One after another, the weight-loss plans are strangled in the cradle by crapulence or even weight gain for such tortures as hunger pangs, cranky behaviors, and lethargy that compel the majority to succumb, no matter how vehement they are at the onset of the first cycling day. It’s a familiar story, isn’t it? Then you may well feel the same way so truly as to seeking quick weight-loss that you are probably even suffering an existential crisis.
Pessimist asserts that it’s impossible to lose weight fast, while the other believes there is still a ray of hope despite challenges and difficulties in the way. Biologically speaking, it is never a myth for you to shed extra fat in a saddle within a short time if you give your body fewer calories than it burns day in and day out in order to sustain the fat loss.
lose weight, cycling, riding a bike
But how much is “less”? From a theoretical perspective, losing 10kg of fat equals burning 90000 calories. Since you want to achieve this in a month, 3000 calories should be burnt a day, which every day through cycling can be done by experienced professional riders. However, for a beginner or an amateur rider, it may burn mere 750–1200 calories for 30–40 km ride. Losing weight through this 750 Calories burning also has some challenges. In that case, without the proper diet modifications or lifestyle changes, it is going to be pointless to reduce your weight by cycling barely.
Just try the following tips for a week, then a month, and you will find it quite magical to lose 10 kg in a month by cycling with the combination of a balanced diet. Yes! You are reading it right.
Assess clearly your health conditions.
The amount of weight loss possible depends on many factors. The first and most important is the current weight. If a person is tall and weighs 50kgs, it is almost impossible for him to lose 20kg in 2 months while staying alive. While a person who weighs 130kg, it would be easier for him to shed even more than 10kg in a month.
The second factor is the weight pattern. A person who is losing weight will lose weight slower compared to a person who is gaining weight. This is again related to the hormonal environment if the body. A person who is gaining weight will start losing weight much quickly in the first few weeks. Most people want to get up early and go for a morning walk or gym. But the body signals them to sleep. It tells us that we don't have enough energy. The same body also tells us to eat more. These are because of the hormonal situation present. It needs to change. Once the hormonal status changes everything else changes. We feel more energetic, less hungry. And start to lose weight.
lose weight, health status
Other individual health statuses cannot be underestimated either: your lifestyle, age, height, physical problems, medical conditions, blood parameters, etc. Each one of us has different requirements. In fact, these requirements change with time as our body changes. A lot of obese and overweight people suffer from pathological conditions like diabetes, HT, PCOS, fatty liver, etc. The diet and exercise regimen needs to look into these factors as well. So there is neither one size fits all, nor permanent one for anyone. Only when you know your own body well, can you enter the next stage and figure out an effective weight-loss plan.
Cycle, cycle, and cycle.
Cycle--- the more, the better. Yes! Definitely but if you don’t do it right, it will be useless and even can lead to weight gain. You should develop a proper strategy to get the maximum benefit.
Indoor and outdoor cycling
Good news is that both indoor stationary cycling and outdoor cycling work. Indoor bikes allow you to get a feel of bicycling without actually knowing how to ride a bike. At the same time, you do not have to worry about the dangers that riding in the open brings. Indoor cycling for weight loss not only offers aerobic exercise but also helps perk up the muscles of your buttocks, thighs, and hips. Stationary cycling for weight loss can be done on non-computerized and computerized stationary bikes, but any extra features your bike has does not necessarily mean that your workout is going to be better. Weight loss depends largely on how much time you spend bicycling. If you are seriously looking to lose weight with an exercise bike, you need to cycle for about 60 to 90 minutes daily. If you are not able to put in so much time at one stretch, you can go in for smaller bouts of cycling.
Moreover, the outdoors can actually burn more calories. You can cycle every day and even form a group of your own to ensure you remain motivated. Competitive cycling can also bring you laurels and recognition, it is something you should consider taking up. Here’s an image of my friend cycling near his home for motivation.
lose weight, indoor cycling, riding a bike
Cardiovascular activity and strength training
What if only the abdominal fat or fat in some area troubles you? Unfortunately, for those who want to lose weight in particular areas, it is your body that chooses the area where it takes those calories from. If you want to lose fat around your waist and belly, you need to go in for some cardiovascular activity and let your body decide the areas it is going to burn the fat from. You also need to go in for strength training as it is an integral part of any exercise regimen.
Control the cycling time, frequency and speed
The cycling benefits for weight loss are many, but you need to cycle regularly if you want to see results. If you want to lose about one pound per week, you would need to cycle fast for at least one hour daily, or in the alternative cycle longer if you plan to go slow.
If you go in for ordinary cycling, you burn at least five times the number of calories you would if you were just sitting around (while sitting you use one calorie per minute and in case you are leisurely cycling you use five calories per minute). Thus, peddling for 15 minutes equals burning 45 calories. Peddling for 15 minutes daily is the same as consuming 315 calories weekly. This totals to 11/2 ounces per week. If you continue to cycle during the month, you would lose about six ounces. If you speed up your cycling program for weight loss to around 12 miles per hour, you can expect to lose an additional 100 calories in 15 minutes (about 700 calories in a week). This brings the total calories you lose to 12 ounces per month.
If you think you can go faster (16 miles) per hour, you can burn 125 calories in about 15 minutes of cycling. Continue doing this every day, and you can lose up to one pound in a month.
Keep a balanced diet.
Cycling is a physical exercise as in aerobic exercises. It will keep you healthy; keep your cardiovascular system in good shape; make your legs, arms, and core stronger. Losing weight while cycling depends on the diet you combine with cycling. If you eat less and burn more energy, you will lose weight.
What’s more interesting is that the majority of the calories you burn in a day actually come from your Basal Metabolic Rate (BMR), or calories/energy your body burns just doing basic things such as pumping your heart and providing glucose to the brain. What this means for you is that you actually can’t affect the energy outside of the equation to a meaningful degree, and you have to focus on the energy in part. This doesn’t mean you shouldn’t exercise it just means that exercise should not be the only way to achieve weight loss. Then a balanced diet plays its part. For instance, PCOS can be done by diet.
Just as you set a customized cycling plan, the diet should be customized and should be based on a good understanding of the body condition as well. The nutritionist guiding you should also be able to help you cope with the difficulties you face while changing diet.
Eat a lot of fibrous foods
These foods travel fast in the intestine and send a signal to the brain of satiety and hence stop eating further. This makes sure we don’t over eat. Also, the fibrous foods need to be chewed which further helps the foods to travel in the intestine while you don’t binge and over eat. Moreover, most foods very high in fiber are rich in nutrient Luke vitamins, minerals, and phytonutrients while low in calorie. But the most important use of these foods is that it slows the absorption of the food into the body and lowers the flux to the liver. This makes the liver function very effective and does not lead to fat deposition. Fiber also acts as a prebiotic and promotes the growth of healthy gut bacteria.
lose weight, cycling, diet
Do not stay hungry
Extreme dieting doesn’t work. A well-balanced diet that has nutrient-dense foods is recommended. Do some research on homeostasis and see why. Short answer: Your body has a very nice mechanism that wants your body to return to the old state if you have a too drastic change. That's why all these reckless diets don’t work.
Do not give up on any meals. Staying hungry will lead to weight gain. When we stay hungry the body slows the metabolism and makes sure that it has enough saved for the future. In such a scenario the body starts putting up fat whenever it gets an opportunity. This also leads to a lot of stress and makes you very cranky. This simple idea is to eat more and lose weight.
When you fast, the body changes its metabolism to save the fat. Fat is like a fixed deposit we do in the banks. We will try our best not to touch it until an emergency arises. Similarly, when you fast the body makes you lethargic and creates hunger pangs. In fact, under such situation, most of the food you eat is converted to fat. If you know anyone who tried to lose weight by staying hungry then you would know that most likely he/she failed in that attempt and ended up in gaining weight further.
Drink a lot of water. Most people mistake thirst for hunger and start eating. First, drink some water and wait for a while. If you are not hungry you will not feel the urge. Also, water is a universal solvent and helps to detoxify the body.
Not getting enough sleep will lead to weight gain. It puts your body under terrible stress which will, in turn, lead to insulin and hormones imbalances which will result in weight gain.
lose weight, sleep
Get determination and perseverance.
Last time when you started your diet, did you feel an urge to eat sweet or a strong pain in the abdomen? Or remember giving up the diet and binging on anything you got? Get the pathetic feeling of getting back the lost weight? Lose motions? Have simple headaches or cranky behavior? Do you think you would be able to continue your diet plan if you suffered from any of these?
The efforts you are willing to take determine how much weight you could reduce, or gain. The results obtained can be very different even with the same efforts. The point is that the efficiency of these efforts should be maximized and you should insist upon your cycling plan together with your diet program daily to shed maximum weight.
It’s time to regain your confidence and get yourself in the pedal after a nap and a cup of water. Never give up, keep the faith, go step by step and you will be the next miracle.