Is Cycling Good for Weight Loss?

Definitely – it depends on the effort, though. The cycling activity accounts for 400-1000 calories per hour, thus, it is stamina that gets increased without the negative effects that come from running on a hard surface. In effect, a calorie deficit which is an absolute must for fat loss is obtained.

Indeed, there was a scientific experiment that verified this: individuals who were cycling for more than 1.5 hours per week were 2 pounds lighter and had smaller waists and lower body fat percentages. While getting the same amount of calories burnt at moderate speeds, cycling is less injurious to the knees as compared to running thus a safer option.

Cycling Calorie Burn Chart

Why Cycling Beats Other Cardio for Weight Loss

To begin with, cycling being a low-impact exercise is joint-friendly and one can cycle for longer durations. Thus, the total calorie expenditure is higher. EPOC or "afterburn" effect is another reason why the metabolism remains elevated even after the ride is over. Hence, if you perform 4-5 sessions of 30-45 minutes per week and also cut down 500 calories from your diet, the weight loss will be about 1 lb/week. 

Beginner 4-Week Cycling Plan (Weight Loss Focus)

Week 1: 3x20 min easy (10mph); 300 cal burn/session.
Week 2: 4x25 min moderate; add hills.
Week 3: 4x30 min + 1 HIIT (30s sprint/1min easy x8).
Week 4: 5x35-45 min; 1 long 60 min ride.