Can You Lose Belly Fat By Cycling?

October 22, 2022

We all know that cycling is a great form of exercise, as well as being a great (and free) form of transportation.

Can you lose belly fat while cycling? Continue reading this article to find out, as well as, how you can lose weight as quickly and healthily as possible.

Can Cycling Help To Eliminate Belly Fat?

To answer the titular question: yes, cycling can assist in eliminating belly fat.

However, it can take some time before you start to notice any noticeable improvements, as this is a procedure that does not occur instantly.

A new study found that frequent cycling may contribute to promoting a healthier weight and increase overall fat loss. Intense aerobic workouts, like cycling, are successful at reducing belly fat and significantly reducing belly circumference.

The following advantages of cycling may accelerate the process of losing body fat.

Increases Good Fat, Eliminates ‘Bad’ Fat

Cycling is an activity akin to walking, jogging, and swimming that can be done for 30 minutes to an hour.

This works well to reduce stomach fat, and raise levels of healthy fat, together with a diet high in protein. This has been demonstrated to reduce numerous health hazards and assist with weight loss.

Ideal Management For Body Weight

Numerous training programs involve frequent cycling since it is a viable alternative for promoting weight loss in general. It impacts muscle mass and the basal metabolic rate while also burning calories.

Building muscles will occur as a result of encountering resistance while depressing or extending the pedal on a pedal bike.

Reduction Of Insulin Resistance

Regular cycling may considerably reduce insulin resistance, according to one study. This implies that consistent cycling improves how well blood glucose is absorbed by body cells.

Consequently, cycling may also be beneficial for those who have diabetes, and other conditions that rely on the reduction of insulin production.

How To Lose Belly Fat While Cycling

So, now that we know that cycling can reduce belly fat, what is the best way to do it?

Below, we have listed 5 tips that may help boost this process, giving you better results in a faster amount of time.

Go Cycling In The Morning/Early In The Day

It is recommended that you should cycle at the start of the day, rather than towards the end. This is because, throughout the day, you will have eaten your breakfast and lunch, meaning you will be filled with food.

Fasted workouts are more effective, according to numerous research done in the last few decades. This is due to the ease with which they can switch your body’s energy generation from carbohydrates to fat.

The effects of engaging in medium- or low-intensity aerobic exercise were examined in a recent study. During this investigation, the volunteers had not eaten anything beforehand. The findings pointed to a transition toward body fat oxidation as a source of energy.

Additionally, the study cautioned that eating a snack high in carbohydrates while exercising, such as cycling, will decrease your body’s capacity to burn fat. Your body will be prompted to switch from burning fat to burning carbohydrates for energy.

Start With A Moderately Intense Pace (Don’t Push Yourself)

Try training at a reasonably intense pace when you want to lose abdominal fat. You should ride at a moderate intensity 80% of the time, and a moderate to high intensity 20% of the duration.

You can efficiently burn fat and calories by incorporating the 80/20 method of high-intensity intermittent exercise. By following this, you will gradually increase metabolism and reduce abdominal fat as your fitness and endurance levels rise.

Additionally, if you push yourself too hard at the start of your routine, you may burn out, and could even end up with an injury. Work out your own ideal page, and while you should be working hard to get your heart rate up, you should avoid pushing yourself too hard.

Incorporate Other Exercises Into Your Routine

Planks, yoga, and Zumba are just a few examples of off-bike workouts you should include if you want to lose weight quickly. This will increase your strength and endurance, while also strengthening and benefiting your primary workout.

Your degree of fitness will rise as you exercise more. You’ll be able to cycle more, and lose more belly fat as a result.

Follow A Healthy Diet

Cycling workouts require the proper food in order to yield the best benefits. This goes for any form of exercise, too.

You will lose weight while exercising, even if you aren’t on a healthy diet, but if you decide to eat healthily while exercising, you will notice much faster results.

Avoid consuming things like cheese, sugary foods, high-saturated-fat foods, and butter. Instead, experiment with increasing your intake of lean meats, eggs, leafy greens, beans, potatoes, and fatty fish, such as salmon.

Don’t Forget To Rest

Effective weight loss after cycling depends on getting enough rest. According to a lot of research, getting too little sleep can make you more prone to put on weight, rather than losing it.

Therefore, after a long bike day, obtain plenty of rest!

Is Indoor Cycling Just As Good For You?

If you have an exercise bike at home, you may be wondering if you can achieve the same goals by using this equipment instead. After all, you will be using the same muscles, even if you are not actually going anywhere on the bike.

When it comes to trying to reach your fitness and cardiac goals, using an indoor bike may seem more appropriate, either on its own or as part of a well-rounded and targeted workout.

Additionally, it seems to be quite effective in displacing the outdoor bike at less advantageous seasons of the year.

However, the outdoor bike is unquestionably the best option for the job. It is a fantastic outdoor sport, form of exercise, and pastime. It is entertaining, beneficial, and gets you outside, benefiting your mental health as well as your physical health.

The key is to choose the riding style that is most beneficial to you because the advantages of both are unmatched. Overall, both forms of cycling are great for burning calories, and getting rid of unwanted belly fat.

So, ultimately, the choice is yours. You can pick one or the other, or you can alternate between the two, if you have an exercise bike and an outdoors bike.

Final Thoughts

Ultimately, cycling is a fantastic way to lose belly fat, along with other benefits. This is a type of exercise that will increase your physical endurance, and build up your strength, while helping you to remain healthy.

If you want to lose some excess fat around your abdomen, we definitely recommend this form of aerobic exercise, whether you are cycling outdoors, or indoors.

We hope you found this article helpful.

Will Cycling Reduce Belly Fat?

Return to Resources Page


Recent news

Run, cycle or walk and earn awesome medals


Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.


Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards

Motivation Mode

Download our app and try our challenges for FREE