Are you struggling to get rid of your stubborn belly fat?
You’re not alone – I used to feel the same way. But then I discovered my interest in cycling, which changed how I look at my life.
Cycling is an effective exercise that can help you shed those extra pounds from around your waistline in no time. Yes, you read it right: How cycling can reduce belly fat to a flatter tummy?
In this article, we’ll examine why biking is a great way to reduce belly fat and how you can start pedaling towards a flatter stomach today. Whether outdoors or indoors on a stationary bike, spending just 30 minutes per day riding can make all the difference in reducing belly fat. Refer to the table below for the calories burnt.(Source: Harvard Health Publishing)
|Cycling Time (minutes)
|Calories Burned (approx.)
So what makes cycling so unique compared to other forms of cardio?
For starters, it’s a low-impact exercise, so it won’t put too much pressure on joints like running will. Plus, you don’t need any extra equipment besides a bicycle—it’s one of the cheapest ways to break into fitness without breaking the bank.
So now that you know why cycling is an effective tool for eliminating belly fat, let’s look at how exactly this works and what else you need to do for optimal results.
What Is Cycling?
Cycling is an aerobic exercise that has several benefits for the body. It can be done indoors or outdoors and is an excellent addition to any exercise routine. Indoor cycling helps build cardiovascular endurance, muscle mass, and overall fitness level.
Cycling workouts vary in intensity depending on how hard you want to push yourself and what type of goals you try to achieve with the workout. Whether you prefer short sprints or longer rides at a steady pace, cycling has something for everyone.
How Cycling Can Reduce Belly Fat?
Regular cycling helps increase your cardiovascular fitness, increasing metabolism and burning calories more efficiently.
If you couple cycling with high-intensity intermittent exercises, then it will further promote healthy weight by burning more calories than regular cycling.
It’s important to remember that while cycling alone won’t necessarily help you achieve dramatic reductions in belly fat, it can undoubtedly help with overall weight management goals.
However, if you want to achieve success with burning belly fat, some other nutrition aspects need to be considered.
An average person needs about 2200 calories per day for essential body functions, while someone who weighs more than 90 kgs may require up to 3000 calories per day, depending on their activity level. So to get full health benefits from cycling, you must:
- Make sure that you consume enough protein while limiting sources of added sugars.
- Eliminate unhealthy fats like saturated fatty acids in red meats and processed snacks or fast food items from your plate.
- Eat plenty of fruits and vegetables high in fiber, as they can help you maintain healthy body weight and reduce your belly fat.
- Keep track of your daily calorie intake; however, it’s important not to go overboard with cutting calories, as this could lead to nutritional deficiencies or fatigue.
By combining cycling with a healthy diet, you’ll be able to lose belly fat quickly and effectively without sacrificing your overall health.
Also read: Best Hybrid Cycles In India
How to Cycle to Reduce Belly Fat?
Does cycling reduce belly fat?
Yes, cycling burn belly fat, but you need to do it properly.
To get started, follow in steps
1. Start slowly: Start with some slow-paced rides on flat terrain for about 20 minutes 3 times per week at a low intensity and gradually go with a moderate pace with an increase in the duration of your rides.
2. Use the 80/20 rule: To burn more calories and reduce belly fat, choose HIIT (High-intensity Interval Training). You can ride 80% of the time at a moderate intensity and the other 20% of the time at moderate to high intensity. This can help you burn extra calories than usual in the same amount of time.
3. Add hills: Riding on hilly terrain create a body workout posture that will strengthen leg muscles and can help you burn more calories faster than riding on a flat surface.
4. Change up your routine: To keep your body challenged and prevent boredom, try riding different routes or incorporating different types of rides (like mountain biking or cyclocross) into your routine.
5. Strengthen your core: Core exercises like planks, bicycle crunches, and mountain climbers can help strengthen your core muscles and reduce belly fat.
6. Sleep duration: Take proper 8 hours of sleep to help the body recover and lower stress levels.
Advantages of Cycling Over Other Forms of Exercise for Weight Loss
The following are the benefits of cycling over other forms of exercise for weight loss and belly fat reduction.
- Low Impact: Cycling is a low impact exercise which makes it suitable for people with joint problems or who are overweight and need to start with a low impact workout.
- Calorie Burn: Cycling burns more calories than walking, running, and swimming. A person is estimated to burn up to 500 calories per hour while cycling. And 500 calories per day means 1 kg weight drop per week.
- Core Strength Build-up: Cycling engages your core muscles and helps to strengthen your abdomen and back muscles, which helps reduce belly fat.
- Increased Metabolism: Cycling helps to increase your metabolic rate, which helps to burn more calories even when you are on rest after cycling
- Stress Relief: Cycling is a great way to relieve stress and relax. It can help to reduce stress hormones, which can help to reduce belly fat.
- Increased Endurance: Cycling helps to increase your endurance and can help you to stay active and fit for longer periods.
- Distance from Diseases: With regular cycling, you can keep blood sugar, blood pressure, and heart diseases at bay. Even your internal organs will feel happy and thank your cycle.
- Easy to Get Started: Cycling is an easy form of exercise to get started with. You don’t need special equipment or clothing; it can be done almost anywhere.
Additionally, cycling is an enjoyable exercise that allows you to explore the outdoors or take some time for yourself. You can cycle at your own pace without worrying about competing with others or feeling judged by them.
Dealing With Plateaus In Progress
When trying to reach your weight loss goals, it is normal to experience plateaus in progress. Here is how you can deal with plateaus perfectly with our three-point approach.
- Mix up your routine: Adding variety to your cycling routine can help to break through a plateau. Try adding hill climbs, sprints, or interval training to your workouts.
- Change your terrain: Change the terrain that you are cycling on. Try cycling on a different surface, such as dirt or gravel, or in a different environment, like a park or a forest.
- Monitor your progress: Keeping track of your progress is essential. Track your workouts, measure your performance, and adjust your training plan accordingly.
Safety Tips for Cycling While Reducing Belly Fat
While cycling, especially road cycling, you must focus on the following safety tips.
- Stretch: Stretching before and after your ride can help reduce muscle soreness and improve flexibility.
- Check your bike: Make sure your bike is in good working order before you ride.
- Wear a helmet: Wearing a helmet while cycling is essential to protect your head in the event of a crash.
- Follow the rules of the road: Always obey traffic laws and be aware of your surroundings.
- Be visible: Wear brightly coloured clothing and use lights and reflectors at night.
Yes, cycling can reduce belly fat. Cycling creates a negative energy balance, leading to the burning fat stores in our body. By increasing your negative energy balance through regular cycling, you can see the results quickly.
Additionally, by following a calorie deficit diet & reducing the intake of foods high in sugar and fats, you will be able to increase your chances of losing excess belly fat with cycling and lead a healthier life.
Frequently Asked Questions
Is 30 minutes of cycling a day enough to lose weight?
Yes, 30 minutes of cycling a day can be enough to help you lose weight. However, you should aim for at least 45 minutes daily, including aerobic and strength training exercises, for the best results. Maintaining a healthy diet to maximize your weight loss is also essential.
Which is better for belly fat, cycling or walking?
It depends on your goals and fitness level. Walking is an excellent form of exercise for overall health and can help you lose some belly fat. However, cycling is a more intense form of exercise and can help you lose more fat in a shorter period. Cycling is a better option if you want to lose belly fat.
What are the 5 foods that burn belly fat?
Avocados, Almonds, Eggs, Salmon & Greek Yogurt