Losing weight and cycling? Ten tips to burn fat on the bike.

During the holidays, the extra pounds quickly pile on. On top of that, you often exercise and exercise a lot less during the winter period. Fortunately, cycling is an excellent cardio workout that can help you lose weight. Cycling improves the health of the heart, lungs and blood flow. In addition, cycling helps burn fat and calories and lose weight. In this article we discuss the best way to lose weight as effectively as possible by cycling.

How do you lose weight with cycling?

Cycling requires less impact from your body than, for example, running. That is why you can train longer and harder on the bike more often. To get the most out of your time in the saddle, it's important to adopt an effective strategy. Read the ten tips below to discover the best way to lose weight on your bike.

1. Set a weight loss goal

Every good training strategy starts with a goal, including weight loss! Therefore, first determine the period in which you want to train to lose weight. Be realistic. Do you have many birthdays or a holiday planned in one period? Be honest with yourself if it becomes more difficult to lose weight during that period. You can then determine a target weight or fat percentage. A good guideline is the Body Mass Index (BMI). This is a number based on the ratio of your height to weight. The Nutrition Center has a handy tool that makes it easy to calculate this. An alternative is to aim for a certain percentage of body fat. A healthy man usually has a body fat percentage of 15 to 18 percent. A man who exercises and cycles regularly can achieve a body fat percentage of 8 to 10 percent. There are many scales that can measure body fat percentage, so purchasing one can be a good investment.

2. Increase the intensity of your training

A leisurely cycle will only help you lose weight to a limited extent. If you push yourself to pedal harder and ride just a little faster, you increase the intensity of your workout. The general rule is: the faster you cycle, the more calories you burn! With an average cycling speed of 15 kilometers per hour and a body weight of 70 kilos, you burn approximately 280 calories if you cycle for one hour. If you increase the speed to 20 kilometers per hour, you will burn more than 500 calories per hour. So try to deliver a little extra every time you ride your bike. Track your speed with a speedometer and try to gradually drive a little faster. Are you through it? Just try to give that extra push!

3. Watch your diet

For most people, this may be the most difficult part of losing weight. Whether you lose weight aesthetically, train dry or lose weight to perform more: your diet is one of the most important factors. A great open door: eat less. It's easier said than done, but with a few tips you can master it in no time. Eat from a smaller plate and serve smaller portions. This gives the illusion that you have eaten more. Also eat more slowly. It takes a few minutes for your brain to realize that it is no longer hungry. Taking the time to eat will keep you from overeating. In addition, make sure that you consume as little sugar as possible. Sugary foods are very high in calories and don't really satisfy your hunger. Moreover, sugar is clearly negative from a nutritional point of view. Therefore, stop drinking soft drinks and avoid pre-packaged foods as much as possible (jars, sauces, fast food, etc.). Don't eat too little, if you're trying to lose weight, the general guideline is that men should aim for 1,900 calories and women for 1,400 calories. So don't sit under this.

4. Stay hydrated

Drinking water can help you lose weight. And not just because water is calorie-free! Multiple studies show that drinking 0.5 liters of water can increase the number of calories burned for at least an hour. Some studies show that this can lead to modest weight loss. Drinking water before meals can reduce the appetite of middle-aged and elderly people. The feeling of being 'full' makes you eat less. So lower calorie intake leads to weight loss. Drink 1-2 liters of water per day, especially before meals. If you still drink soda, replace it with water as soon as possible. It's the easiest way to limit your sugar intake.

5. Get enough sleep

Sleep is the silent hero of successful weight loss. Studies have shown that people who sleep six to eight hours a night are much more successful at losing weight, keeping it off and are also less stressed. People who do not sleep enough at night are more likely to feel hungry during the day and are less likely to feel full when they eat. And of course, a good night's sleep is essential to help the body recover and build muscle. Especially after an intense bike ride or heavy training. It sounds simple, but it is extremely important; aim for a good night's sleep of about seven hours every night to give yourself the best chance of losing weight.

6. Add cross-training and stretching to your workout routine

Cycling is one of the better ways to train injury-free, but still be careful of overload. Especially if you're just starting out. Therefore, add cross-training to your training routine. This helps to balance recovery in your legs and distribute load. For cross-training you can, for example, use free weights, do pilates/zumba or swimming. Stretch preferably before and after training. Only start cycling when your body is really stretched and warmed up. In addition, you can do yoga to keep your body flexible. All these exercises help with muscle building. The more muscles you have, the more efficiently your body burns calories.

7. Avoid overtraining and take rest

Sometimes you are in the grip of your goals or target weight. Be careful not to overtrain or eat too little. Hitting the bike hard, with little food intake, is not a healthy idea. And what's more, it doesn't work in the long term. If you cycle too fast, especially when you're just starting out, exhaustion and injuries are likely to occur. Therefore, rest at regular intervals. In this blog Read more about drawing up a training schedule. As a rule of thumb for optimal recovery, take 48 to 72 hours after your last workout. Are you cycling on Saturday? Then don't train your legs on Sunday or Monday. Also listen to your body. If you have severe muscle pain, make sure you get enough rest.

8. Train according to the HIIT (High-Intensity Interval Training) methodology

HIIT is a great way to challenge your body, reduce fat and lose weight. HIIT involves short bursts of intense exercise alternating with intervals of low-intensity exercise. For cycling, a HIIT workout might look something like this: Cycle as fast as you can with high resistance for half to one minute. Then cycle for two to three minutes with low resistance. Repeat this pattern for half an hour. By varying the intensity you burn more calories in less time. According to studies, both HIIT and moderate-intensity continuous training reduced fat mass by 10% after a 12-week program. HIIT programs, on the other hand, take much less time than a normal workout and are therefore a more practical option for fat reduction. When you stop pedaling and your workout is over, your metabolism stays on. This means that your body will continue to burn calories at a higher rate even after your workout is over and your body has returned to its normal, resting state. Then combine this with a little yoga, as described in tip 6, and you will feel reborn!

9. Drink less alcohol

Actually, we all know that alcohol is unhealthy and contributes relatively much to unnecessary weight gain. Therefore, try to limit your alcohol intake as much as possible. Do you find it difficult? Try to reward yourself at a number of times during the week. For example, a beer or wine at the weekend, but not during the week.

10. Enjoy cycling!

One of the most important tips: enjoy your training! If you start a bike ride or workout reluctantly, you are not going to stick with it. Make sure you just have fun and don't focus blindly on your goals. For example, cycle with nice music or a good podcast. Join a cycling club if you like to cycle socially. And think of the benefits of cycling regularly: more energy, a better mood, better overall health and just having fun while moving your body. Going outside is a reward in itself and will give you a good feeling - whether you lose weight or not.