Cycling and dream weight: How cycling helps you lose weight

Many people are looking for effective ways to achieve their dream weight - and cycling is one of the best and most enjoyable options. Whether you are already an avid cyclist or are just starting out, there are many reasons why cycling is a great way to lose weight and maintain your dream weight in the long term.

Von Isatou Schulz | 3 minutes read time

About the author Isatou Schulz

Growing up in the bicycle city of Münster (Germany), Isatou developed a deep passion for bicycles from an early age, which has been an integral part of her life ever since. This enthusiasm accompanies her every day and is now reflected in her job. Her extensive expertise in the field of bicycles and e-bikes makes her the ideal contact for anyone who values quality and innovation. Isatou combines her personal passion with professional know-how and is committed to making the world of cycling more accessible and exciting for others.

Published: January 2, 2025

In this article, you'll learn how cycling can help you lose weight and how to get the most out of your workout.

Cycling burns a lot of calories

One of the most important questions when trying to lose weight is: how many calories do you need to burn to lose weight? Cycling is one of the most effective endurance sports for burning calories and promoting fat loss. Depending on the intensity, duration and your body weight, you can burn between 400 and 700 calories per hour while cycling.

The exact number of calories you burn depends on several factors:

Riding speed: Faster rides (e.g. on a racing bike) burn more calories than leisurely bike rides.
Terrain: Riding on hilly or mountainous terrain puts more strain on the body and leads to higher calorie burning.
Fitness: The fitter you are, the more efficiently your body will burn calories while cycling.

Cycling strengthens the metabolism

Regular cycling not only improves endurance, but also boosts your metabolism. A more active metabolism ensures that you continue to burn calories even after training - the so-called afterburn effect. Especially with more intensive training sessions, such as interval training or mountain rides, your metabolism remains elevated for hours after training.

A faster metabolism means your body can burn fat more efficiently. If you cycle regularly, you will find that you are able to burn fat more quickly and efficiently, shortening the path to your dream weight.

Cycling is easy on the joints

In contrast to many other sports such as running or jumping workouts, cycling is particularly gentle on the joints. The movement on the bike puts much less strain on your joints, which is particularly beneficial for people who struggle with joint problems or are overweight.

However, cycling also strengthens the muscles, especially in the legs, which leads to better fat burning and a more toned body. Since the training places little strain on the joints, you can cover longer distances and train more often without overexerting yourself. This will help you reach your desired weight in the long term.

Cycling increases fat burning

In addition to burning calories, one of the most important effects of cycling is promoting fat burning. By continuously cycling at a moderate to high intensity, especially in the fat burning zones (about 60-70% of your maximum heart rate) , the body is forced to use stored fat as an energy source.

This targeted fat burning not only leads to weight loss, but also to a better body composition. You will not only lose kilos, but also reduce the percentage of body fat and build muscle at the same time, resulting in a firmer and fitter body.

Cycling is fun and motivating

Motivation is the key to success when it comes to reaching your dream weight. One advantage of cycling is that it is a lot of fun and hardly feels like a "mandatory program". Cycling in nature or exploring new routes makes training varied and motivating.

For many, cycling is one of the most sustainable sports because it is fun and effective at the same time. This helps to maintain a regular exercise routine and be successful in the long term.

Cycling for Beginners and Advanced

Whether you're just starting out or you're already an experienced cyclist, cycling can be done at many different intensities. Beginners can enjoy leisurely cycling on flat terrain or in a low gear to build endurance, while more advanced riders can tackle more challenging routes or interval training.

It is important that you increase your training gradually so that you continuously increase your fitness and calorie burn. Start with regular, moderate bike rides and then gradually increase the intensity and duration.

How to get the most out of your cycling training

To get the most out of your cycling training and reach your dream weight as quickly as possible, there are a few tips you should keep in mind:

Interval training: Incorporate intervals into your workouts to increase your endurance and burn more calories.
Hill training: Riding on hilly terrain increases calorie consumption and strengthens your muscles.
Continuity: Focus on regular training, ideally at least 3-4 times per week, to promote fat loss.
Nutrition: Make sure you eat a balanced diet that supports your calorie consumption without falling into a calorie trap.

Cycling is a great way to reach your dream weight and increase your fitness at the same time. Due to the high calorie burn, the improvement in metabolism, the joint-friendly exercise and the fun of cycling, cycling is one of the most sustainable and effective sports for losing weight. Whether you are cycling leisurely around your neighborhood or tackling challenging mountain routes - with regular bike rides you will get closer to your goal, your dream weight, step by step.