Nowadays, more and more people across the globe desire to own bikes and pretty much all those who have one already know how to cycle around in their areas of residence. Surprisingly though, it’s only a few individuals who take the advantage bikes offer particularly when it comes to losing weight.
If you are among those who have not tapped into these benefits yet, you will be delighted to know the basket is full. Biking can help you get rid of those excess fats at a steady chip. It lowers your risk of cardiovascular disease and diabetes; makes your memory sharper and gives you a deep and restful sleep among others. Therefore, how can you get the benefits biking has on your waistline and health? Below is how:
- Before cycling, have a good, hearty breakfast
Your metabolism is jumpstarted by a healthy, hearty breakfast. While this idea of eating breakfast if you want to lose weight may seem unrealistic, not taking breakfast will actually lead to burning of muscles and when the muscles are burned, fat will be stored instead. Skipping a meal causes the metabolic process to hold on to what it will need later, and that means storing excess fat most of the time. Therefore, cycling for weight loss will require you to eat a good breakfast before riding and avoid skipping meals.
2. Avoid overdressing for cycling
Don’t be tempted to don fancy gear when cycling because you don’t have to. What goes for walking the dog, ice skating or skiing also goes for cycling. Dressing in layers is a good rule of the thumb. And know that cotton kills. Generally, after cycling for about five minutes, you will start feeling warmer. Perspiring is even possible, therefore overdressing is a no-go zone. When you dress in layers, you will find it easy to adapt in case you had overestimated your clothing. Synthetic fabric or wool will keep your body warm even when you are sweating.
3. Don’t fuel on bike
Avoid eating when you don’t need to. Eat the right amount of the right food at the right time. This will help you cycle strong and avoid stomach issues when cycling. According to the American College of Sports Medicine, you should take about 30-60 grams of carbohydrates per hour of exercise.
Unfortunately, only a handful of cyclists understand the reason behind this. An average person processes one gram of carbs per minute irrespective of how many they had consumed. The bottleneck of these will end in your small intestine which only carries glucose from the food you had eaten into your bloodstream slowly. Eating a lot of carbohydrates doesn’t increase the rate of absorption but rather increases the likelihood of an upset stomach which is the very last thing you would want to have when cycling.
4. Eat Lean Protein and vegetables
If you are aiming at cycling for weight loss, this is a no-brainer. Eating green and leafy vegetables will provide your body with folate which helps in the production of red blood cells. This will improve your general health making cycling a much less of a grunt work. Nut butters like peanut butter or almond butter are great sources of lean protein and using little on a slice of whole wheat bread is a great way of powering up before you cycle. White meat such as chicken or fish is also a great source of protein needed for a long bike ride.
5. Make your ride count and save your hard efforts for last
According to research, oxygen consumption after an exercise aids in eliminating fat stores. You can push your body into overdrive after cycling by brushing it with several hard efforts before you finish. This will stimulate your body to continue consuming oxygen even after the exercise. This in, the end, will make the body burn more fat. As reinforcement, you can look for the best mountain bike for the money to be using it as an exercise bike after a long ride. This will help you lose weight.
6. Instead of using a car to work, use your bike
Probably you have never thought of this. However, if cycling for weight loss is your objective, you can choose this option. And instead of using same route, you can search for various terrain and distance routes to be using when heading to work. Note that when you use the same route all the time, it can become boring and you may not realize your weight loss goal if the route is short. So, when you have some extra time to work once in a while, you can opt to use the longest route. In the long run, it will pay fat dividends.
You had never known whether you can lose weight with your bike? You can. The same bike you have been using and your hobby can be a great way of achieving the waistline you so desire. Jump on your bike and begin your weight loss journey.
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