Does Cycling Reduce Belly Fat? Fact or a Myth? (2023)

Does cycling burn belly fat, or is it possible to lose weight by cycling? We’re here to answer all your questions.

Cycling does, in fact, aid in the burning of calories and raising of your metabolism, which aids in the reduction of belly fat as well as other types of body fat. Cycling for one hour at a high-intensity burn between 590 and 930 calories.

Does cycling reduce tummy fat? How many times have you posed this question to yourself?

Don’t be alarmed. We’ll give you a detailed response to that question today. Let’s get this celebration started, shall we?

For as long as we can remember, belly fat has plagued individuals of all ages all over the world, leading to a series of fast fixes and dangerous innovations that do more harm than good and, in some cases, lead to death.

Despite its unattractive appearance, there are a number of health reasons to lose belly fat, including serious health risks.

Extra visceral fat, according to a Harvard Medical School study, can cause a plethora of health problems by producing more molecules that contribute to chronic diseases, including cardiovascular disease and colorectal cancer.

To put it another way, the more belly fat you have, the more likely you are to develop health problems. That’s why we’re here to answer all your questions about “does cycling reduce belly fat?”. Let’s start.

Does Cycling Help Lose Belly Fat?

Cycling as a sport or hobby is a more secure and cost-effective way to lose belly fat.

Taking up a bike could mean the difference between dying of a heart attack and living longer. Cycling does, in fact, aid in the burning of calories and raising of your metabolism, which aids in the reduction of belly fat as well as other types of body fat.

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Cycling will also tone and sculpt your core, increase fat-burning hormones and chemicals in your body, and suppress your appetite, resulting in a lifestyle transformation rather than a quick fix that will leave you regaining weight in a few months.

But, before you hop on your bike, here are a few ideas to help you get started.

Cycling Tips to Get Rid of Belly Fat

Does cycling burn belly fat? Yes. Following are some of the useful tips which can help you lose belly fat.

Nutrition (Eat healthier foods)

“Abs are made in the kitchen, not the gym,” as the saying goes. Furthermore, it is entirely true.

While cycling is a crucial element of fat-burning, eating improper foods can completely derail the process and drastically lower the amount of weight you can lose in a given amount of time.

Even if you lose belly fat without changing your diet, once you stop cycling, it will return, putting you right back where you started.

Attempt to gradually eliminate unhealthy foods from your diet in favor of more body-friendly foods such as vegetables and fruits.

Saturated fats and complex carbohydrates should be replaced with more vegetables and simpler carbohydrates to assist you to lose more calories than you consume.

Saturated and trans-fat-rich foods should be avoided, such as cheese, milk, cream, and various meats and pastries.

Avoid alcoholic beverages and sugary foods, as they are both bad for your health and belly fat.

Another thing to keep in mind is to never starve oneself. Although it may appear to be a logical technique, fasting is detrimental to your health and hinders the process of losing belly fat.

Due to a lack of energy, starving leads your body to perform poorly in cycling and can also contribute to weight gain because your body will go into starvation mode and store all the calories it receives in fear of not obtaining any more.

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This technique also lowers the metabolism, which means fewer calories are burned on a consistent basis.

Cycle at a steady pace

This may be difficult at first if you’re new to cycling, but with practice, you’ll get the hang of it. Make every attempt to bike at a steady, consistent, but challenging pace.

This will help you burn the same amount of fat every time and even more fat as your metabolism increases.

You should do a high-intensity cycling exercise at least three times a week to meet your goals, with each session aiming to exceed your maximum heart rate.

While it’s crucial to get your work out on a daily basis, don’t overdo it. Excessive high-intensity cycling sessions can hurt your body by putting it under a lot of stress in an attempt to overperform, which will just slow down the process and cause you to lose less belly fat.

Consider adding interval training

For beginners, cycling at a steady pace is good, but cycling at varied intervals burns significantly more calories.

Alter your cycling speeds during your cycling if possible, starting slowly for 30 seconds, then quickly for a minute, and repeating as needed.

This will help to keep your heart rate up, so if you have a chronic health condition like hypertension, be cautious, but otherwise, keep running at this pace for better results.

Interval exercise also offers the added benefit of keeping your metabolism high for the next 12 hours, resulting in a significant increase in the number of calories burned.

Engage your core

To begin, this is not a spot-reduction exercise since, rather than burning belly fat, using your core strengthens your stomach muscles and makes you stronger.

Engaging your core also improves posture and provides your abdomen with a more sculpted and defined appearance.

Even if you aren’t overweight, changing your posture will make your midsection appear slimmer.

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As long as you don’t put too much strain on your arms or lean too far forward throughout your cycling session, maintaining an average abdominal contraction can help you engage your core in the workout.

Instead, preserve your balance on your bike by directing the movement and position of your arms and feet with your core.

Eliminate stress & other mental health issues

Because stress and moodiness can significantly limit your body’s ability to burn calories if you want to lose weight, strive to lessen stress and related issues such as despair and anxiety.

Exercising is a well-known mood booster, so after a few weeks, you may notice a difference in your moodiness, resulting in you being happier and healthier. Stress is one of the most difficult difficulties to conquer, but in the long term, it will help both your mental and physical health.

Rest well

One of the most effective ways for achieving your weight loss goals is to turn off the lights and go to bed. The amount of sleep one gets is closely associated with whether or not one reaches their weight loss objectives, according to a study published in the International Journal of Obesity.

People who slept between six and eight hours per night had a better chance of meeting their weight loss goals than those who slept less or more, according to the research.

Sleep is also necessary for your body to recover after a workout, as it assists muscle regeneration and prevents exercise-related illnesses.


Does cycling burn belly fat? The answer is yes. Cycling is an excellent way to burn excess belly fat and permanently lose weight, and with these tips, you’ll be able to achieve it in no time. So, what have you got to lose by giving it a shot? Now is the time to get on your bike and ride!

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Is cycling enough to lose belly fat? ›

In conclusion, cycling more and eating better will certainly help lose belly fat. But the benefits of cycling aren't reserved for lean riders and weight is no barrier to cycling.

Which exercise burns the most belly fat? ›

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Is 20 minutes of cycling enough to lose weight? ›

What many do not know is that a daily cycle ride of only 20 minutes is sufficient to achieve this target! Regular cycling helps in burning around 1,000 calories a week, and even cycling at a mild pace of 12 mph will help you burn 563 calories per hour, says research.

Is walking or cycling better for belly fat? ›

As the table above shows, cycling tends to burn more calories in the same time period compared with walking (1, 2). Thus, cycling may be the better choice if you want to lose weight but don't have a lot of time for exercise.

Is 30 minutes of cycling a day enough to lose weight? ›

In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer. ACE also suggests incorporating two activities into one cross-training session to boost weight loss.

How long should I cycle for belly fat? ›

According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in which one usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure that you do cycling for at least 30 minutes," he says.


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