Is Cycling Good for Weight Loss on Stomach? (The Truth)

can you lose belly fat by cycling

I enjoy cycling amidst nature’s beauty, enjoying the cool breeze with the added benefit of losing weight and staying fit? Who wouldn’t want that? It’s been a year since I incorporated cycling into my daily routine, and I have seen some great body changes.

My endurance level had increased dramatically from before I started. It has also helped a great deal with my posture, but that might be a side benefit. However, cycling and maintaining a healthy diet have truly helped me burn those long-due to go belly fat.

So, if you were wondering if cycling does burn belly fat, then trust me when I say it can. But you need to do the right things to make it work!

Simple Way to Burn Belly Fat while Biking

Here are some of the best cycling methods to lose weight on the stomach:

Pace Yourself with HIIT

benefits of cycling exercise for reducing tummy

No doubt, your stomach muscles do not stretch as much as it does during glutes or quads while cycling. However, cycling is a kind of aerobic exercise, which means you are burning off belly fat while you cycle. The first method to get started with burning stomach fat is just to start biking, but make sure you start at a moderately intensive pace.

Most cycling coaches recommend sticking to the 80/20 rule when it comes to intensity. This means you need to work out 80% of the time at a lower intensity and the other 20% of the time at medium to high intensity. Cycling like this is an excellent way of maintaining your energy when it’s time to cycle at harder intensities.

To make it easy to pace yourself, try leaving home early and cycling to work or around your community for a few days. While doing so, incorporate the 80/20 method of HIIT while cycling, and overtime, you will see how effective it is in burning fats and calories. With time, your fitness and endurance level will increase, you’ll burn calories and cut belly fat.

Fasted Cycling

Cycling on an empty stomach is another effective method to lose belly fat through riding a bicycle. This method is often referred to as fasted cycling and has produced impressive results for many persons. However, although this method provides great benefits, it also has some negatives attached to it, such as being hard to stick to and tiring. So, try not to do this every day.

So, one may ask, what is Fasted cycling? It is doing your regular cycling on an empty stomach. I always recommend an 8-hour window interval between when you last ate something to the time you plan to start fasted cycling. You can drink a cup of water or coffee before starting if you need to.

Also, if you’re planning to ride for a long time, you can carry some high energy foods to eat along the way.

Remember, the goal is to start on an empty stomach and not to starve yourself. After cycling for about two hours on an empty stomach, you can eat.

Also, don’t rush. Go steady at low intensity. And remember that when you cycle on an empty stomach, due to low glycogen levels, your body will burn more fat as fuel. So stay focused and push through it regardless of how hard it may seem at first.

Off-bike exercise

Another way to lose belly fat is by doing exercises off the bike. You always want to incorporate different practices in your routine to lose belly fat and target other areas of your body.

To improve your endurance level and strength, what you do when you’re not cycling also plays an important role. The more you exercise, the more your fitness level increases. The more your fitness level increases, the more cycling you can do. And the more cycling you do, the more fat you can burn off your stomach.

Instead of just doing sit-ups and stomach crunches, we recommend you do some aerobic muscle exercise. One popular off-bike exercise that aids while you cycle is the “lying down bicycle” exercise. You can also do some planks, Pilates, yoga, Zumba, etc. All these exercises prove beneficial for cyclists and strengthen your core.

Commuting to Work

Short bike trips like commuting to work regularly can also burn some levels of calories over time. Even if it does not make a huge difference, commuting to work periodically will keep you fit by improving your BMI. By reducing your BMI, you will, in turn, lose plenty of hidden body fats.

Eating Right

Any workout regime, including cycling, will not give you the best results if you don’t eat right. Avoid eating foods like cheese, sugary sweets, butter, etc. since these have high saturated fat content.

Also, try not to consume anything with the label “Low fat.” Most of these have high sugar content and thus are rich in calories. Make sure you do a quick ingredient check before consuming such foods. Moreover, you should avoid alcoholic beverages and salty foods as well.

Instead, you should add more foods that are rich in lean protein. Foods such as eggs, leafy greens, lean beef and chicken, beans, potatoes, and salmon will undoubtedly help a great deal in losing weight on the stomach.

Get proper rest

While cycling is essential for weight loss. It is just as vital to get adequate rest and sleep after cycling. Many studies have shown that you are most likely to gain excess weight if you are sleep deprived.

So, after a long day of cycling and burning those calories, make sure to get a good rest.

Here are some more tips to keep in mind when cycling

Get the right bike fit.

Riding a bike that fits well will automatically give you a better and more efficient experience. It will also keep you away from unwanted fatigue and soreness. Besides, it’ll help you better your posture.

Never ride with headphones on

This does not need much explanation as we all know how extremely dangerous this can be. Whether you are riding on a busy road or not, we do not recommend putting on headphones while cycling. Be fully aware of your surroundings.

Put on a helmet

Again, this needs no further explanation. This is the first and foremost step to be safe while cycling. Never get on your bike without a good helmet. There are plenty of options out there to choose from, you can check out our buyers guide for folding helmets for our top rated recommendations.

Change your position while cycling.

Cycling in the same position for an extended period will make your arms and body ache. By “changing your riding position,” we do not mean to say to change your entire sitting posture. You can simply move around your hands on the handlebars or shift your grip. Or, you can stand up to pedal every few minutes and try to do HIIT while cycling.


How long should I cycle to lose belly weight?

The answer to this question is quite tricky. If you follow the tips mentioned above and tricks, then cycling for about 6-10 miles per day will prove beneficial to losing belly fat quickly.

However, if you are just cycling for leisure and pedaling easy, even an hour of easy pedaling won’t make any difference.

Which bicycle is best for weight loss?

There is no such bicycle mainly meant for weight loss. It depends entirely on you and how you ride it. But when it comes to ease and comfort, you might want to get a comfort/cruiser bike, road bikes, mountain bikes, or a hybrid bike.

How can we cycle safely?

Whether you are out for a 30 minutes ride or out for a long two-hour ride, never forget to put on your helmet as that’s the number one way to stay safe. If you’re going to be out for long, carry enough water and food. Also, apply lots of sunscreens to protect yourself from the harmful sun rays.

Additionally, you could install side mirrors, bells or horns, front lights, and bike wheel lights or reflectors.

How does cycling improve posture?

Cycling helps to improve posture by engaging the core muscles and strengthening them. A strong core can improve posture and reduce belly fat.

Is cycling or walking better for reducing belly fat?

Both cycling and walking are effective for reducing belly fat. However, walking can burn more calories and lead to a greater reduction in belly fat in a shorter amount of time.

Does cycling burn fat on the thighs?

Cycling can burn fat on the thighs and other areas of the body. The thigh muscles, quadriceps, and hamstrings are engaged during cycling, and as you cycle, you burn calories which in turn helps to burn fat.

Does cycling reduce back fat?

Cycling can help reduce back fat as it is a form of cardiovascular exercise that burns calories, reducing overall body fat. Additionally, cycling engages the back muscles, which can help tone and reduce back fat.

Will belly fat go away with cycling?

Cycling can aid in reducing belly fat when combined with a healthy diet and consistent exercise routine. Consistently cycling and maintaining a calorie deficit can lead to weight loss, including belly fat.

How effective is cycling at burning body fat?

Cycling can be very effective at burning body fat, as it is a form of cardiovascular exercise that increases calorie burn the longer and harder you cycle. When paired with a healthy diet and consistent exercise routine, cycling can reduce overall body fat.

Can cycling help lose fat?

Yes, cycling can help lose fat as it is a form of exercise that burns calories and increases calorie burn. When paired with a healthy diet and consistent exercise routine, cycling can lead to weight loss and a reduction in overall body fat.

How can cycling provide fat burning benefits?

Cycling provides fat burning benefits by increasing calorie burn through cardiovascular exercise. As you cycle, your body burns calories, leading to a reduction in overall body fat. Additionally, cycling can help to maintain muscle mass, which can lead to burning more calories at rest.

Does cycling burn more calories than weight training?

Cycling can burn more calories than weight training, depending on the activity’s intensity and the workout’s duration. However, weight training can also be effective at burning calories and reducing body fat. A balanced approach that includes both cardio and strength training can be most effective for weight loss.

How does moderate intensity cycling reduce belly fat?

Moderate intensity cycling can reduce belly fat by burning calories and increasing calorie burn. As you cycle at a moderate intensity, your body burns calories, reducing overall body fat. Additionally, cycling at a moderate intensity can also provide health benefits such as reducing blood pressure.


Losing fat from your stomach through cycling isn’t hard. You need to be consistent, follow the tips in this article, and try to stay safe while riding. Losing weight takes time, but with enough effort, it can be done quickly. However, you must always take a break from exercising whenever you feel your body needs rest.

Also, do not compare your weight loss journey to someone else’s. Every human body works differently. So, don’t be discouraged if you don’t see the results as quickly. Motivate yourself every single day towards your goal.

It is not a one-day to success trick. But slowly, with consistency and determination, you will achieve your desired weight loss goal.

Also read: The Best Exercise Bike for Weight Loss: How to Lose Belly Fat & Weight Fast

Last Updated on October 13, 2023 by Daniel White

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