Cycling and Weight Loss: What Really Works

Introduction

Cycling is one of the most effective sports for weight loss. However, many cyclists do not see the expected results despite hours in the saddle. Here's what science really says about cycling and weight loss.

The Numbers: How Many Calories Do You Burn While Cycling?

  • Moderate cycling (20 km/h): 400-500 kcal/h
  • Sustained cycling (25-30 km/h): 600-800 kcal/h
  • Intense cycling (30+ km/h): 800-1000 kcal/h

Why Some Cyclists Don't Lose Weight

Dietary Compensation

Exercise stimulates appetite. Many cyclists eat more than they burn, canceling out the calorie deficit.

Metabolic Adaptation

The body adapts to exertion and becomes more efficient. The same rides burn fewer calories over time.

Water Retention

Training causes temporary water retention that masks fat loss on the scale.

Strategies That Work

  • Fasted Zone 2: maximizes fat utilization as fuel
  • Moderate Calorie Deficit: 300-500 kcal/day, no more
  • High Protein: preserves muscle mass during weight loss
  • Consistency: 3-4 rides per week in the long term

Conclusion

Cycling is excellent for weight loss provided you manage your diet. And a fit body deserves a well-displayed bike on a David & Clément stand.