Is your goal to lose weight by the end of 2021? You can lose weight in many ways such as exercising, dieting, and cycling.
When it comes to cycling, it may take effort to burn energy to help you lose weight, you can ride to lose 1kg in almost 10 to 11 hours.
If you ask yourself, how much should you bike to lose 1kg a week? The breakdown answer is if you divide 7,800 calories that makeup 1kg of body fat by 720 calories you’ll burn to ride at 200watt for an hour, it will take you about 10.83 hours to burn 1kg of fat.
Of course, the science behind cycling to lose a kilogram is not as simple as it seems. There are various factors in losing weight like nutrition, what you eat depends on your weight loss, the intensity of the workout, and an individual’s metabolic rate.
Here are some questions you may have asked about how to effectively burn 1kg of fat with biking.
How many KM should I cycle to lose weight?
On average, one must cycle around 20 to 30km to lose weight. However, professionals suggest that instead of focusing on the distance, focus on the duration of cycling, that is to cycle up to one hour or more is the most effective way to lose weight.
Image via : Bicycling
How long should I ride on a stationary bike to lose weight?
If you have transitioned to a stationary bike at home due to the pandemic or convenience, to lose weight, start off with pedaling at a low intensity for 5 to 10 minutes. Then, switch to medium intensity for 3-5minutes. Alternate between high intensity for 1-3minutes and medium intensity for 3-5minutes for 30 minutes in total.
Image via : Financial Times
Is 1 hour of cycling a day sufficient?
If you prefer moderate-intensity cycling, cycling one hour a day is an efficient way to boost weight loss. An 80kg individual cycling for an hour with a moderate intensity burns up to 650 calories.
What is the best food to eat after cycling to lose weight?
On the nutritional aspect, try cottage cheese. It is low in fat and carbohydrates. It has one of the best sources of protein, helping you to build lean muscle while making you feel fuller for a longer period.
Image via : Bicycling
To conclude, it is possible to lose 1kg weight through cycling, however, you should also maintain a proper diet and a constant calorie intake. You also need the training to ride the bicycle for long hours to lose weight without damaging your muscles. Thus, you should give proper time for recovery to your body after long intensive rides to go further the next day.
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