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How Many Miles Should You Cycle a Day to Lose Weight

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To lose weight, the most important thing is to burn more calories than you eat. And one of the best ways to do that—especially if you’re not in a position to exercise much or change your diet—is cycling! Cycling is ideal for beginners and veteran exercisers alike to get in shape because it can be done indoors or outdoors, at any time of day, and with minimal equipment.

All you need is a bike (if outside) or access to a stationary bike (if inside). The beauty of cycling as a fitness tool is its versatility; it’s low-impact on joints and muscles, so there’s less risk for injury, but it also offers excellent cardiovascular benefits.

Read more: How to Track Miles on a Stationary Bike

By cycling a certain number of miles each day, you can expect to lose weight given the right circumstances. The Centers for Disease Control and Prevention (CDC) reports that a loss of just 10% of your current body weight will be enough to make a significant impact on your overall health. [1]

The following article will explore why cycling may be the best way to lose weight and will offer some tips and advice on how to use cycling effectively.

How Many Miles Should You Cycle a Day to Lose Weight

Maybe the question isn’t “how many miles should I cycle a day?” but rather “how many miles should I cycle in a week?” The CDC recommends exercising for 150 minutes per week, and you can easily reach that goal if you’re biking 30 minutes every day. [2]

Riding your bike for 10-15 miles per day could be more than enough to lose weight.

Alek Asaduryan

Meeting Your Weight-Loss Goals

It’s essential to have realistic goals in the weight loss department.

Here’s what CDC says about this:

Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.[3]

So, generally speaking, losing 5-10% of your weight is realistic and enough for overall improvements in your health.

The Calories You’ll Burn

Have you ever wondered how many calories cycling can burn in an hour? Here’s the answer:

According to this calorie calculator, a 150-pound person will burn 285 calories for cycling for 60 minutes. Feel free to check it for different weights and times.

So, if you’re using cycling as a way to lose weight and burn calories, aim for at least 30 minutes of biking every day. It’s the best way to achieve both your short-term fitness goals and long-term health.

Daily Cycling Goals

You should aim for at least 30-40 min of cycling per day, which is more than enough to lose weight. Especially if you bike to work, you can easily make the 30 min recommendation.

What Kind of Bike to Ride

The type of bicycle you choose to ride is important, too. If you’re cycling inside, a stationary bike will work just fine. But if you’re biking outside, we would recommend a hybrid bike which can be used in many different situations. Road bikes are also great for losing weight but stick to the hybrid if you’re a beginner.

Electric bikes are also perfect for losing weight, especially if you plan to ride longer distances ( 30+ miles per day ) and live in a very hilly area and don’t want to sweat too much.

Eating and Dieting

This is another crucial aspect that you should be aware of when it comes to losing weight through cycling.

You don’t have to change your diet to lose weight by cycling, but it may help speed up the process.

So if you want to lose even more weight, try cutting down on carbs and sugar intake. Also, make sure you drink lots of water.

Be aware that cycling may not be the only thing you need to do to lose weight; for best results, combine it with a healthy diet and plenty of water.

Read more: Healthy Grocery List for Cyclists

Consistency is Key

Lastly, the only thing that matters in losing weight is consistency.

You have to ride your bike every single day if you want to reach your goals. It doesn’t matter when or for how long, but it has to be done consistently and preferably at the same time of day so you can build a routine or a habit around cycling.

Start a 100-day challenge to ride your bike every single day for 100 days and share it with a spouse or a friend for accountability. Even better, start the challenge with someone else.

About Alek Asaduryan

Alek Asaduryan is the founder of YesCycling and has been riding bikes and in the cycling industry since 1991. Since then, his mission is to make cycling more accessible to everyone. And each year, he continues to help more people to achieve that. When he's not out riding his beloved fitness bike, Alek reports on news, gear, guides, and all things cycling related.

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