HomeAnswersIs road cycling good for weight loss?

Is road cycling good for weight loss?

This question is about Cycling
Sarah Achleithner, health and wellness writer
Yes, road cycling can assist with weight loss especially when combined with dietary interventions to achieve a calorie deficit. A pooled analysis of 15 studies published in the British Journal of Sports Medicine showed that cycling has a favorable effect on body composition as well as blood lipids and cardiorespiratory fitness [1].
The recommended calorie deficit to achieve 0.5-1lb weight loss per week, is 250-500kcal per day. To put that in perspective, a person that weighs 155lb (70.5kg) burns roughly 288 calories every 30 minutes cycling at 12-13.9 mph, and up to 360 calories at 14-15.9 mph [2].
Woman on a road bike with a lake and mountains in the background
[1] Nordengen, S., Andersen, L. B., Solbraa, A. K., & Riiser, A. (2019). Cycling and cardiovascular disease risk factors including body composition, blood lipids and cardiorespiratory fitness analysed as continuous variables: Part 2-systematic review with meta-analysis. British journal of sports medicine, 53(14), 879–885. https://doi.org/10.1136/bjsports-2018-099778
 [2] Calories burned in 30 minutes for people of three different weights. Harvard Health. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities.

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