Recently, cycling seems to be back in trend. The streets that tend to be quiet during the pandemic have made many people want to exercise or just go around the city by bicycle.
Not only that, some of us cycle to help lose weight. Are you one of them? If you are busy cycling and want your body weight to be more ideal, there are a number of things that need to be considered.
There are several ways you can do to maximize weight loss by cycling. Starting from paying attention to food intake, adjusting the speed, to avoiding dehydration.
Make sure to eat before cycling
Before doing sports, we should really fill your stomach first. This can reduce the risk of running out of energy during exercise. If you choose to cycle in the morning, Ladies can have breakfast first with oatmeal, bread and eggs, or high-fiber vegetables. If your cycling time is in the afternoon or evening, you can eat fruits such as apples and bananas. This type of food can provide energy to the body so that cycling can be maximized.
Pay attention to the strength of the pedal
Losing weight by cycling doesn’t mean you have to pedal as fast as you can so that fat can burn quickly. Because pedaling at full strength will actually make you tired faster and ride your bike less optimally.
Therefore, you must find a cycling intensity that is not too fast but also not too slow. Do it for about 15 minutes. After that you can pedal the bike at a slightly higher speed and then slow down the speed.
You can measure your cycling speed using the heart rate monitor on the smart watch. Make sure your heart rate doesn’t exceed 68-79 percent. This speed can help you lose weight to the maximum.
Calculate calories reduced during cycling
Ladies, if you want to seriously lose weight by cycling, make sure you are not only monitoring the calories intake but also the calories burned by the body.
Calculating calories burned while cycling will be easier if you have a smart watch. But if you don’t have it, you can consult a nutritionist about your Basal Metabolic Rate (BMR). BMR is the number of calories in your body that you have when you are not doing any activity.
If you do it to the max, one hour of cycling every day can help you burn lots of calories. Make sure you don’t get obsessed and burn more than 500 calories so that your body doesn’t starve and become weak.
Balance it out with a healthy diet
Like other sports, losing weight by cycling also needs to be balanced with a healthy diet. Because burning fat doesn’t necessarily make your body healthier. For that, Ladies can have a healthy diet that doesn’t harm the body. For example, such as a vegetable breakfast, consuming unprocessed fruits, to reduce salt intake.
In addition to helping accelerate weight loss, diet can also make the body healthier and fresher.
Hydrates the body well
Burning calories means that you will excrete a lot of fluids in the body. This fluid is usually in the form of sweat or urine. So that you don’t become dehydrated, make sure you drink water according to the rules. Per day we are advised by experts to consume a minimum of eight glasses. This needs to be done so that the body is not easily dehydrated.
If you want to drink a drink with a taste after cycling, you can consume fruit juice without sugar or infused water. If you want to burn fat faster, you can buy proven pills. This supplement contains lots of vitamins and minerals which of course will make the body’s metabolism maximal, of course it will help you lose weight.