Angela Mwebi

7 Quick and Easy Ways to Lose Weight Cycling Dust off your bike and get ready to shed those extra pounds… Cycling is an easy and inexpensive way to begin your weight loss journey. And the good news? It's so much fun. There is nothing better than losing weight while doing what you love. In case you might be asking yourself, what if I don't know how to ride a bicycle? Ask no more. Cycling is as easy as ABC. It's something you can learn in a few hours and start your weight loss journey right away! Cycling is truly the ‘lazy man’s’ way to lose weight because it is not strenuous. Check out these 7 quick and easy ways to lose weight cycling. Let's jump right in! 1. Do high-intensity interval training (HIIT) HIIT is vigorous training that you undertake in a small amount of time. It is efficient in achieving greater health and fitness benefits in a short duration. The sweet spot for cycling HIIT workouts should be within the 25-30 min range. This increases the benefits and allows your body to rejuvenate. American College of Sports Medicine experts suggest that you start with one-hit sessions for the first week and build up to three sessions for the consequent weeks. 2. Stay hydrated Your metabolism will increase if you drink water often. You need to drink water before and after your cycle. When out cycling for a long duration, keep your body hydrated at an interval of 10 to 15 minutes. If you are having a HIIT session, drink 15 to 20 ounces of water 15 minutes before you begin or start. Water is also good for weight loss as it will make you feel full and eat less before and after your workout. Drinking water also regulates body temperature, enhances muscle repair, and restores normal carbohydrate levels. 3. Eat healthy food before and after exercises Whether you are cycling indoors or outdoors, you need energy. You can get it by eating a balanced diet. Studies suggest that eating carbohydrates before a workout enhances exercise performance in High-intensity training. You should avoid highly processed junk foods that will deter you from losing weight quickly. 4. Set an attainable goal Don’t set the bar too high. Be affectionate to yourself and set short term goals you can achieve without pushing yourself too hard. Use the SMART (Specific, Measurable, Achievable, Realistic, and Timely) tool to help you plan and achieve your weight loss goal quickly and easily. Your weekly aim should be to lose 1 or 2 pounds. You should set your goal to revolve around that rate if you want success, Incorporate a weight loss calculator in your routine to help you keep track of your daily calorie intake. 5. Cycle to work Cycling is a cheap mean of transport that you can use to get to work daily. Health experts suggest that cycling daily especially at high intensity can help you lower body fat levels, even if it is for 30 minutes. It is also essential in increasing your metabolism and building your muscles. Cycling also improves your concentration level and reduces stress thus making you more productive at work. You don’t have to go to the gym if your work is demanding; you can still lose weight by cycling. A daily bike ride can make a lot of difference beyond your imagination. 6. Get plenty of sleep After a vigorous cycling session, a good night's sleep is highly recommended. Tissue repairing hormones are released from the pituitary gland when you are asleep. This is essential for muscle growth and helps the body reap the full benefits of your cycling exercise. Sleeping reenergizes and restores your body. Being physically and mentally alert will propel you faster towards your goal of losing weight. 7. Track your progress You need to track your progress daily if you want to lose weight quickly and easily. Having your daily progress will enable you to focus on the cycling routine and move you in the right direction. It helps you stay committed, makes you work efficiently, and not to get distracted. There are three ways you can keep track of your progress. They include; Looking at the big picture When you embark on your journey of losing weight cycling, you should have in mind the ideal weight you want to achieve or the type of body you want. This will keep your motivated and be your inspiration to wake up and begin your cycling routine. Planning your time Set aside time for cycling in your daily routine if you want to lose weight quickly and easily. Some applications can help you manage your time wisely and never miss out on a training session. Celebrating small victories You should celebrate every small accomplishment. This will make you increase your weight loss efforts. Don't forget to give yourself a small reward every time you are celebrating these small wins. How about buying yourself some new workout gear ;) Wrapping it up Cycling is as effective as going to the gym so whenever you get the chance, make the most of it. The beauty of bicycles is that it is fun and you can lose weight even without noticing! You can ride with family, friends or enjoy some alone time. No matter your size, you can start cycling today to get that dream body.