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One of the most frequently asked questions among those who train from home is: Why do I cycle and not lose weight? Despite the constant effort, many people get frustrated when they don’t see results on the scale, something that can be demotivating if this is the main goal. Keep in mind that losing weight is a multifactorial process, and indoor cycling is just one piece of the puzzle. In this article we analyze what are the possible causes and what you can do to start losing weight in your indoor workouts. Let’s get to it!
I ride an exercise bike and I don’t lose weight: possible causes
Have you been trying for months to lose weight and hitting the pedals hard, but you don’t notice any results in your weight loss? Sometimes, training may not be effective if you are doing it incorrectly or there are other factors you are not considering that may affect your results. This is more common than you think, and many of the reasons people question why I’m doing exercise cycling and not losing weight are as follows.
You’re not reaching a caloric deficit
A calorie deficit occurs when you consume fewer calories than your body needs to function each day. It is the basis of any weight loss process: if your caloric intake is less than your energy expenditure, your body draws on its reserves – mainly fat – for energy, leading to weight loss. Conversely, if you exercise, but consume more calories than you expend, you will not generate that deficit and, therefore, you will not lose weight, even if you practice indoor cycling daily and/or any other sport. Many people think that training alone is enough, but nutrition is still the key factor. Even with intense indoor cycling sessions, if you eat ultra-caloric foods or overeat after exercise, the calorie balance will still be positive. So, if you ask yourself why I do not lose weight, the answer is usually not reaching the desired caloric deficit. In fact, if we talk about the percentage of factors that influence weight loss, in general terms we find that 75% is what we eat and 25% corresponds to exercise, hence the importance of reviewing the diet well.
Lack of rest and how it affects your weight
One of the most overlooked factors when it comes to weight loss is rest. Sleeping poorly or not enough sleep has direct consequences on our appetite and weight control. Lack of sleep affects the hormones that regulate hunger, such as ghrelin and leptin, causing an increase in appetite and a greater inclination to snack between meals, especially foods rich in sugars or ultra-processed foods. In addition, by not resting well, blood glucose levels tend to drop (hypoglycemia), which generates a feeling of urgency to consume something sweet or caloric. Sleeping between 7 and 8 hours a day is a basic recommendation, but it is often not followed. A simple and effective tip is to go to bed earlier if you know you will get up early. Rest not only helps you perform better, it is also key to activate your metabolism and better control your appetite.
The type of training and the lack of variety in your workout routines
Light workouts with no variation in intensity do not stimulate the metabolism as much as high-intensity interval training (HIIT). It is key to vary your workouts: alternate endurance sessions with HIIT sessions, increase the load progressively (ideal if you use a bike like the ZBike 2.0 with electronic resistance) and analyze your progress. Always doing the same activity, such as indoor cycling, is good for habit-forming and for your cardiovascular health (most important of all), but it can be insufficient if your goal is to lose weight. The human body has a great capacity for adaptation: if you do not introduce changes in your routine, such as variations in intensity or type of training, your progress may stagnate.
One of the great allies to break this stagnation is strength training. Including resistance or toning exercises in your week not only improves body composition, but also increases your basal metabolic rate. That is, your body starts burning more calories throughout the day, even at rest, thanks to increased muscle mass. In addition, combining cycling with strength activates more muscle groups, improves performance in your cardio sessions and accelerates the fat loss process. In short, it’s not just about moving more, but about moving better and more completely.
The keys to slimming down using the indoor bike
As we indicated throughout the article, if you ride an exercise bike and don’t lose weight (even if it’s a smart indoor cycling bike), it’s time to review your overall plan. The problem is not in the bike, but in the approach. With adapted training, proper nutrition and control of variables, indoor cycling can be your great ally to achieve your goals in a healthy and sustainable way. We recommend that you take into account the causes mentioned above and pay attention to the following recommendations and tips:
- Define your goal: lose fat, tone up, increase endurance….
- Keep track of your data: weight, fat percentage, body measurements.
- Train with structure: mix long workouts with more intense sessions.
- Use tools to work correctly: that allow you to control your heart rate zones so that you can give your all in your workouts, but safely.
- Don’t get obsessed with weight: body volume can be reduced, even if weight is maintained, especially if you gain muscle mass.
