cycle your way to fitness. In addition to cycling regularly, make sure you eat well and get enough sleep every night.

Other Benefits of Cycling

Aging Well

smiling-young-woman-riding-mountain-bikeNumerous studies show that you may age successfully if you ride your bike more often. You are said to have aged successfully if you don’t get the diseases that come with old age.
As a physical activity, cycling ensures that you always have a high level of T cells. These are key immune cells that are developed in the thymus. When you get to your twenties, the organ begins to shrink, reducing the level of T cells in your body. From there, the immune cells continue to depreciate.

Having a weak immune system makes your body vulnerable to all kinds of illnesses.
It was found out that people who cycle often are less likely to develop heart disease, respiratory problems, disability and other conditions as they grow older.

Mental Health

computer-usage-young-girlsFind happiness right where you are by cycling.

Riding your bike reduces anxiety, depression and stress levels.

A lot of things happen in your body when you cycle—although it may not feel like it. For instance, some feel-good hormones such as endorphins are produced. They make you feel happier and brighten your mood. That is not all; these hormones also act as painkillers and relax your mind.

At the same time, stress hormones such as cortisol are secreted. This leads to lower stress levels. Being stressed affects every part of your life including your sleeping habit. So, exercising regularly will translate to better sleep.

Some studies have shown the effect of cycling on anxiety and depression. Riding your bike as a physical activity has the same effect as anti-depressants. It reduces anxiety sensitivity too. For people without these conditions, cycling will reduce the risk of developing them.

While still on mental health, physical activity boosts your confidence and self-esteem.


Andrew DiggingSomething unbelievable happens when you ride your bike. Do you see how your muscles get bigger when you work out? The same thing happens to your hippocampus (a part of the brain used for learning and memory) if you cycle regularly. Isn’t that awesome? Your head will not get bigger—in case you are wondering.

Having a bigger hippocampus is good for a few reasons. More oxygen and nutrients will be transported to that section. Consequently, more brain cells are created leading to a better learning capacity and memory.


reusable-sports-water-bottle-drinking-waterTo stay fit, you are required to exercise for at least 30 minutes every day if you are an adult. This physical exercise does not have to be vigorous and painful. Cycling works just fine.
It is a gentle exercise, ideal for people of all ages and sizes. Even those with special conditions such as arthritis can participate.

The best thing about cycling is that all muscles are engaged. With the right pedal stroke, even your toes are not left behind.

An hour of cycling every day makes your body stronger. It reduces the risk of getting diabetes and other illnesses that are brought about by inactivity.

Cycling is an outstanding activity. It is more than just a social sport. For many, riding their bike led them back to health. Although it is a simple activity, you burn more calories cycling than you do when running. With a good schedule and a healthy diet, you will attain your weight goals in a few months. Other than weight loss, there are many benefits that come with this fun exercise. You will age well and be at a better place mentally. If you are still learning, you might appreciate having a bigger hippocampus.

You may not always get time to go to the gym, but you can definitely spare time to ride your bike several times a week.

About Author:

David De Haan is the founder of . David works in IT, is a family man and likes to get out on his bike as often as possible.