Belly fat can be a concern for many people and is associated with a number of pathological risks.
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Researchers Ritchie and Connell linked abdominal obesity to insulin resistance and cardiovascular disease. Men are more prone than women to accumulate fat in this area, according to a 2001 study by professor Ellen Blaak.
Although targeting belly fat through exercise is not thought to be possible, losing fat everywhere will reduce stomach fat stores.
Consuming fewer calories than you expend is the way to do this. By calculating how many calories cycling burns, you can create a negative energy balance by tailoring your eating.
But before trying to lose weight through cycling, bear in mind that a calorie deficit impairs recovery. So, don’t cut your food intake while training hard.
You should always seek expert advice before trying to lose a lot of weight too.
Does riding a bike burn fat?
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Fat is the body’s preferred fuel source when you ride in your lower-intensity training zones, such as zone two in a seven-zone model.
Training in the fat-burning zone improves cycling endurance and aerobic capacity or VO2 max.
Just remember that burning fat by cycling isn’t the same as losing fat from your body, as Asker Jeukendrup, Team Jumbo-Visma’s nutritionist, explains:
“You can have high rates of fat burning and not lose any weight at all, or even gain weight.
“Weight loss is all to do with energy balance. It’s basically energy in and energy out, and if you burn more then you’ve taken in, you will lose weight. There is no way around that.”
Calculating exactly what is energy in and energy out is not easy, but when short of calories, the body uses stored fat for energy and to top up depleted muscle glycogen stores. Over time, this process reduces body fat.
Does cycling reduce belly fat?
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Whether you can target weight loss remains hotly disputed, but it’s arguably irrelevant.
Scientists have examined what happens when participants lose weight while performing resistance and endurance training with a certain muscle group. A 2013 study found localised muscle resistance training led to the whole body becoming leaner, not specifically the area of the body trained.
However, a more recent study concluded fat loss can be localised.
Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performance and co-founder of 80/20 endurance sport coaching, says “anatomically specific weight loss” is possible, but not from the belly.
“People doing sit-ups to lose belly fat was scoffed at but more recent research has shown that there is site specificity,” he says.
“Cyclists tend to have leaner legs than upper body, so anytime you do whole-body aerobic exercise you will lose fat everywhere, but it is more concentrated in the areas where the muscle is active.
For example, if you want to lose fat on your arms, Fitzgerald recommends swimming, which will activate your arm muscles.
He adds that it’s easy to “get stuck in the weeds” of fat loss and forget the basics.
“The average cyclist doesn’t need to worry too much: the basic things of improving diet quality, not eating mindlessly, training smart and progressively are going to do a lot more than doing ice baths to shed brown fat or what have you,” he says.
How can I burn fat by cycling?
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The short answer is by riding slower.
As intensity increases, the proportion of fat to carbohydrate your body resorts to in order to fuel cycling decreases. This is because fat reserves are nearly unlimited even in the leanest athletes. Your body tries to preserve its finite carbohydrate stores for when energy is needed quickly.
The timing of the transition from fat to carbohydrate varies from person to person. A 2005 study into fat oxidation concluded that women are better at oxidising fat than men, meaning they have to switch later to easily extinguished carbohydrates.
This may explain why other studies have found women are less likely to bonk and slow down in endurance events such as marathons.
You can raise your maximal fat oxidation or Fatmax (the hardest effort you can sustain while using fat for fuel) by doing lots of zone 2 riding.
While this can help you to ride 100 miles and complte ultra-distance cycling challenges, as discussed previously, it doesn’t equate to weight loss.
Here are a few pointers on how to use cycling to shed fat and retain muscle.
Tips to lose fat while cycling
Try interval training
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Fitzgerald says short, sharp bouts of intervals – such as 10x 30 seconds at full gas with several minutes’ recovery – repeated up to three or four times a week is the most efficient way to lose fat fast.
It’s best to take this approach for weeks, not months at a time in between your off-season base training and more race-oriented VO2 max intervals.
Be sure to stay aware of traffic if you’re doing flat-out efforts on the road and consider indoor cycling for these sessions.
You expend more calories per minute during interval training sessions and after, owing to excess post-exercise oxygen consumption (EPOC). A 2005 study found EPOC equated to 6 to 15 per cent of an intense workout’s net total energy expenditure.
While you can’t burn as many calories in a high intensity interval training session as during a long ride, a high training load is not optimal for fat loss, according to Fitzgerald.
He believes vigorous workouts suppress appetite better than steady rides. This makes you less likely to overcompensate by refuelling with junk food.
On the other hand, Jeukendrup says you should prioritise total calorie burn for weight loss. In his view, if you’re restricting carbohydrate intake, long, low-intensity riding is the best way to achieve a negative energy balance.
Both methods work and, whichever you choose, you’ll still need to expend more energy than you take in.
Eat right
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It’s difficult to say if exercise or diet is more important for fat loss. But according to Fitzgerald, you have more leverage with your diet because you can improve its quality.
Ideally, your diet complements your exercise. For instance, you eat less carbohydrate and more protein to contribute to a negative energy balance while staying full.
Fitzgerald recommends eschewing processed foods in favour of their more satiating and less calories-dense unprocessed equivalents. For example, swapping white rice for brown rice.
In addition, he advises avoiding mindless eating (continuing eating once full) and low-quality, high-calorie foods such as crisps. This is a fairly easy and quick way to move from an energy surplus to an energy deficit.
Meanwhile, Alan Murchison, author of The Performance Chef books and nutritionist with Specialized Factory Racing, advocates incrementally cutting portion sizes across the board, but not eliminating any particular food.
He underlines that each macronutrient – protein, carbohydrate and fat – is necessary for a balanced diet, so exclusionary diets such as keto are a bad idea.
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Murchison says even the professional athletes he works with eat chocolate and sweets from time to time, but do so in a balanced way.
A manageable deficit of 500 calories a day could see you drop a kilo a week, according to Murchison. A more negative energy balance will make you so hungry you’re likely to then overeat.
Echoing Murchison, Jeukendrup says: “If you go more than that, you have a high risk of just not recovering, becoming overtrained and having all sorts of negative effects.”
How long you can sustain the calorie-reduced diet is more important than the technical details, he adds. Your new eating habits need to last months, not days.
Jeukendrup recommends examining what you’re eating to identify what you can easily cut out. He does this dietary analysis with athletes on an individual basis because some people can’t do without certain foods.
He says sometimes the analysis is unnecessary because the athlete’s source of excess calories is obvious, for example after-dinner snacking.
But Jeukendrup warns that everyday riders need to be more cautious about calorie reduction than professionals. It’s easier to reduce a pro’s 5,000-calorie daily intake with no ill effect, he says. But cutting 500 calories from a 2,500-calorie diet could adversely affect its nutritional quality.
Stay strong
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While losing fat is often a good thing, losing muscle is not. But a careful approach to weight loss can ensure your power-to-weight ratio improves.
To maintain power while getting lighter, Fitzgerald advocates strength training for cyclists who want to lose fat.
A 2017 meta analysis of weight loss studies concluded that doing strengthening exercises in a calorie deficit sheds fat while preserving muscle.
In a 2011 study, participants who lost weight while strength training lost less muscle than a control group who did not strength train. What’s more, aerobic and resistance training prevent fat regain following weight loss, according to a 2009 study.
Fitzgerald maintains strength training will increase muscle mass and drive up your metabolism.
However, Jeukendrup says bulking up in a negative energy balance is very hard to do. In fact, bodybuilders grow muscle in an energy surplus before eating drastically less for a short time to trim fat.
He cites evidence that a calorie deficit impairs your strength gains from lifting weights. Therefore, if you combine losing weight with resistance training, your energy deficit shouldn’t exceed 500 calories, according to Jeukendrup.
He stresses the importance of doing weight training when well-fuelled, for example not when glycogen-depleted after a sweetspot training session.
Indeed, Murchison and Jeukendrup agree you should fuel properly before, after and during all training sessions. Calories should then be cut at different times, such as your evening meal or after a morning workout.
Go slow, be patient
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Jeukendrup says initial weight loss can be rapid. You can lose up to 2kg in the first week of weight loss because your body’s water and glycogen stores diminish. Then you start to lose fat and this happens far slower.
“It depends a little bit, but you’re probably looking at 300-400g per week,” he says.
This underscores the nutritionist’s previous point that you need to be able to maintain your dietary modifications long-term to see substantial fat loss.
There’s also no miracle fat-loss solution. The fat-burning properties of supplements and caffeine are often touted, but they deliver minimal weight-loss benefits, according to Jeukendrup.
Jeukendrup says caffeine only lifts fat burning by a fraction of a gram a minute. Eating a little less or exercising more will help much more, he explains.
“People are always looking for the easy way to achieve the goal. Taking a tablet is easier than getting out on the bike, but I don’t think there are any shortcuts,” he says.
The benefits of coffee for cycling are most noticeable in hour-long time trials, according to Jeukendrup, where the stimulant masks feelings of fatigue.
Sleep well
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One of the many benefits of getting a good night’s sleep for cycling is weight control.
A meta-analysis of short sleep duration and obesity concluded that studies show “a consistent increased risk of obesity amongst short sleepers in children and adults”.
Sleeping more improves body composition, according to a 2011 study. Fat formed a higher percentage of total weight loss in participants who slept 8.5 hours rather than 5.5 hours a night.
Writing in the Canadian Medical Association Journal, Jean-Phillipe Chaput PhD and Angelo Tremblay PhD, noted that sleeping less correlates with higher levels of the “hunger hormone” ghrelin. Because higher ghrelin concentrations promote fat retention and hunger makes calorie restriction harder, the scientists argued that “insufficient sleep could compromise the efficacy of common dietary interventions.”
It was held that eating before bed leads to weight gain. However, more recent studies have found pre-sleep protein does not impair fat burning and may improve body composition in athletes.
Stress less
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Not everyone’s body reacts to stress by increasing levels of cortisol. But people who do are more likely to overeat, particularly sweet foods, according to a 2001 study.
Happily, regular aerobic exercise such as cycling has been shown to be a great way of combating stress, decreasing anxiety, helping to reduce tension and boost your mood. The same is true for spending time outdoors, which most cycling facilitates.
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In conclusion, cycling more and eating better will certainly help lose belly fat. But the benefits of cycling aren’t reserved for lean riders and weight is no barrier to cycling.
FAQs
How long does it take to reduce belly fat with cycling? ›
Even small bike trips deliver fat-burning benefits over time. A 2015 study published in the Journal of Epidemiology & Community Health reported that people who started commuting by bike for as little as 10 minutes each way lost a couple of pounds and improved their BMIs over a span of two years.
How do you get a flat stomach while cycling? ›- Ride at 60 percent to 70 percent of your maximum heart rate when you go for long rides. ...
- Burn extra calories by doing interval training, which is cycling at 80 to 90 percent of your maximal effort for several minutes, followed by 30 to 90 seconds of easy pedaling.
How many miles should I bike a day to lose belly fat? You should ride a bike for 20 – 30 miles three times a week to lose belly fat.
How much should I cycle a day to lose weight? ›In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer. ACE also suggests incorporating two activities into one cross-training session to boost weight loss.
What exercise burns the most belly fat? ›Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
Another study found that weight-bearing exercises, such as walking and running, were associated with lower levels of a type of fat that accumulates in bone marrow, compared with cycling ( 9 ). Walking burns more fat than cycling. This may be because it's considered a weight-bearing activity, while cycling isn't.
Can you tone your stomach by cycling? ›Yes – it's possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. Do this for one minute or so, then continue with regular pedaling. This is an easy way to tone your core while getting a great cardio workout at the same time.
Can cycling change your body shape? ›Cycling can help change body shape by burning calories and resulting in weight loss or by helping build muscle in the lower and upper body. However, for a dramatic change in body shape, cyclists will need to add strength training, especially if they're looking to increase power for speed over shorter distances.
Where do you lose fat when cycling? ›It is a massively effective way to torch calories and melt off belly fat while strengthening your muscles, heart, and lungs. Compared to other forms of cardio equipment, cycling puts minimal stress on your joints and offers an excellent aerobic workout (1).
Does cycling reduce love handles? ›Make cycling your go-to form of cardio for chasing down visceral fat. A study published in the Journal of Physiology showed that cycling for at least 20 miles a week led to a 7% drop in visceral fat and a 7% overall drop in fat around the waistline after eight months.
Will cycling slim my thighs? ›
Both cycling and running can help you tone and slim down your legs. However, it is important to note that you can't spot reduce fat in your legs. In order to slim your legs, you must reduce your overall body fat. Both running and cycling are effective for cardio and burning fat.
What is the best cardio to lose belly fat? ›The best cardio for belly fat loss is Sprinting. Whether on the treadmill or outside, sprints are a great way to burn the most calories in the least amount of time. This cardio for belly fat requires no equipment and can be done just anywhere.
How long does it take to lose 20 pounds by cycling? ›If you cycled for 1 hour per day at a moderate intensity, you'd burn 3,192 calories per week. At that rate, it would take you about 22 weeks to lose 20 pounds.
What is the 75 rule in cycling? ›In order to increase your cycling wattage, it's best to follow the 75 percent rule. This training principle states that throughout the week, 75 percent of your cycle training should be done below 75 percent of your maximum heart rate (MHR).
How long does it take to see results from cycling? ›As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.
How do I get rid of my lower belly pooch? ›- Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
- Replace sugary beverages. ...
- Keep portion sizes in check. ...
- Include physical activity in your daily routine.
- Results timeline.
- Plank.
- Side planks.
- Toe reaches.
- Leg raises.
- Roll ups.
- Bicycle crunches.
- Boat pose.
- Include aerobic exercises in your daily routine. ...
- Reduce refined carbs. ...
- Add fatty fish to your diet. ...
- Start the day with a high protein breakfast. ...
- Drink enough water. ...
- Reduce your salt intake. ...
- Consume soluble fiber.
- Be realistic and play to your strengths. ...
- Aim for a rate of weight loss of up to 1kg per week. ...
- Don't diet. ...
- Fuel for the work required. ...
- High-intensity workouts are best for weight loss. ...
- Moderate volume. ...
- Commute to work by bike. ...
- Get plenty of sleep.
02/6Calorie burn
Running burns slightly more calories per hour than biking, so it may help you lose weight faster. Generally, running burns 566 to 839 calories an hour, while cycling at a vigorous pace burns 498 to 738 calories an hour, according to the estimates by the American College of Sports Medicine.
Is cycling or treadmill better for fat loss? ›
Treadmills burn slightly more calories than stationary bikes, though the difference is negligible. For comparison, HIIT training burns far more calories per minute.
What parts of my body will cycling tone? ›Cycling is great for toning the lower body, particularly the legs. The hamstrings and quadriceps are two of the most targeted muscles during a cycling workout, as they play a huge role in pedalling. The hamstrings are positioned at the back of your thighs (the posterior) and are involved during the upstroke motion.
What body parts does cycling benefit? ›Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.
Does cycling give you a smaller waist? ›Yes, cycling can help lose belly fat, but it will take time. A recent study showed regular cycling may enhance overall fat loss and promote a healthy weight. To reduce overall belly girth, moderate-intensity aerobic exercises, such as cycling (either indoor or outdoor), are effective to lower belly fat.
Does cycling make your legs bigger or thinner? ›The short answer for whether or not cycling is going to make your legs huge is – no. Of course, cycling improves your leg muscles, but as an aerobic exercise, it works your endurance muscle fibers, making them more resistant to fatigue while training, but not causing them to bulk up.
What happens if you cycle everyday for a month? ›Lung capacity will slowly increase and your heart and blood vessels will work better. Your immune system will become stronger: the level of lymphocytes in blood goes up. The body will be also able to regulate levels of sugar and other substances in blood more easily and your body will store less fat.
Does cycling speed up metabolism? ›Cycling helps fight obesity by increasing the body's metabolic rate. With an active metabolism, even the most stubborn body fat begins to burn quickly.
Does cycling reduce muffin top? ›Although targeting belly fat through exercise is not thought to be possible, losing fat everywhere will reduce stomach fat stores. Consuming fewer calories than you expend is the way to do this. By calculating how many calories cycling burns, you can create a negative energy balance by tailoring your eating.
Will cycling make my hips wider? ›The short answer to the question is 'no'. Cycling, alongside a healthy diet, will result in a lean physique for most people.
Do legs get toned from cycling? ›As an endurance sport, cycling can be exceptionally good for cardiovascular fitness, as well as toning muscles, improving physique and boosting body image. And it can help to improve the muscle tone of your legs, glutes and core.
How long should I cycle a day? ›
Cycle for at least 30 to 45 minutes a day to lose weight and get other health benefits. In addition, you should also add strength training exercises at least twice a week. You can meet your daily cycling distance outdoors or use stationary bikes at home or at the gym.
How to lose 20 pounds in 2 months? ›- Count calories. ...
- Drink more water. ...
- Increase your protein intake. ...
- Reduce your refined carb consumption. ...
- Start lifting weights. ...
- Eat more fiber. ...
- Follow a sleep schedule. ...
- Set reasonable goals and stay accountable.
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
- Strength and Resistance Training. ...
- Take Hydrolyzed Collagen. ...
- Stay Hydrated and Eat Certain Nutrients. ...
- Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
- The Bottom Line. ...
- Body Contouring.
Losing weight as a goal
If you want to lose weight by Indoor Cycling, we recommend doing a workout on your Indoor Cycling bike three times a week. Start slowly, build up your fitness, and don't overdo it, then it will remain fun. It is also important that you eat healthy. That means varied; limit your sugars and fats.
There's even better news: If cycling is your jam, it's a pretty great way to help you lose weight, if that's your goal. Not only does cycling burn calories and build muscle, but also, the more you enjoy an activity, the more likely you are to stick with it.
How much weight can I lose cycling 1 hour a day? ›Cycling one hour a day for weight loss is an excellent way to boost weight loss. A 180-pound individual cycling for an hour at a moderate intensity burns about 650 calories. If you ride six days a week for a year, you will burn about 202,800 calories, which translates to about 58 pounds of body fat!
What is a good amount to cycle a week? ›So, since cycling is typically a mixed-intensity activity, 3-5 hours a week is a good starting point for recreational cyclists looking to achieve the basic cardiovascular and metabolic benefits of aerobic exercise.
What is the best distance to cycle? ›Well, despite the seemingly open-ended nature of this question, I've conducted extensive research, and I'm pleased to report that it does, in fact, have a quantifiable answer. The ideal length for a bike ride is 20 miles.
What are junk miles cycling? ›What are junk miles? Junk miles can be defined as cycling that has little or no training benefit and only serve to build fatigue.
How long after you start cycling do you lose weight? ›
Cycling for weight loss: Know the do's and don'ts you need to follow. According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in which one usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time.
How many days should you cycle to lose weight? ›It takes approximately 45 minutes of moderately intense cycling for most adults to reach their calorie expenditure needs through cycling. Do this five times a week, and you'll burn 2,500 calories! Cycling can be an affordable and efficient way to get in some exercise and lose weight.
What happens if you do cycling daily? ›1. Cycling may help you lose weight. Cycling habitually, especially at a high intensity, can help lower your body fat levels, which promotes healthy weight management (1).
How soon do you see results from cycling? ›As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.
Does biking burn belly fat? ›It is a massively effective way to torch calories and melt off belly fat while strengthening your muscles, heart, and lungs. Compared to other forms of cardio equipment, cycling puts minimal stress on your joints and offers an excellent aerobic workout (1).
How much fat does cycling 30 minutes burn? ›According to Harvard University, biking at a moderate speed of 12 to 13.9 miles per hour will cause a 155-pound person to burn 298 calories in 30 minutes. At a faster rate of 14 to 15.9 miles per hour, a person of the same weight will burn 372 calories.
How long does it take to see the effects of cycling? ›After one month of regular cycling
After a couple of weeks, your strength and fitness will start to significantly improve. Now you can cycle in higher intensity and without any greater sore.
Cycling can help change body shape by burning calories and resulting in weight loss or by helping build muscle in the lower and upper body. However, for a dramatic change in body shape, cyclists will need to add strength training, especially if they're looking to increase power for speed over shorter distances.
How your body changes when you start cycling? ›Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved.
What happens if you cycle everyday? ›Regular or daily cycling has been found to prevent weight gain, fight depression, and help stave off a host of health problems, including heart disease, cancer, and diabetes.
How do you get a flat stomach ASAP? ›
- Cut calories, but not too much. ...
- Eat more fiber, especially soluble fiber. ...
- Increase your intake of probiotics. ...
- Add more cardio to your routine. ...
- Try protein shakes. ...
- Eat foods rich in monounsaturated fatty acids. ...
- 10 Effective Tips to Lose Belly Fat.
Cycling one hour a day for weight loss is an excellent way to boost weight loss. A 180-pound individual cycling for an hour at a moderate intensity burns about 650 calories. If you ride six days a week for a year, you will burn about 202,800 calories, which translates to about 58 pounds of body fat!
Which is better running or cycling? ›Running burns slightly more calories per hour than biking, so it may help you lose weight faster. Generally, running burns 566 to 839 calories an hour, while cycling at a vigorous pace burns 498 to 738 calories an hour, according to the estimates by the American College of Sports Medicine.
What happens if I bike everyday for 30 minutes? ›Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides.
What should I do right after cycling? ›- Take time to cool down.
- Elevate your legs.
- Hydrate with cycling recovery drinks.
- Fuel up on carbs and protein.
- Try a bit of self-massage.
- Include some mobility work.
- Try compression clothing.
- Try active recovery.
Cycling is an exceptionally good activity to lift and strengthen the glutes, which are responsible for the initiation of the downward phase of the cycling pedal stroke and are therefore worked whenever you're pedalling.
How many times a week should I cycle to lose weight? ›Losing weight as a goal
If you want to lose weight by Indoor Cycling, we recommend doing a workout on your Indoor Cycling bike three times a week. Start slowly, build up your fitness, and don't overdo it, then it will remain fun. It is also important that you eat healthy. That means varied; limit your sugars and fats.