How Much Cycling To Lose 1kg

How Much Cycling To Lose 1kg Per Week – Best Strategy

Have you ever felt like a hamster on the wheel, endlessly going around and never getting anywhere? That’s how many of us feel when it comes to weight loss. We exercise day in and day out but still don’t seem to make any progress. If you can relate, then this article is for you.

Cycling is known to be one of the best ways to lose weight. But just how much cycling to lose 1kg per week?

In this article, we will discuss exactly that – what kind of cycling routine would be required to help you reach your desired goals. You’ll also learn about tips and tricks for making sure your journey towards losing 1kg through cycling is successful and enjoyable.

Key Takeaways

  • Losing weight can be challenging, but cycling offers effective weight loss and health benefits.
  • To lose 1kg of body weight, you need to burn approximately 3,500 calories.
  • Cycling not only burns calories but also helps improve overall health and fitness.
  • Understanding the relationship between calorie burn and muscle mass loss is essential for successful weight loss.
  • Achieving weight loss through cycling requires a significant investment of time and effort.
  • Those seeking moderate weight loss should aim for 200 minutes or more of vigorous exercise each week – with the majority of these sessions being dedicated specifically towards cycling.
  • Higher intensity workouts such hilly terrain rides could prove beneficial in achieving faster results.

Benefits of Cycling For Weight Loss

Doing regular cycling is an incredibly effective way to lose weight. It can help boost your weight loss by burning calories, increasing aerobic exercise and improving resistance training. Here are four benefits of cycling for weight loss:

Cycling For Weight Loss
  • Cycling increases energy expenditure, which means you burn more calories while riding than other activities like walking or jogging.
  • You’ll get a better calorie intake when you cycle since the activity requires less physical effort than running or swimming. This helps reduce hunger pangs, so it’s easier to maintain a healthy diet.
  • Resistance training with cycling works all major muscle groups in your body, giving you stronger muscles and improved tone. This boosts metabolism and aids in fat burning during workouts.
  • Cycling will also improve cardiovascular health, lower cholesterol levels and improvement in blood pressure over time. A healthier heart leads to faster weight through cycling and better overall fitness level.

Also read: Decoding What is 26T in Cycle?

How Many Calories Burned While Cycling?

Cycling is known as one of the best way to burn calories and lose weight. But how many calories are burned while cycling?

That depends on the intensity of the activity, as well as other factors such as age, body composition, intake calories per day and metabolism.

To answer the question that how much cycling you need to do in order to lose 1kg, lies with how many calories you’re burning during your ride. To calculate this accurately, it’s best to use calorie counting tools or an app that can track your energy expenditure during exercise.

The table below shows an estimate of the number of calories burned by a person weighing 70 kg over 30 minutes at different levels of intensity:

IntensityCalories Burned
Low-intensity (e.g., leisurely bike ride)180 cals/30 min
Moderate-intensity (e.g., cycling with some effort)300 cals/30 min
High-intensity (e.g., racing or interval training)420 cals/30 min

You can see from the table above, the amount of energy expended varies as per the intensity level chosen when cycling.

It’s important to note that these estimates assume no additional physical activity outside of biking and also does not factor in food consumption which has a huge impact on daily calorie expenditure.

Calculating How Much Cycling To Lose 1kg Quickly

Losing 1kg of body weight through cycling requires an energy deficiency as well.

To achieve this, you will need to calculate the rate at which your body can safely lose weight and develop a cycle training plan that enables you to reduce body fat and reach your healthy weight.

Developing a Cycle Training Plan

When it comes to losing 1kg through cycling, the key is developing a proper training plan. The best way is start off a cycle training program is with an assessment of your current level of fitness.

For maximum effectiveness, a good cycle training plan should consider

  1. Aerobic power
  2. Muscle mass
  3. Incorporation of interval training

To successfully lose 1kg in any given time period requires careful planning and dedication to the process.

Monitoring Progress and Adjusting Workouts

As you embark on your cycling journey to reach your weight loss goals, it’s important to keep in mind that progress takes time and effort. With the right diet and training plan, determination is key to achieving success.

Monitoring your progress can be done by tracking how much weight you lose while cycling, as well as through continuous calorie restriction or being calorie deficit. This will help you adjust the intensity of your workouts accordingly.

Incorporating Interval Training and High Intensity Workouts

To effectively lose 1kg, cycling should be incorporated into an overall balanced fitness plan. 

Interval training is an effective way to burn fat and build muscle tissue while challenging the body in ways that regular riding may not do alone.

Incorporating Interval Training and High Intensity Workouts

High intensity workouts can involve a variety of drills such as sprints, steep climbs or hill repeats which will help you reach your goals faster with increased cardiovascular benefits. The key to safely incorporating interval training and high intensity workouts is to keep it varied and listen to your body.

Cross-Training to Enhance Results

Cross-training plays an important role in a cycling program for weight loss. It will reduce the risk of injury, increase the endurance and strength, improve technique and overall performance of your body. By adding cross-training activities such as yoga, swimming or running into your weekly routine you will be able to further enhance your results.

YogaImproves body awareness & flexibilityRisk of overstretching/injury if done incorrectly
SwimmingLow impact exercise that builds cardiovascular fitness & improves muscular powerPoor posture may lead to neck & shoulder strain
RunningImproves joint mobility & promotes fat burning processPossibility of shin splints & Achilles tendonitis if form is not correct or mileage increased too quickly

These physical advantages aside, there are mental strategies that should be considered when cycling for weight loss.

Cross Training

Setting achievable goals and coming up with creative ways to reward yourself along the way are key components in keeping motivation high throughout the journey towards reaching desired outcomes.

Tips To Maximize Weight Loss Through Cycling

To maximize the effectiveness of cycling for weight loss, regular exercise should be combined with nutrition training. It’s important to understand the basics of training science so you can tailor a program that works best for you.

  • Start by determining how much time in hours per week you’re willing to dedicate to exercising. Start modest and make it gradually up.
  • Once you establish this baseline, aim to gradually increase it over time as your fitness improves.
  • Add interval training can help enhance time improvement and fat burning potential.

You will likely see results faster if you train consistently rather than sporadically. Additionally, a balanced diet full of lean proteins, vegetables and healthy fats are essential for providing energy during rides while avoiding fatigue and burnout due to lack of nutrients.

Make sure you focus on eating nutritious meals regularly throughout the day instead of binging on unhealthy snacks, processed or junk food.

Combine Diet With Cycling For Quick Loss

Healthy weight loss requires a combination of a nutritious diet and lifestyle changes. To achieve a 1 kg weight loss per week, it is important to make wise food choices. Here is a list of foods to include in your diet and those to limit or avoid to support your weight loss goals.

Maximize Weight Loss Through Cycling

Eat These Foods

Fruits and Veggies: Incorporate a variety of colorful fruits and vegetables into your diet. They are low in calories and high in fiber, vitamins, and minerals. Examples include berries, leafy greens, cruciferous vegetables, and citrus fruits.

Lean Proteins: Add lean proteins to your diet to promote satiety and support muscle growth. Examples include skinless poultry, fish, tofu, legumes, and low-fat dairy products.

Whole Grains: Choose whole grains over refined grains for added fiber and nutrients. Options to explore include quinoa, brown rice, whole wheat bread, and oats.

Healthy Fats: Incorporate healthy fats in moderation to support heart health and provide a sense of satiety. Healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.

Limit or Avoid These Foods

Processed and Sugary Foods: These foods are often high in added sugars, unhealthy fats, and empty calories. Examples include sugary snacks such as cookies, cakes, pastries, candies and chocolates, sugary drinks like sodas, energy drinks, sweetened juices, and processed baked goods such as muffins, doughnuts, and croissants.

Refined Grains: Refined grains lack fiber and nutrients, and rapid digestion can lead to blood sugar spikes. Examples include white bread, white rice, regular pasta, and packaged cereals high in sugar.


Cycling can be an incredibly efficient way of burning calories and losing weight, but it shouldn’t be done in isolation. Supplementing your cycling program with strength training, cross-training activities and adopting calorie deficit diet will ensure you reach your goals faster. 

Above all else, remember that the more effort you put into achieving your desired outcome, the closer you’ll get. I wish you luck as you embark upon this exciting adventure.

Frequently Asked Questions

  1. Can I lose 10 kg by cycling?

    Yes, cycling is one of the best ways to help in losing weight. It depends on how often and how intensely you cycle, you can expect to lose up to 4~5kg over a period of one month. To maximize your results, combine cycling with a balanced diet and stretching exercise.

  2. Can I lose belly fat by cycling?

    Yes, cycling can help to reduce belly fat. Cycling is a great way to burn calories and can help with weight loss in general. It is also an aerobic exercise which can help to reduce overall body fat, including belly fat. Regularly cycling can help you to improve your fitness and lose weight.



Hello, everyone! My name is Aakesh, and I am a passionate fitness enthusiast. What started as a simple hobby has now become an integral part of my daily routine: cycling. Over the past five years, I have immersed myself in the world of cycling, gaining knowledge about the best bicycles available, learning how to maintain them in top condition, and even exploring the joys of group cycling. Join me on this journey as we delve into the fascinating world of cycling and all it has to offer!

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