Losing weight for a lot of women can definitely be the challenge of the century and that’s no lie. In this day and age, the art of exercising has become a lot more popular and with that, will come tons of new activities and options to engage in when attempting to lose weight. What if you’re a cyclist who enjoys being outside with your bicycle, engaging in local races and so forth? The bigger question is what if you’re trying to lose weight with your bike? How can a woman lose weight with their bicycle? Today, we are going to be going over the top seven ways a female cyclist can lose weight with her bicycle.
Always Keep It Moving
When it comes to riding, make sure you’re doing just that and some more, okay? To properly lose your weight, you must get on your bicycle and keep it moving. That’s the key to losing weight. Did you know that the average cyclist will burn forty calories per mile? That’s right! Just think how many calories you would burn if you rode a total of fifty miles per week! That would absolutely be amazing, wouldn’t it? I know it’s quite difficult to even find the time to ride that much, especially if you have a family to tend to. Life happens and that’s no lie. Keep in mind that at moderately sedate 15 miles per hour, this means a weekly time pledge of 10 hours on the bike can burn a monstrous 6,000 calories.
If you’re a woman that struggles to find the time to ride a lot each week, then let me ask you this simple question. Do you drive to work and is your commute far away? If you answered yes to the first question and no to the other, then you may have just found a simple solution to more biking. You could easily cycle to your job and if you’re full time, then that means that you’ll be biking five days out of the week to and from work. Plus, if you bike on the weekends, just imagine how many calories you would be burning if you just made one simple switch to your work schedule.
Boosting Carbs and Trimming Fat
Boosting your carbs and learning how to trim fat out of most of your diet will help you to lose more weight as you cycle. Your issue may not be how much you eat, but the nutritional balance among carbohydrates, fats, and protein. For high-level stamina performance, aim for sixty to seventy percent starch with less than 30 percent fat. This will also help with weight loss. Keep in mind that it usually isn’t necessary to make fundamental adjustments to achieve these percentages. Minor changes work best. For instance, don’t eat a whole bowl of chili with meat. Instead, fill half the bowl with brown rice, then scoop a small amount of chili on top. Try substituting fat-free yogurt for sour cream and fruit for sweets. What are some great foods that will give me a lot of carbs? That’s a great question and below in listing format, we are going to provide some of those amazing foods out to you as a guide.
- Mango: 50 grams per fruit
- Sandwich Wraps: 36 grams per wrap
- Raisins: 34 grams per 1.5 oz. small box
- Bagels: 55 grams per medium bagel
- Muffins: 74 grams, large pastry
- Smoothies: 44 – 55 grams per 15-ounce bottle.
It can absolutely be hard to transition your diet when attempting to lose weight, but it is possible. You must remember that what you put into your body, eventually that’s what you’re going to turn into. You want to feel good and be able to cycle, don’t you? Well, to do that, you must learn how to treat your vessel (body) with the proper foods so the journey will be worthwhile and not feel like punishment. We are in total control of our bodies; what goes in and goes out. Be smart and learn how to eat clever. Your body and personal journey will thank-you in the long run.
Keeping Your Upper Body Fit
This is essential in losing weight. You need to make sure that you’re strong in your upper body, not only to cycle better, but to help your overall body drop the pounds! Cycling is principally a leg sport and riders can lose muscle volume in their upper body. This is important because if you lose muscle, you don’t burn as many calories. The solution is year-round resistance training, but this doesn’t mean hours in the weight room. As little as twenty minutes twice a week during the cycling season, and thirty minutes two or three times weekly during the Winter will uphold and even increase your upper body muscle mass.
If you don’t want to keep a gym membership, which I totally understand, then here is what I would personally recommend you doing. Go out and purchase some dumbbells and do some resistance training at your house. Some women like this idea a lot better because they are in the comforts of their own home, working out and getting stronger. When we can keep our upper body strong and fit, this will help to reduce fat particles which build up over time with specific diets we’ve had in the past and so on.
Filling Up on Water
Nope, we couldn’t escape the water route! It’s so important as a cyclist, woman, and overall human being that you fill up on a lot of water each day. You’ve probably heard it all before from your mother as a child. You need to drink eight, eight-ounce glasses of water per day to maintain proper hydration in your body. Well, just think if you’re on the journey to lose weight and you’re in constant motion, sweating it all out. You would definitely need more than just eight glasses per day. Keep in mind that to ride enough in Summer heat to lose weight, you must stay hydrated. Be sure that you start Summertime trips with at least two full bottles and know where you can stop for fill-ups along the way. Just think, wouldn’t it be smarter to only drink water each time you work out than a sugary drink, such as Gatorade or a soda pop? Let me give you a small example as to how much sugar some of these drinks have in them.
- Gatorade: This drink has twenty-one grams of sugar to one bottle.
- Soda Pop: This drink has thirty-nine grams of sugar to one bottle.
- Basic Energy Drink: This drink has twenty-nine grams of sugar to one bottle.
The more water we drink, the easier it will be to lose weight because water, as we all know has absolutely zero calories in it. It’s the most pure, cleanest drink that we could put into our bodies and when we are trying to lose weight and workout, wouldn’t it make sense to drink plenty of water? It absolutely would!
Cutting Down on The Alcohol
As bad as this may seem for a lot of people, but cutting down on how much alcohol you consume will help you to lose weight. Why is this? Well, we must remember that alcohol has quite a lot of sugar content in it, which is the worst thing that you as a female trying to lose weight could put into your body. Alcohol is one of the main factors that can pay to unnecessary weight gain. It is usually a three-pronged occurrence, with highly calorific alcoholic drinks piling on empty calories. The alcohol content can also will modify your senses on the situation and how much you have drunk, which can lead to bigger consumption of alcohol, which can also lead to binge eating and that piles on additional calories as well.
As good as a lot of alcohol is, we must remember that we are on a journey of trying to lose weight and the more you drink, you’re only going to pile on more weight throughout your body. Keep in mind that by drinking more alcohol will keep you very tired and sluggish. This is such a bad quality when it comes to female cyclists because you will to keep your energy up while you ride. Drinking too much alcohol is bad, not only for added weight gain, but too much will keep you unmotivated, tired, and super sluggish. As a female cyclist trying to lose weight, that is something that you absolutely do not need in your life.
Avoid Bike Fueling
What does this really mean? Well, bike fueling means that you’re stopping on your commute and filling up on unnecessary carbs, which you must remember that too many carbs can lead to added weight gain. Remember, it may be one of the most tempting things about riding a bike, but when it comes to weight loss, it is vital not to over spoil on unnecessary carb feasting unless you really need it. Any ride less than an hour shouldn’t require you to drink or eat anything other than a bottle of water.
After that you’ll only need around 60-90g of carbohydrates an hour to avoid bonking at the same time as not over consuming. An easy way to avoid this temptation is to only take the necessary food and drinks out on the ride with you. The key is self-control and if you don’t have it, drinking more water, avoiding bike fueling and so on is going to be so difficult for you. The key to anything successful in life is endurance and keeping a straight-forward mindset. You must be strong and tell yourself that you are in it to win and by winning, I mean to lose a proper amount of weight while cycling. A person can get all the advice to win all day long, but it’s not going to do you any good if you don’t put in the correct effort and follow the skill.
Getting Plenty of Sleep
To help your body get rid of added weight, you need to make sure that you’re getting a lovely amount of sleep each night. You need to try and get at least a solid, eight hours of sleep each night. I know this can be so difficult if you have small children to take care of, but if you can obtain at least six to eight hours of solid sleep per night, then this will help your weight loss journey tremendously. Why? Well, remember that sleep is the silent hero of weight loss.
Studies have found that people who get six to eight hours of sleep a night are much more effective at losing weight and keeping it off and tend to be less worried on the daily basis.Research has also indicated that people who don’t get enough sleep at night are more prone to feeling hungry and less likely to feel gratified when they eat. Of course, a good night’s sleep is vital to help the body repair and shape muscle after each day, so you’re ready for the next. It sounds simple, but it’s important. You need to have a purpose for a quality sleep of around seven hours every night to grant yourself the best opportunity of losing that weight.