By some estimates riding an electric bike could help you burn 400 calories an hour under the proper conditions. So it is clear that getting on your e-bike is a good way to shed unwanted fat.
Electric bikes are also fun. They can be a very enjoyable alternative to some car trips, and they sure beat spending all day indoors at a desk or watching Gunsmoke reruns on TNT. In fact one of the big benefits of choosing an electric bike as your medium, if you will, for weight loss, is that you are, perhaps, more likely to actually ride an e-bike then say run a mile or slide on lycra shorts and head to the local gym.
What follows are five tips to help you lose weight riding an electric bike. Also, it is always a good idea to see your doctor and ensure you’re fit enough for cycling. Your doctor may also be able to recommend dietary changes.
Tip No. 1: Your Diet Matters
To lose weight you need to burn more calories than you ingest. You can do this by increasing your physical activity — this is where riding an electric bike comes in — or reducing how much you eat.
You will probably be most successful if you do both — eating less and exercising more.
Eating less doesn’t, however, mean you have to be hungry. Often you can be just as full eating healthy foods like fruit and vegetables and avoiding processed foods, fast food, and fatty foods. You can speak with your doctor for specific dietary recommendations, and here are a few diet suggestions.
- Eat four or more servings of fruit and vegetables daily.
- Replace refined grains with whole grains.
- Reduce fat intake, but do eat avocados and nuts.
- Reduce or eliminate sugar.
- Cut back on dairy products, since these cause inflammation.
- Reduce meat consumption.
Tip No. 2: Aim to Lose 1 or 2 Pounds Each Week
“It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week,” according to the Mayo Clinic. “Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.”
For your electric bike weight-loss plan, take the Mayo Clinic’s advice and give yourself a reasonable weight-loss goal.
Tip No. 3: Ride for 300 Minutes
It is going to take more than a casual trip around the block to burn fat and lose weight. Our recommendation is that you try riding for about 300 minutes per week.
You should break your time up into three or four rides. If you commute to work, try taking your e-bike a couple times each week. If you watch the grandkids on the weekend take a two-hour ride through your local park system or greenbelt.
If you need to start with 45 minutes per week and build up to 300 minutes that is fine too.
“Electric bikes offer riders a high degree of control over the level of physical exertion required to ride, making them particularly helpful for anybody who would like to become more fit, but who may need to gradually and carefully ease into increased physical activity,” wrote Boris and Yevgeniy Mordkovich in Chapter 3 of The Complete Electric Bike Buyer’s Guide.
Tip No. 4: Find Reasons to Ride
You will need motivation. If you’re going to ride your way to fitness, you will need a reason to get on your electric bike.
For example, you can commit to riding to the grocery store instead of driving. You’ll save money, improve the environment, and have a reason to ride. If you need almond milk, get on your e-bike. Want to pick up some cauliflower, zucchini, and eggplant for a Thai green curry? Get on your bike.
Maybe you have a family vacation coming up at the beach. Imagine your fit, thin self wiggling your toes in the sand as you pose for a group photo. Think of how good you will look on Facebook. Or imagine the opposite. How will it be if you don’t lose the weight? Your picture will still end up on Facebook, there will just be more of you.