In today’s busy world, weight management has become a goal that many of us are striving for. We’re all juggling hectic schedules, but many still try to carve out time for workouts and healthy eating. One of the great exercises (cardio exercises, to be specific) is cycling, whether outdoors or indoors, using a stationary cycle.
But does cycling reduce that stubborn belly fat? The short answer is yes!
Cycling is a fun, low-impact exercise that can easily be worked into your daily routine. Whether it’s commuting to work or running errands, opting for a bicycle over a scooter or car can be a simple way to tackle that midsection fat. But how exactly does cycling help burn belly fat? And do you need to be a pro cyclist to see any results?
In this blog, we’ll dive into how cycling helps trim abdominal fat and share some tips to make the most of your cycling routine so you can get closer to your goal of reducing belly fat.
Table of Contents
- Does Cycling Help Reduce Belly Fat? How To Make It Happen
- How Long Should I Cycle To Lose Belly Fat?
- Is 30 Minutes of Cycling A Day Enough?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Does Cycling Help Reduce Belly Fat? How To Make It Happen
Yes, cycling can definitely help you lose belly fat, but it’s important to remember that it takes time and consistency.
Belly fat is one of the toughest areas to target, and when you start cycling (or any exercise for that matter), you won’t see immediate results around your belly. In fact, you may start losing fat in other body parts before you get to your stomach. The reason for this is that belly fat acts as the body’s energy reserve. When we eat more than we need, the body stores the extra energy as fat, particularly around the abdomen, which makes it especially hard to burn that storage.
Cycling, being a low-impact, aerobic exercise that can be low to high intensity depending on the person doing it, can help you burn calories and build muscle strength over time. In fact, recent studies show that regular cycling can contribute to overall fat loss, including the reduction of belly fat, and support a healthy weight.
So, how exactly does cycling help reduce abdominal fat?
The answer lies in burning more calories than you consume. When you cycle, you're actively using energy, and that energy comes from the calories in your body and stored fats. When you use more energy throughout the day and eat a little less, this will create a calorie deficit, which will then help you lose weight and body fat.
Now, it should be evident that the more calories you burn while cycling, the more weight and fat loss you’ll see in your body, and the key to burning more calories is intensity.
The more vigorously you pedal, the more calories you’ll burn. If you burn off the readily available energy sources in your body and keep pedalling, your body will automatically tap into its fat storage to keep going. This process leads to overall fat loss, and yes, that includes the fat around your belly.
Also Read: 12 Targeted Belly Fat Burning Exercises At Home That Requires No Equipment!
How Long Should I Cycle To Lose Belly Fat?
Exercise and fat loss are all about consistency, especially when you're just starting out. As a beginner, it’s important not to push your limits too quickly. We recommend starting with a 5 km ride per day, which should take you about 20-30 minutes. Keep in mind that during the first few days or weeks of cycling, especially if you’re coming back after a long break, your muscles may feel sore—much like the discomfort you feel when you hit the gym for the first time. The best way to get rid of that soreness quickly is to keep exercising regularly and doing stretch exercises after a workout.
It’s tempting to jump into long rides of 20-30 km right away, but pushing yourself too hard early on can lead to burnout, and many people end up quitting cycling after just a couple of weeks. On the other hand, those who stick to smaller distances and gradually increase their mileage—starting with 5 km a day and adding a bit more each week—are much more likely to stick with it and make cycling a regular habit.
When you first start cycling daily, don’t expect dramatic changes within the first 1-2 weeks. But don’t worry, the changes will come. After a few weeks of consistent cycling, you’ll start to notice subtle differences. Keep in mind that the key is consistency—stick with it, and over time, you’ll see noticeable improvements in your belly fat and overall body tone.
Here are some points to keep in mind if you want to lose belly fat with cycling: | |
| 1. Consistency is Key | Aim for 150 minutes of moderate-intensity cycling per week (30 minutes, 5 days), which is perfect for overall fat loss, including belly fat. |
| 2. Increase Intensity for Faster Results | Try high-intensity interval cycling for 20-30 minutes a few times a week to boost calorie burn and target belly fat. |
| 3. Cycling Duration and Frequency | Beginners should start with 20-30 minutes per session, gradually increasing to 45-60 minutes as fitness improves. |
| 4. Mind Your Diet | Cycling alone won’t shed belly fat. You must also focus on a balanced diet and create a calorie deficit to burn more than you consume. |
| 5. Combine with Other Exercises | For faster results, pair cycling with strength training and core exercises to tone your abs as you lose fat. |
Also Read: Getting A Toned Belly Is Easy! Practise These 15 Yoga Exercises For Belly Fat And A Strong Core!
Is 30 Minutes of Cycling A Day Enough?
Yes, cycling 30 minutes a day can be sufficient exercise for most people to maintain a healthy lifestyle.
Key points about 30 minutes of cycling | |
| Good for beginners | If you are a newcomer to cycling, starting with 30 minutes a day, there is a great way to build endurance without exaggerating. |
| Improves fitness | Regular 30-minute cycling sessions can noticeably improve your cardiovascular condition and muscle endurance. |
| Burns calorie | Depending on the intensity, 30 minutes of driving can burn a large amount of calories, which contributes to weight management in the long run. |
| Consistency is key | Regular cycling, even for 30 minutes a day, is more impressive than irregular but longer sessions. |
Also Read: Sip To Slim! 7 Morning Drinks For Belly Fat Reduction & Detox
Dietitian’s Recommendation
Cycling can be a great way to burn off belly fat if you do it right. I recommend combining regular cycling with a well-maintained protein-rich diet, including foods such as lean meat, eggs, tofu, lentils, oats, and more. Diet is an important factor in fat loss, and ensuring that your every meal has protein will keep you on the right track. Also, make sure to stay properly hydrated and get a good night’s sleep every night!
Dt. Lavina Chauhan
The Final Say
Cycling can help you achieve your fitness targets, including belly fat reduction and weight loss, as long as you stay consistent and maintain a calorie deficit.
Start with manageable sessions—like 30 minutes a day—then gradually increase your duration and intensity. Make sure you also keep an eye on your diet to create a calorie deficit, and pair cycling with other exercises for the best results!
FAQs
1. What happens when we ride daily?
Cycling daily is an excellent way to lose weight and build cardiovascular fitness. The best part about cycling as an exercise is that if you have a busy program, you can always use it as a means of transport to work and at the same time remain in line with training.
2. Does cycling reduce thigh fat along with belly fat?
Yes, in addition to helping burn abdominal fat, cycling is also one of the most popular exercise activities for reducing thigh fat.
3. Can you lose tummy fat by cycling?
Yes, cycling can help reduce tummy fat by burning calories and creating a calorie deficit over time.
References
- https://www.bicycling.com/health-nutrition/a62335563/does-cycling-burn-belly-fat/
- https://www.bikeradar.com/advice/fitness-and-training/how-to-lose-belly-fat-by-cycling
- https://www.icicilombard.com/blogs/health-insurance/mb/cycling-for-reducing-belly-fat
- https://geekaybikes.com/blogs/news/can-cycling-reduce-belly-fat?srsltid=AfmBOoo_0uQdBkAbrW67pFpkNE56YNrcg4d05ZygNZlIyzSScIdjDZKl
- https://omobikes.com/blogs/beginner-guide/how-to-lose-belly-far-or-reduce-weight-with-cycling?srsltid=AfmBOoq2Bwsf4PU4e6IyM_4ATYCT7-T7nm8YeB9JOk8s3AE-WTHsp1cP
- https://www.medicinenet.com/diet_weight_loss_beat_belly_fat/article.htm
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