How to Lose Weight While Biking Every Day

Biking can be used for transportation, recreation and weight loss. The number one component of any weight loss program is physical activity that engages the body in order to burn calories. Biking every day offers you an easy way to burn calories and ultimately lose weight while toning your muscles. Weight loss can dramatically improve your overall health and quality of life.

Step 1

Begin biking for small periods of time at first. If you are going to bike every day, it is important that you build up to longer sessions to avoid injuring your muscles and joints. Start with 10 to 15 minutes every day and add five to 10 minutes to your sessions in each subsequent week.

Step 2

Complete at least 30 minutes of biking every day to lose weight, once you build up to longer sessions of riding as discussed in step 1. According to Shape Fit, an average-size person can burn between 250 and 500 calories in just 30 minutes; burning excess calories leads to weight loss. For every 3,500 calories you burn, you can lose a pound of weight.

Step 3

Incorporate different styles of biking into your program. Try biking outdoors, using a stationary bike indoors and taking indoor cycling classes. Variety helps to keep you interested and prevents your body from reaching a plateau. A plateau is a point at which your body adapts to physical activity and stops losing weight.

Step 4

Perform interval training while biking to lose weight even faster. Try alternating 60-second intervals of faster-paced and slower-paced riding. By alternating intervals where you work your hardest with intervals of slower periods, you force your muscles to work harder, and also boost your metabolism and burn more calories.

Step 5

Ride your bike instead of driving your car. Try riding to work, the grocery store, the library and any place you can safely travel to within minutes of your home on your bike. These added sessions will help to shed more weight and save you gas money.


Biking every day can put stress on your muscles. If your body feels fatigued, reduce the time you bike every day by 10 minutes for a week or two.

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