Cycling is not only a great hobby, but also an effective way to lose excess weight. It combines exercise in the fresh air with a low risk of injury and a high fun factor. But how can you get the most out of your rides to lose weight? Here are some tips and tricks that can help you do just that.

Consistency beats intensity

The most important rule when cycling to lose weight: stick with it! It is more beneficial to do moderate rides regularly than to do a strenuous but short ride once a week. Plan three to five rides a week, each lasting 30-60 minutes.

Tip: Use your bike for the commute to work or for small errands - this way you automatically incorporate exercise into your everyday life. The MYVELO Zurich is an ideal folding bike for combining longer commutes with public transport.

Variation is the key

Variety is not only fun, it also boosts your calorie consumption. Combine longer endurance rides with interval training. With interval training, you alternate between fast, intensive phases and slower recovery phases.

Example: Ride for 2 minutes in a higher gear at maximum effort, followed by 4 minutes at a comfortable pace. Repeat this cycle 5-10 times.

The right diet

Abs are made in the kitchen, right? Cycling alone is often not enough to lose weight. Make sure you eat fewer calories than you burn - without feeling hungry or lacking energy. Choose foods that keep you full for longer, such as whole grains, vegetables, lean protein and healthy fats.

Tip: Drink plenty of water before and after cycling. Avoid sugary sports drinks if your rides are less than 90 minutes.

The optimal heart rate zone

If you want to burn fat effectively while cycling, you should train in your fat burning zone , which is around 60-70% of your maximum heart rate. A simple heart rate monitor or fitness watch can help you stay in this zone.

Rule of thumb: You should be able to carry on a conversation while driving without getting out of breath.

muscle building through cycling

The more muscle mass you have, the more calories your body burns - even when you are at rest. Riding uphill or riding in a heavy gear can help strengthen your leg muscles. A good balance between cardio and strength training ensures long-term success.

Tip: Supplement your training with exercises such as squats or lunges to specifically strengthen your muscles.

Motivation and goal setting

Set realistic goals to stay motivated. This could be a longer distance, a faster average or simply taking part in tours regularly. Use apps like Strava or Komoot to track your progress and connect with others.

Tip: Reward yourself for milestones – perhaps with new cycling shorts or a trip with friends.

Don't forget everyday life

Losing weight is a marathon, not a sprint. Give yourself breaks and be patient with yourself. Cycling should be fun, not a burden. And don't forget: every ride counts, even if it only lasts 15 minutes.

Losing weight with joy

Cycling is one of the most enjoyable ways to lose weight and do something for your health at the same time.

With a combination of regular training, the right intensity and a balanced diet, you can achieve your goals - and enjoy nature at the same time. So grab your bike and get going - your body will thank you! 🚴‍♂️✨