Get fit while having fun! Discover the benefits of cycling for weight loss

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Whether riding alone, with friends, or with family, you'll find the benefits of cycling for weight loss some of the most rewarding. Riding a bike is a fun way to do something active and burn calories. No need for a gym membership, and you can adapt it to your schedule. Check out what it takes (not much) to start incorporating cycling into your fitness routine.

Reaping the benefits of cycling for weight loss starts with the right bike

A marvel of technology featuring a style for every person and purpose, the modern bicycle offers choices galore: sleek racing bikes, comfy cruisers with handy baskets, sturdy mountain bikes, commuter bikes, tandem bikes, and reclining foot-pedal or hand-pedal bikes. They all have one key thing in common: they’re powered by calories. Riding a bike burns a ton of calories. Whether biking for pleasure or transportation, you will find it great aerobic exercise and an affordable way to get in shape.

Find a bike that meets your needs

Search online or pop into a bike shop to begin your hunt for the perfect bike. Investigate the options and then decide how much you want to spend on your new set of wheels. Next, hone in on what features are important to you: comfort, off-road capabilities, cargo capacity, or year-round use. It also helps to talk to cycling specialists because they will help assess your needs, lifestyle, and budget.

Not ready to invest but still want to try a new workout? Try borrowing or renting a bike to explore the most important features.

Health benefits of cycling

Cycling is known for cardio. Here are some other benefits you can expect beyond a workout for your heart and lungs:

Increases lower body strength (legs, glutes, back, knees)
Builds endurance
Releases energizing, feel-good endorphins
Lessens impact on your joints compared to running/jogging
Helps build a greener planet when you choose cycling for transportation
Burns calories, but how many depends on your body weight, speed/intensity, and the terrain you are covering. For example, a 30-minute, moderate bike ride burns about 250 calories for an average 150-pound female.

While cycling may be easier on your body than CrossFit or jogging, it is still important to check with your doctor before starting a cycling program.

The benefits of cycling for weight loss can come from a stationary bike

If you don’t feel comfortable navigating traffic or planning around the weather forecast, a stationary bike may be the solution for you. An excellent workout, stationary cycling also builds strength and burns calories. You don’t need to worry about daylight or daycare with indoor cycling. You can get a good workout with built-in convenience year-round.

Some of our favorite indoor cycling videos

20-minute cycling workout for beginners
Personal trainer Kaleigh Cohen’s energy and tips help optimize your form. Plus, her upbeat music keeps it fun.

20-minute indoor cycling workout for beginners
Dietitian and spin instructor Kristen Allen offers guidance on resistance and RPMs along with upbeat music.

30-minute indoor cycling workout in the Alps
Lose yourself in this smooth and scenic cycling video to help those training miles go by faster!

Set yourself up for success by avoiding these pitfalls on your cycling-for-weight-loss journey

After you’ve been bike riding consistently, push yourself a little more during your workouts to improve fitness and calorie burn.
Plan your rides, then follow through with your plan. Blowing off your workouts won’t help you reach your health or weight-loss goals.
Don’t choose a route that has a lot of downhill terrain. The more coasting you do, the fewer calories you’ll burn. Go for the gold, and ride into the wind for more dividends in your workout!
Choose non-food rewards for your efforts, such as new workout clothes, bike equipment, a massage, or a few hours of YOU time. Incorporating healthy incentives will reinforce your commitment to healthy living and help you sustain your focus.
There’s no need to go it alone. Reach out to others through the MyNetDiary online forum where you can share your experiences and receive support from those also trying to get fit and lose weight.
Keep your motivation up by engaging in social media, such as MyNetDiary, on Facebook, Instagram, and Twitter.

Cycling is an awesome workout that is easy on your joints, builds muscle, and helps burn calories to help with weight loss. Make some time for YOU and add cycling to your weekly workout routine. Your body and mind will thank you!

Adapted from original content by Donna P Feldman MS RDN