Weight loss is a significant part of cycling, a vivid, adaptable exercise. Additionally, it is an enjoyable activity and one of the best ways to burn calories and improve cardiac health. Cycling raises metabolism by engaging major muscle groups that are critical in managing weight.

Cycling’s advantages go beyond just losing weight, including general fitness and well-being. Due to its low-impact nature, it is ideal for different fitness levels; hence, it is the preferred choice for many who desire long-term solutions to overweight.

Besides being a recreational activity, cycling is an excellent cardio workout that helps one shed weight and lose belly fat. That said, you should cycle at a certain speed to reap the benefits of belly fat loss.

So, to learn more about queries such as ‘Does cycling reduce belly fat?’ and ‘How much cycling reduces belly fat?’, continue reading!

For instance, regular cycling reduces the level of body fat through vigorous aerobic activity that targets several types of fats:

1. Subcutaneous Fat

This refers to the layer of fat found directly beneath the skin. Most individuals seeking weight reduction worry about subcutaneous fat accumulation in areas such as thighs, hips and abdomen. Thus, this type of fat accumulates in these areas frequently. Energy expenditure rises with regular cycling, leading to decreased fat depots that contribute to leanness.

2. Visceral Fat

Found deeper within the abdomen, visceral fat surrounds vital organs like the liver, pancreas, and intestines. Excess visceral fat is linked to health risks such as heart disease, diabetes, and metabolic syndrome. High-intensity cycling, which involves sustained effort and higher calorie burn, is particularly effective in reducing visceral fat, lowering associated health risks and improving overall metabolic health.

3. Intramuscular Fat

Located within the muscles, intramuscular fat is used as an energy reserve. While some intramuscular fat is normal, excess amounts can indicate poor fitness levels and metabolic inefficiency. Cycling enhances muscle activity and increases the utilisation of this fat for energy, leading to improved muscle tone and efficiency and contributing to overall weight loss and fitness.

4. Brown Fat

Cycling is an excellent, low-impact aerobic exercise. It boosts an individual’s metabolism, thereby helping him/her to speed up weight loss and become fitter. Be it indoor cycling for weight loss or outdoors on the streets. There are several benefits of cycling for weight loss, which are listed below:

1. Burns Calories

As per a report by Harvard Health, cycling at a moderate speed of around 12 miles per hour can burn roughly 7 calories every minute for someone weighing about 155 pounds. This sums up to approximately 210 calories in half an hour. Moreover, these figures can show you how much weight loss is possible by cycling.

Helps You Shed Pounds

A study by the American Journal of Sports Medicine found that cycling helps people lose weight faster than walking.

2. Tones Your Body

While cycling consistently, the first noticeable difference is that the rider’s glutes, calves, quads, and hamstrings become firmer as a result of pedalling. Moreover, one’s core muscles get activated while he/she rides a bicycle. As core muscles are present in the abdominal area, this exercise tones one’s belly, making cycling good for weight loss in the stomach.

As the gradual conversion of fat to muscles takes place in the body, there is an increase in an individual’s resting metabolism rate. As a result, he/she can effectively burn calories even when the body is completely at rest.

3. Great Form of Cardio

Cycling also involves lung and heart functions, thereby helping them grow stronger.

Therefore, like other aerobic exercises, cycling can protect an individual from high blood pressure, stroke, heart disease, lung issues, and other serious health conditions.

4. Low Impact Workout

Activities like walking or running can lead to soreness in areas such as the lower back, knees, and hips for obese and older individuals. On the other hand, cycling allows one to reap the advantages of physical activity without excessive strain on one’s body.

5. Outdoor Activity

Cycling allows individuals to step outside their homes and soak up the sunshine. In this manner, they can get their daily dose of vitamin D, which is vital for boosting one’s metabolism.

6. Boosts Mental Well-Being

Cycling regularly can lead to significant improvements in mental health. This activity promotes the release of endorphins and other feel-good hormones that reduce stress and anxiety. Cycling in nature or on a stationary bike offers a mental escape and boosts overall well-being, making the weight loss journey more enjoyable.

7. Improves Cardiovascular Health

Regular cycling strengthens the heart and improves cardiovascular endurance. This enhancement increases the heart’s efficiency in pumping blood and oxygen throughout the body.  By cycling consistently, individuals can improve their heart health and contribute to long-term fitness.

8. Increases Muscle Strength and Endurance

While primarily known for its aerobic benefits, cycling also builds muscle strength and endurance, particularly in the lower body. The repetitive motion of pedalling works on various muscle groups, including the glutes, calves, quads, and hamstrings. This muscle engagement leads to increased muscle mass, which boosts metabolism and facilitates greater fat burning even during rest periods.

9. Enhances Joint Mobility and Flexibility

Cycling is a joint-friendly exercise that enhances mobility and flexibility, particularly in the hip and knee joints. Unlike high-impact activities like running, cycling provides a range of motion that helps to lubricate joints and improve overall flexibility without putting excessive stress on them. This makes it a suitable exercise for individuals with joint concerns or those recovering from injuries.

We will now illustrate four ways to cycle for weight loss with faster results. Here, take a look:

Opt for Endurance Training

Simply stated, endurance training refers to pushing for a bit more, even when it feels like it has been enough. It is essentially a kind of training that helps you sustain a workout for an extended period. Research shows that endurance training helps burn fat, which aids weight loss.

Choose HIIT (High-intensity Interval Training)

HIIT can be an excellent way to lose weight and reduce fat. This type of training features short intervals of intense exercise alternated by spans of low-intensity exercise. In terms of cycling, this would look like the following:

• Cycling as fast as possible against high resistance for half a minute to 1 minute

• Easy cycling with low resistance for 2 to 3 minutes

• Repeating this for the next 20 minutes to half an hour

In addition to helping individuals lose fat and improve their fitness levels, this training can help them burn a higher number of calories in a shorter time.

Raise the Intensity

Pedalling in a leisurely manner is never enough to help with losing weight. However, by raising the intensity of the activity, there is a possibility of significant progress towards losing weight.

Generally, the faster one cycles, the more calories one burns. This is because the body uses a greater amount of energy to cycle at a fast pace. And, the more calories burned, the more weight one sheds.

Cycling steadily and moderately would burn around 300 calories in an hour, but the calorie burn will be greater with increased intensity.

Try Out Cross-training

Cross-training involves alternating between activities to mix up a variety of workouts. This can prove to be a good option for those unwilling to stay stuck in one activity. For instance, one can cycle and head to the gym to lift weights simultaneously.

As for how much cycling helps in weight loss, the ACE, or American Council on Exercise, states that cycling at a moderately intense level for a minimum of 30 minutes is necessary to lose weight. Cycling for a longer period would burn more calories.

Cycling is possible daily, especially if an individual does it for commuting or at a low intensity. That said, when experiencing any issues, it is advised to take a break. In this case, one might rest for at least a day each week.

Moreover, this break is all the more important for those who cycle at high-intensity levels or experience soreness in certain areas of their body.

On average, a person weighing 70 kg can burn approximately 260 to 420 calories per hour while cycling moderately. When cycling vigorously, this calorie expenditure can increase to around 630 to 930 calories per hour.  The number of calories burned during cycling depends on various factors, including the intensity of the activity, the cyclist's weight, and the exercise duration.

Additionally, incorporating intervals of high-intensity cycling can further boost calorie burn. Regular cycling helps enhance metabolism, contributing to more effective calorie consumption and aiding weight loss.

The time of the day for cycling is unrelated to the amount of fat burned. The effect of cycling takes place on the human body at all times of the day, be it in the mornings or evenings. So, for your query, “Can cycling reduce belly fat?” rest assured that fat will get burned up whether you go riding during the morning or evening. 

In addition, if you want to lose weight through cycling, you must have a properly planned schedule. If you wish to go riding in the mornings, consider doing so before breakfast. Studies have shown that cycling on an empty stomach helps burn fat around 20 times quicker and more effectively.

Along with the answer to the query, “Does cycling reduce belly fat?” it is important to know the things which you should avoid during cycling:    

Do Not Ride Hands-free

Riding hands-free is not recommended under any circumstances, even if an individual is an exceptional cyclist. Besides, doing so might lead you to lose control and experience accidents that can be otherwise avoided.

Do Not Keep Objects Hanging From the Cycle

When learning how cycling reduces belly fat, you should note that keeping objects hanging from the cycle might be dangerous as they might get caught in the wheels while riding.

Do Not Wear a Hoodie

While riding, you need to look in several directions to gauge the traffic. Riding a cycle wearing a hoodie would cause hindrance in this process, which might lead to an accident.

Adopting specific techniques is crucial to maximising the benefits of cycling for weight loss and fitness. These techniques enhance performance, increase calorie burn, and promote safe and efficient cycling.

• Maintain Proper Posture: To prevent strain and enhance control, ensure that your back is straight, elbows are slightly bent, and hands are relaxed on the handlebars.
• Utilise Interval Training: Alternate between high-intensity bursts and moderate cycling to boost metabolism and increase calorie expenditure.
• Engage Core Muscles: Actively engage your core during cycling to improve stability and enhance muscle toning in the abdomen and lower back.
• Optimise Pedalling Cadence: Aim for a smooth, consistent pedalling rate, typically between 70 and 90 revolutions per minute, to improve efficiency and reduce fatigue.
• Adjust Saddle Height: Set the saddle height so your knee is slightly bent at the bottom of the pedal stroke, ensuring comfort and effective power transfer.

Incorporating cycling into your workout routine can be a rewarding way to enhance cardiovascular fitness, promote weight loss, and improve overall health. Here are some simple steps to seamlessly integrate cycling into your exercise regimen:

• Set Clear Goals: Determine your objectives, whether weight loss, improved fitness, or simply enjoying the outdoors, to tailor your cycling workouts accordingly.
• Choose the Right Bike: Select a cycle that suits your needs and preferences, whether a road bike for speed, a mountain bike for off-road trails, or a stationary bike for indoor workouts.
• Plan Your Rides: Schedule cycling sessions into your weekly workout plan, considering factors such as duration, intensity, and terrain to ensure a balanced and effective routine.
• Mix Up Your Routes: Explore different routes and terrains to keep your rides exciting and challenging, whether it's scenic trails, urban streets, or hilly landscapes.
• Combine Cycling with Other Activities: Incorporate cycling into cross-training routines by pairing it with swimming, running, or strength training to achieve a well-rounded fitness regimen.
• Track Your Progress: Monitor your cycling performance and progress over time using distance trackers, heart rate monitors, or fitness apps to stay motivated and accountable.

On that note, we have reached the conclusion of the article on ‘Does cycling reduce belly fat?’ Including this question, you now know how much cycling is good for weight loss. Additionally, if you are willing to ride a bicycle for weight loss, keep in mind the things to avoid, as mentioned above, and stay safe!