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Cycling for Weight Loss: A Fun and Effective Approach

by Mara Welty April 29, 2024 5 min read

 Cycling for Weight Loss

Cycling, whether riding a bike along nearby trails or opting for a stationary bike at the gym, touts numerous health benefits. The low-impact exercise is known to enhance strength and stamina, and there’s plenty of room to increase or decrease intensity depending on your fitness level and health goals. 

All that said, cycling can also support healthy weight loss efforts, helping you burn more calories during the day and build lean muscle.

Curious to learn more? Read on to discover how to lose weight naturally by incorporating cycling into your fitness routine.

The Benefits of Cycling for Weight Loss

To healthily lose weight, fitness experts recommend steady aerobic exercise — such as cycling, running, swimming or walking — for at least 30 minutes a day. Aerobic helps to facilitate weight loss by burning calories, which can create a calorie deficit.

A calorie deficit occurs when the number of calories burned through physical activity and the calories consumed through food and drink are not equal. In other words, you burn more calories than you consume. As a result, the body can tap into stored fat for energy, leading to weight and fat loss.

Cycling, as a form of aerobic exercise, is particularly effective for weight loss because it engages large muscle groups like the legs and glutes, thereby increasing the rate of calorie burn. 

Also, cycling is a low-impact exercise, making it suitable for people of all fitness levels and reducing the risk of injury. Additionally, cycling can be easily incorporated into daily routines, such as commuting to work or running errands, making it a convenient and sustainable way to achieve and maintain weight loss goals.

What’s more, regular cycling not only helps with weight loss but also improves overall cardiovascular health, strengthens muscles and enhances mood and mental well-being — offering numerous benefits beyond just shedding pounds.

How to Incorporate Cycling into Your Fitness Routine

To get your body right, you must first get your mind right. In other words, before embarking on your weight loss journey, check in with yourself to ensure that you’re ready to make a long-term commitment to your health. Identify your motivations, as well as any roadblocks that you predict may stand in the way of your goals. Possible areas to explore include:

  • Why do I want to lose weight?
  • What does my relationship to food look like?
  • What eating habits might I need to change?
  • How do I cope with stress?
  • How can I motivate myself to stay active?

Once you've clarified your motivations and potential challenges, it's time to devise a plan for incorporating cycling into your fitness routine. Here are some steps to help you get started: 

  • Set clear goals – Determine specific, achievable goals related to losing weight and cycling. Whether it's a target number of pounds to lose or a certain distance to cycle each week, having clear objectives will keep you focused and motivated. 
  • Start slow – If you're new to cycling or exercise in general, start with shorter rides at a comfortable pace. Gradually increase the duration and intensity of your rides as your fitness improves. 
  • Schedule regular rides – Treat cycling like any other appointment by scheduling it into your daily or weekly calendar. Consistency is key to seeing results, so aim to ride at least a few times each week. 
  • Mix it up – To prevent boredom and keep your body challenged, vary your cycling routes and workouts. Try different terrains, intervals or cycling workout classes to keep things interesting. 
  • Find a cycling buddy – Enlist a friend or family member to join you on rides. Not only will it make cycling more enjoyable, but having someone to hold you accountable can also help you stay committed to your goals. 
  • Listen to your body – Pay attention to how your body feels during and after cycling sessions. Rest when needed, and don't push yourself too hard, especially in the beginning. 
  • Stay consistent – Consistency is key when it comes to achieving and maintaining weight loss. Even on days when you don't feel like riding, try to get out there and do something, even if it's just a short, easy spin.

How to Track Your Progress When Cycling

To ensure that you’re staying on track with your weight loss goal, it may be beneficial to record tangible changes in your fitness level or body weight. For this, you can adopt one or more of the following strategies:

  • Keep a fitness journal – Take note of your cycling workouts, including the distance covered, duration and intensity. Record how you feel before, during and after each ride, as well as any improvements you notice over time.
  • Use a fitness app – There are many apps available that can help you track your cycling workout details, calorie intake and weight loss efforts. Find one that aligns with your goals and preferences, and use it consistently to monitor your achievements.
  • Take progress pictures – Snap photos of yourself regularly to visually track changes in your body composition. Take pictures from different angles and compare them over time to see how your body transforms through cycling for weight loss.
  • Take measurements – Measure key areas of your body, such as your waist, hips, and thighs, to track changes in inches or centimeters. Seeing progress in these measurements can be a more accurate reflection of fat loss than relying solely on the scale.
  • Observe how your clothes fit – Pay attention to how your clothes fit and feel as you progress on your weight loss journey. Notice if items become looser or if you're able to comfortably fit into clothing that was previously tight.
  • Use an at-home scale – While it's important not to obsess over the number on the scale, weighing yourself periodically can provide valuable feedback on your progress. However, keep in mind that fluctuations in body weight are normal and may not always reflect changes in body composition.
  • Visit the doctor – Regular check-ups with your healthcare provider can offer insights into your overall health and well-being. Your doctor can track important indicators such as blood pressure, cholesterol levels and body mass index (BMI), providing a comprehensive view of your progress.

Support Your Weight Loss Goals With INVIGOR8

Cycling is a wonderful way to get active and encourage weight loss, particularly if you adopt good habits that help you stay consistent and motivated. 

INVIGOR8 can also help provide the weight loss support you’re looking for. Our All-In-One Organic Superfoods Powder delivers a dose of whey protein that facilitates lean muscle building, as well as essential nutrients that nourish your body and ensure you achieve proper post-workout recovery. Plus, it comes in four delicious flavors. We also offer an entire weight loss kit, which includes our Superfoods Powder, appetite control support, and unflavored collagen peptides, and is designed to fully support your weight loss goals. 



  1. Better Health. Cycling - health benefits
  2. CDC. Losing Weight
  3. Mayo Clinic. Weight loss: 6 strategies for success
  4. Educate Fitness. Fitness Progress Tracking: 10 Effective Ways to Track Your Goals 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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