According to research, you can burn around 688 calories in an hour if you ride a bicycle at a moderate speed of 19 km/h. So it will take around 77,000 calories from the body to lose 10kg of weight which means you have to cycle approx 110 hours to achieve your desired weight-loss goal i.e., 10kg.
How much cycling to lose 10kg? Generally, 1kg weight is reduced by regular cycling in a week if a proper diet is followed up. Hence, reducing 10kg weight may take around 10-12 weeks. Each individual has different metabolism so it may vary from person to person.
Aim for a rate of weight loss of up to 1kg per week
“For most people, if they have an hour a day, and they are happy doing an hour a day of exercise, then they can expect to lose a kilo a week,” says Andy Wadsworth, a personal trainer and coach.
Research suggests steady cycling burns 300 calories per hour and 600 calories in 2 hours. To lose one kilogram of weight, an average person must burn 8,000 calories. So it will take 4 hours of cycling on a weekly basis to lose 1kg of weight.
For a person of reasonably average size and weight, research suggests you need to cycle 54 hours a month to lose 10 pounds (5kg). This would be close to 2 hours per day.
Cycling one hour a day for weight loss is an excellent way to boost weight loss. A 180-pound individual cycling for an hour at a moderate intensity burns about 650 calories. If you ride six days a week for a year, you will burn about 202,800 calories, which translates to about 58 pounds of body fat!
Cycling 20km A Day Weight Loss – What To Expect
The average rider would burn somewhere between 450 and 1500 calories per hour while cycling. (Source) More normally, the figure would usually be somewhere between 500 and 900. This depends on a range of factors, including: The intensity of the ride.
Yes, it's true, you can lose around 10kg in one month by cycling. Because cycling is an aerobic exercise that will enhance your heart, improve your body shape, and help you to burn calories as well as builds your muscle mass.
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.
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.
That means to burn 1kg of fat you'll have to ride 324.9km.
For the greatest weight loss benefit, you should be cycling for at least five hours, or 300 minutes, each week. You can easily achieve this with one hour of exercise per day, five days per week. You can increase calorie burn by cycling longer or increasing the intensity of your workouts.
As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and excess calories will go a long way at getting your weight loss efforts off to the right start.
If your goal is to lose 10 kg you should consider spending more time exercising maybe 60 - 90 minutes a day instead of 20 - 40 minutes for those who want to lose weight slowly and maintain.
How many calories you burn in an hour of riding a bicycle depends on your speed and other factors. As a rule of thumb, you'd achieve the following calorie consumption during 60 minutes of cycling: Speed up to 15 km/h ≈ 300 kcal. Speed up to 18 km/h ≈ 420 kcal.
Losging 10 kg in a month may or may not be possible with a highly restrictive diet plan. However, it is not a healthy way to lose weight. Also, it is a short-term result. It is also crucial to note that these quick-fix diets may not be sustainable for long-term weight loss.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Depending on the number of carbohydrates you eat, you can quickly lose weight or lose more slowly. Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
According to Harvard, riding a stationary bike at a moderate pace will burn between 210 and 294 calories every 30 minutes, depending on a rider's weight. If we take this at face value (without considering the individual), then riding for 1 hour a day would take around 8 days to lose 1 pound.
“Your skin may not contract back to its smaller shape if weight is lost too quickly.” This inability for the skin to contract as well as it once would have, due to the weakening of the fibers over time, is what leads to excess or saggy skin during weight loss.
As cycling 5K on average takes around 12-15 minutes, then yes it can make you fitter. However, it will take longer to see results. It is recommended that adults cycle around 10K a day in order to see real health benefits. Although, it is important to take the time to rest your body which will only improve your health.
But by cycling daily, you can lose weight, and those pounds will peel off at a reasonable, steady, and, most important, sustainable pace. Even at a recreational pace, cycling sparks metabolic and physiological changes that turn you into a highly efficient fat- and carbohydrate-burner all day long.
5k a day on a bike will DEFINITELY make you fitter! I know so because I got a bike to get to work and back (under 5k) and have lost weight and got noticeably fitter without changing anything else in my life. Good for you and enjoy!! To comment on this thread you need to create a Mumsnet account.