If you want to lose weight, biking is a great workout that helps build muscle and burns calories. It also helps strengthen your heart and lungs, which can reduce the risk of a number of diseases. But cycling alone won’t do the trick – you also need to make healthy food choices.
If weight loss is your goal, try to cycle a few times a week and play around with the intensity. Ride more slowly to build endurance, or pedal fast for a cardio boost. You can even try a high-intensity interval ride to get the most out of your session.
Keep in mind that you may not see immediate results and that it takes time to lose weight. If you’re a beginner, start by riding two days each week. As you gain endurance, you can increase the intensity and add more days of biking.
To stay fueled during your rides, be sure to eat protein-rich foods like chicken, fish, lean meats and plant-based proteins (like nuts, seeds and beans). You can find plenty of protein-packed options in smoothies and juices, but be careful to read labels because many of these are high in sugar.
You can even try a fasted morning bike ride to help burn fat, improve your endurance and boost your energy and metabolism throughout the day. But keep in mind that it’s not necessary for all casual cyclists and highly trained athletes should always eat carbs before endurance events (8).
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