How To Lose Weight Cycling (Easy Guide)

Cycling is one of the best ways to get fit, but it can also be a great way to lose weight. If you’re looking for a new hobby that’ll help you shed some pounds and tone up, cycling could be just what you need. 

Here are 10 tips on how to do it right:

How To Lose Weight By Cycling


How to Lose Weight Cycling
Cycling is a low-impact activity that can be a good option for those looking to lose weight.
Incorporating cycling into your workout routine can help you burn calories and build endurance.
To lose weight effectively with cycling, it’s important to set realistic goals and gradually increase intensity and duration.
Varying your terrain and incorporating high-intensity interval training (HIIT) can help you see maximum weight loss results.
A well-rounded weight loss plan should include a healthy diet and other exercises along with cycling.

Choose A Bike That’s Right For You

Choose a bike that fits your body. If you’re tall and thin, you’ll want to get a bike with a longer seat tube so that it can accommodate the length of your legs.

Choose a bike that is the right size for you. Bikes are sized in centimeters (cm), so if you’re not sure which size will work best for your height, check this chart . It also details how to determine if a bike will be too large or small for you based on its reach measurement (the distance from where the saddle meets the handlebars).

Choose a bike that is the right weight for you. If it’s too heavy, then it’ll be difficult to maintain speed when riding uphill; if it’s too light, then it may feel unstable when going downhill at speed or negotiating corners at high speeds.

Choose an appropriate type of cycling activity: road racing versus mountain biking versus triathlon training versus commuting to work every day versus all-season commuting/training.

  • Purchase comfortable shoes and socks.
  • Test ride all bikes before purchase so they feel natural while riding them!

Are you new to cycling for weight loss? Our easy guide can help you get started with tips to find the right bike and gear that will make your cycling experience more enjoyable.

Get Your Gears Right

When you’re riding your bike, the gear ratio determines how fast you can go. This is usually calculated by numbers of teeth on the front chain ring and rear cassette. 

If a larger number means a smaller gear, then this would be called a “compact” set-up; for instance, if there are 26 teeth on your front chainring and 11 on your rear cassette. 

Alternatively, if it’s the other way around (a smaller number means a bigger gear), you’re looking at an “extended” set-up; as in, 11 teeth on your front chainring and 26 for your rear cassette.

The most common combinations are:

  • Compact 3×9 drivetrain (48/36/26 – 10 speed)
  • Extented 2×10 drivetrain (50/34 – 9 speed)

Go Cycling With Mates

There is no better way to stay motivated than by training with friends. You won’t want to let them down, and they will be more likely to pull you through when you feel like giving up. 

It’s also a great opportunity for friendship, with shared experiences making the group stronger.

If you want to get faster at cycling, try doing interval training, which involves alternating high-intensity efforts with periods of rest. This will help you build endurance and increase your speed over time.

Ride The Hills

One of the most important things you can do to prepare for a cycling event is hill training. Hill training builds strength and endurance, which are important for long-distance cycling. 

You’ll also train your body to adapt to high-intensity efforts, allowing you to get more out of each pedal stroke so that you can go faster when it counts.

Hill rides allow you to hit high speeds while pedaling efficiently, which makes them ideal for training cyclists who want to improve their overall endurance level or increase their speed on flat terrain. 

If your goal is simply weight loss and building up some muscle tone, though and not necessarily competing in races then hill training may not be necessary right away. 

That said, learning how to ride uphill will definitely make your ride much more enjoyable because climbing hills tends to feel easier than coasting down them!

Get Suited And Booted

There are some important things to consider when cycling, such as what to wear. Wearing the right clothes is essential if you want to lose weight cycling and stay safe while you do it.

Wear a helmet: It might seem like an obvious piece of advice but if you’re going out at night or in winter, wearing a bright-coloured helmet will help drivers see you. You can buy them on Amazon for as little as £10 so there’s no excuse not to invest in one!

Wear gloves: Cycling gloves will protect your hands from cold weather conditions and also stop any blisters forming on your palms which could cause pain when riding over longer distances. These can be bought cheaply too so definitely worth considering investing in these if it’s still cold outside!

Activating your glutes while cycling can help you improve your power and prevent injury. One way to do this is by engaging your glutes during the upstroke phase of pedaling. You can also incorporate glute-strengthening exercises into your off-bike routine.

Invest In Some Decent Shorts Or Tights

If you’re going to be on a bike for more than an hour, it’s worth investing in some decent shorts or tights. 

Look for a pair that fit snugly and don’t pinch anywhere it should feel like they’re hugging every part of you. 

Avoid synthetic fabrics (they retain heat) and extra features like pockets and excessive fabric that could get caught in the chain.

Pro tip: When trying on cycling shorts, sit down! The most important thing is how they feel when you’re actually pedaling the bike.

Buy the right size usually one size larger than what would normally fit in regular pants will work well for cyclists. If it’s still too tight, try another brand with wider legs or a different cut altogether (e.g., shorts vs tights).

You can find good deals online at REI or Amazon or at local shops that sell athletic gear like The Bicycle Shop Co-Op here in Austin; prices range from around $40-$100 depending on style, material quality & durability concerns at this level of investment it’s probably not worth skimping too much though! 

Replace them every six months if used regularly–if your first set lasts longer than expected then consider buying another one before replacing those old ones so there are two pairs ready at all times – easier said than done but worth considering nonetheless 🙂

Keep Your Tyres Pumped Up

Tyre pressure is one of the most important aspects of cycling to get right. The optimum tyre pressure for you will depend on a range of factors, including load and terrain (how hard you are pedalling), weather conditions, and rider weight. 

If you don’t keep your tyre pressure in check then it can cause problems such as punctures and slow rolling resistance which will make riding harder work than it needs to be.

Keeping tyres at their correct levels also helps prevent rim damage that can cause expensive repairs or replacement parts being needed. 

Check them before every ride by using a gauge that measures the air pressure inside each tyre; this should be done on both front and back wheels before each journey as they may vary slightly depending on road conditions etc.. 

Make sure not too over inflate them as this can cause discomfort when riding along bumpy surfaces such as cobbles/pavements where there isn’t much space between each section so extra cushioning helps absorb some shocks!

Some people prefer pumps for checking pressures but we recommend getting an electronic gauge instead since these tend to provide more consistent readings from one day-to-day ensuring that everything stays within its optimal range without having too much room left over which could lead into problems later down them line if not monitored properly.”

Want to lose belly fat with indoor cycling? Be sure to vary the intensity of your workouts, incorporate some high-intensity interval training (HIIT), and watch your diet to help with weight loss.

Fuel Your Riding With Adequate Nutrition

When you’re exercising, your body needs energy to keep going. You can get that energy from food and drinks. It’s important to fuel yourself before, during and after exercise so that you don’t feel tired or sick.

Make Your Own Energy Bars

In order to make your own energy bars, you need to have a recipe that is right for you. It’s important not to use too much sugar or fat, but it’s also important not to use too little protein. 

If you add too many nuts or seeds into your energy bar recipe, they will make the energy bars taste bad and not give them the proper amount of calories needed for cycling.

If you experience leg pain after cycling, try some stretches and foam rolling to help alleviate soreness. You can also adjust the position of your bike and make sure you’re using the right gear and pedaling techniques to prevent future pain.

Use A Cycle Computer To Monitor Your Speed, Distance And Calorie Burn

It is important to monitor your speed, distance and calorie burn when cycling. A cycle computer will tell you how fast you are going, as well as how far and how long you have been riding. 

These devices often come with heart rate monitors as well, so they can be used to keep track of your heart rate while exercising.

When using a cycle computer, it is best to set up each function separately before starting out on the bike ride. 

Follow the directions in the user manual for setting up the device to display information such as speed or cadence (the number of revolutions per minute) onscreen. Once this has been done correctly, simply put on some music and begin pedaling!

Take A Snack And Drink On Long Rides

  • When you’re cycling for long periods of time, it’s important to have snacks and drinks with you.
  • For any workout longer than an hour, it’s crucial to hydrate properly—you should be drinking 500-700mL (roughly 16-24oz) every 30 minutes.
  • You’ll need to take more food than usual if you’re riding for several hours at a time. You can also prepare your own meals or bring pre-packaged foods like energy bars or sandwiches with you on the bike.

Plan Your Route – And Vary It

You have to plan your route. All the best cyclists do. Here’s why:

Know the terrain – Is it flat, hilly or mountainous? You’ll want to avoid anything too steep if you’re just starting out.

Know the traffic – Will there be a lot of cars and trucks on your route? If so, try another one that’s less busy or find an off-road path instead!

Know when it will be sunny/rainy/snowy/icy weather – It’s good to plan your rides around times when conditions will be more favorable for cycling (and less favorable for being struck by lightning).

Know how far you want to go/how long it will take – This doesn’t mean every time but especially when trying something new like cycling can give you an idea of whether or not this is going to be enjoyable for yourself before committing too much time towards training for something that may end up being repetitively boring due entirely on bad planning at first glance (which would suck). 

Also consider how long ago since last exercising regularly so as not overexert yourself too soon after returning from break especially if working with heavier weights than usual during these sessions!

Tips for Planning Your Cycling Routes

To ensure a safe and enjoyable ride
Determine the terrain of the route in advance, especially if you are new to cycling.
Avoid overly steep routes if you are still building endurance, but don’t be afraid to challenge yourself with some hills as you progress.
Consider road conditions and traffic when planning your route, and avoid areas with high congestion or poorly maintained roads.
Be sure to vary your route to keep things interesting, and to challenge your body in new ways.
Make sure to let someone know your route and expected time of return in case of emergency or unexpected issues.

Don’t Overdo It – Build Up Slowly

One of the biggest mistakes that people make when they start cycling is doing too much too soon. When you are first starting to lose weight cycling, it is important to build up slowly.

Don’t overdo it in the first few weeks of riding. You will be tempted to go fast and far, but if you do this then you will only burn out quickly and give up on your new fitness regime.

Start out slow and build up gradually. Your body needs time to adjust so take regular breaks every few days during your first week or two of cycling so that your body can adapt slowly and safely as well as adjusting any equipment that may need adjusting such as saddle height or handlebar height etc…

Don’t ride too far, too fast or too often at first until your body has got used to being on a bike again after years without riding one (or even more). 

This could cause injuries which would put an end to all progress made so far before it has really started! It also means missing out on valuable opportunities for improved cardiovascular health benefits from more intense exercise sessions later down the line once these initial stages have been completed 

Successfully without any setbacks occurring along the way due simply not being physically ready yet either mentally prepared psychologically prepared emotionally prepared spiritually prepared

Wear A Helmet – It Could Save Your Life

Now, it’s time to get a helmet. Don’t worry; you don’t have to go out and buy the most expensive one on the market. Unlike cars, where you’re likely to get ticketed if you’re not wearing your seatbelt, there aren’t any laws requiring cyclists to wear helmets. 

But this doesn’t mean that they’re not valuable or even recommended by experts. In fact, using a bike helmet can help reduce head injuries by 85%, according to studies done by the University of New Hampshire’s Bike Helmet Safety Institute and researchers from Washington State University (Salmon).

First off: what kind of helmet should you wear? There are several kinds out there some designed specifically for road biking while others are meant more for mountain biking but they all serve basically one purpose: protect your head when something goes wrong while cycling (or just taking a spill). 

It’s important that whatever type of helmet suits your needs also fits properly so that it will do its job when needed most!

Why You Should Wear a Helmet When Cycling

To reduce the risk of head injuries in the event of an accident
Even low-speed accidents can lead to serious head trauma if you aren’t wearing a helmet.
It can be the difference between life and death if you are involved in a serious accident.
Helmets are affordable and widely available, and come in various types to match your cycling preferences.
It is especially important to wear a helmet when cycling in urban areas, where you may be more likely to encounter traffic and risks.
While not required by law, wearing a helmet is a smart choice that can save your life.


So, how do you lose weight cycling? The answer is simple: keep moving. If you are stuck indoors all day, it can be hard to stay fit and healthy. 

However, if you ride your bike to work every day or even just on the weekends with friends, it will help increase not only your heart rate but also your overall health!

It’s important that when choosing a bike for weight loss purposes that it is comfortable enough to ride long distances without any pain in places like your back or butt cheeks (because let’s face it – no one wants saddle sores!). 

Also look into models with suspension systems since those will absorb some of the bumps in the road so riders don’t have as much jarring shock transferred into their body during rides.

Further Reading

Biking to Lose Weight: Everything You Need to Know: Healthline’s comprehensive guide to cycling for weight loss, including tips on getting started, setting goals, and incorporating cycling into your workout routine.

Cycling is the Best Way to Lose Weight: This article from Bicycling discusses why cycling is an optimal exercise for weight loss, including burning calories and building muscle.

How to Lose Weight Cycling: Cycling Weekly provides expert advice on how to use cycling as a means of losing weight effectively and safely.


How long should I cycle to lose weight?

The amount of time you should cycle to effectively lose weight depends on your fitness level, goals and schedule. A good rule of thumb is to aim for at least 30 minutes of cycling per day, gradually increasing intensity and duration as you build endurance.

What type of bike is best for weight loss?

The best bike for weight loss is ultimately the one that you enjoy riding and feel most comfortable with. However, road bikes and hybrid bikes tend to be the most popular choices among those using cycling as a means of weight loss.

Can cycling help me lose belly fat?

Yes, cycling can help you lose belly fat as a part of a holistic overall weight loss plan. However, in order to target belly fat specifically, it’s important to incorporate a healthy diet and other exercises that will help with spot reduction.

How can I prevent knee pain while cycling for weight loss?

To prevent knee pain while cycling, make sure your bike is properly adjusted to fit your body, and use appropriate cycling shoes and cleats to ensure proper positioning of your feet. It’s also important to vary your terrain and avoid overexertion while training.

How often should I cycle to lose weight?

Cycling schedules will vary based on your goals and fitness level, but cycling 2-3 times a week is a good starting point. Remember, consistency is key when it comes to weight loss, so aim for regular cycling sessions as part of a sustainable routine.