Can you lose belly fat by riding a bike?

Heather Campbell
 min read

Can you lose belly fat by riding a bike? Yes, cycling can help you lose that stubborn belly fat but you need to be patient.

can you lose belly fat by riding a bikeSeveral studies demonstrate that routine biking can help with general fat loss and promote a more healthy weight.

Aerobic workouts of moderate intensity, such as cycling (either indoor or outside), are great to reduce girth.

Besides that, there are other benefits to hopping on your bike so read on.

3 benefits of riding a bike: Can you lose belly fat by riding a bike?

Less belly fat, more good fat

Riding a bike for anything between thirty minutes and an hour is a reliable way to reduce stubborn belly fat and increase high-density lipoprotein levels (good fat levels).

Biking is just like running, hiking, and swimming, a moderately intense aerobic exercise.

For maximum results, you should combine your cycling efforts with a healthy, protein-rich diet plan and work with one of the best bikes for plus-size and tall guys.

This combination has proved to reduce many health risks and aid in shedding pounds.

Fits nicely into any weight loss workout plan

Regular cycling is included in numerous workout strategies. It is a great way to lose weight through calorie-burning.

It affects the basal metabolic rate and increases muscle mass.

The simple act of pedaling itself develops and tones your muscles.

Note: What kind of bike is good for a heavy person? is an important question that you should think carefully about.

Reduces insulin resistance

Numerous research studies have actually found that frequent cycling may substantially reduce insulin resistance.

Regular bike rides induce body cells to soak up glucose in the blood more efficiently (ideal for diabetics).

Biking makes fat reduction in the abdominal area possible, but only with constant and regular effort and a dollop of (calorie-free) patience.

Can you lose belly fat by riding a bike? Best methods to burn fat

During cycling, your abdominal area does not stretch as much as during other high-intensity workouts.

However, it is still a fat-burning aerobic exercise. Here are some tips to help you:

Bike type selection

Your choice of bike for working out isn’t essential, nor whether is it indoor or outside.

Your weight loss depends entirely on you and how you are riding.

Road bikes, mountain bikes, and hybrid bikes are ideal for regular exercise.

Read Which type of bike is best for outside riding to help you lose weight? for more detailed information.

Work out off the bike to reinforce your core

You can include various off-bike exercises that promote further weight loss. Think of yoga, Pilates and Zumba to strengthen your core.

In turn, you’ll give an incredible boost to your endurance and strength levels, making riding a bike even easier and more enjoyable.

It all works hand in hand…

By exercising regularly, your fitness levels will expand, and you will be able to increase the intensity of your workouts and burn more tummy fat!

What’s not to like?

Sleep and rest are essential

Adequate rest is essential for weight loss. Numerous research studies show that if you’re sleep-deprived, you’re more likely to gain weight.

That is why it is so important to rest after a long day of cycling. Never ever compare your results with others.

Don’t be discouraged by your seemingly slow progress.

Motivate yourself, aim for your goals every single day if needed, and you’ll reach your target.

Commute to work by bike

Regularly going to work by bike is great to burn calories when time is an issue.

You might not see immediate results, but nevertheless, you will increase your basal metabolic rate (BMR) and that leads to fat loss.

Focus on your diet and nutrition: Can you lose belly fat by riding a bike?

Any cycling workout program needs the right diet plan.

Avoid foods such as cheese, burgers, fries, sweets, high saturated fat, butter, etcetera.

Try to include more lean proteins (eggs), leafy greens, lean beef, chicken, beans, potatoes, and salmon in your diet plan.

Begin riding a bike at medium intensity

As with all fitness regimes, begin riding at a reasonable level of intensity.

Apply the Pareto rule (the 80-20 rule). You need to ride 80% of the time with moderate effort and 20% with medium to high strength.

Incorporating the 80/20 technique will effectively burn fat and calories.

Gradually, as your fitness and endurance increase, you will burn more calories and more fat.

Can you lose belly fat by riding a bike? Periodic fasting and riding your bike

Cycling in the morning with an empty stomach will burn belly fat efficiently and much faster.

You can consider an 8-hour interval (or longer) between the last meal and your exercise time as a rule of thumb.

It can give outstanding results, but we do not suggest doing it daily since it can be tough to bike while fasting.

You can have a cup of water or coffee (for additional fat-burning effects) before starting out.

Taking along some high-energy food and water is essential for a long ride (we suggest you start off at a leisurely pace).

Your body will burn more fats for fuel if you are fasting and have low glycogen levels. Go steady, however, and stay focused.

You should plan to eat something light after two hours, and you certainly shouldn’t fast after a ride.

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More