I've started riding 4.5 miles per day, 5-6 days per week since April of this year. So far I'm a little discouraged because I haven't really lost any weight. I know I've gotten a tightened tummy out of it but how about some real weight loss? Most of my 4.5 miles is uphill (gently). Anyone have some biking experience that will help me be more successful?

Have you noticed your clothing fitting looser? Honestly, if you're loosing inches on your waist, don't pay a minute of attention to what the scale says. It sounds like you are being successful, you're just focusing on the wrong number.

From what I understand biking doesn't burn a huge number of calories. And 4.5 miles isn't very far.

If you look at this page for an estimate of how many calories burned you'll see what I mean.

How long does it take you to do your 4.5? Are you struggling or is it an easy ride? I find that it's easy to spend lots of time on an activity at an easy level (and therefore assume that you burned a lot more calories because of time) but you have to really focus on how hard you're pushing yourself as well as time. You'll burn about the same amount of calories going 4.5 miles fast as you would slow, one will just take longer.

I would say biking is similar to running in the fact that you need to be putting in a lot of time to burn enough calories without changing your diet to lose any weight. For running, you need to be averaging about 30-35 miles a week without changing food (eating more or less). Biking would need even more.

However, I'm with Josephine that it's not as important (or very important) to look at the scales. Your measurements will give you a better idea of your results. It is very easy to lose fat and gain muscle at a similar rate so that the scales don't appear to change.

Good Luck.

The 4.5 miles takes me 1/2 hour and according to your chart, I'm burning about 443 calories per ride. I think that's pretty good, actually...especially since I have a radical vegetarian diet. The ride is awful, especially in the beginning, although it's getting a little easier every week.

Thanks for your kind words. I'll keep an eye on my clothes because I'll bet fat is turning to muscle--has to be!

Hmm... I guess I'm confused. If you are doing 4.5 miles in 30 minutes then you are riding at a pace of 9mph. The slowest time on that chart is 10 - 11.9 mph and the calories burned are for 1 hr. So half of either of the amounts listed is 190.5 (381/2) or 265.5 (531/2). With a good diet all the exercise will definitely help, but they're not going to cause you to make big changes in weight lost as you still have to make sure you're not eating back those calories. A can of pop is about 150 calories, or 2 cups of 1% milk about 200. So it's not hard to accidentally re eat those calories back.

Anyway, definitely keep an eye on your clothes. A lot of the time the only way I can tell I'm making any difference (since my body doesn't like to lose weight) is that my pants are a little loser and my endurance is a lot better. The first time I ever got on an elliptical I thought I would die after 15 minutes at level 4. Now I can easily do 30 minutes at level 10! It all adds up and it all counts.

Are you riding outside? I really envy you if you are. The only access to a bike I have at the moment is in the gym. I keep debating getting one, but I'm not good at large purchases.

You burn a massive amount of calories cycling (I burn about 2000 on a typical ride), but only if you put in the effort. Debby, I would recommend one of two things: (1) Keep the pace but increase your time on the bike, or (2) Pick up the pace. I know you've just gotten started, so obviously you won't be doing a racing pace right away. But you should work towards a more intense ride.

When you see those hardcore cyclists with no body fat, it's because they ride for hours at a time, all while maintaining a 25+mph pace. So you just need to shoot for more intensity. And you will lose weight, all while having a blast. Cycling rules!

Hmm... I always feel like my posts get really long, but I guess I'm just not very good at explaining myself when I try to condense.

I do stick by my "biking doesn't burn a huge number of calories." However, let me expand. The number of calories burned is about the same per mile. So whether you do 4.5 miles in 30 minutes or 15 you'll burn about the same number of calories. Most people who start biking/running/anything usually can't do a lot. Therefore these sports won't make a huge impact calorie wise overall (especially when you factor in that when you start exercising you usually a) find yourself hungrier or b) feel like it's an excuse to eat more). In order to be able to burn large numbers of calories you need to have be in great shape in that sport or at least able to force yourself to go at it for a long time.

Zachary, how long do you bike for usually and how far to get that 2000 calories? I'm guessing it's a couple of hours and quite fast. Not something a beginner came aim for to start, but something they can work towards.

So (in another attempt to be concise) what I meant was that for a beginner biker, biking does not burn a lot of calories and needs to be paired with a good diet in order to see any weight change.

I may be wrong in my understanding so feel free to correct me.

I would say that is more accurate. I think a good way to put it is to say that recreational biking doesn't burn many calories. You can sort of coast along on a bike, taking in the sights, not working very hard. That's pleasant, but it's won't do much in the way of exercise.

But if you treat it like exercise, it's can be a great workout. In my case, if I am riding alone, I average 18-20mph, depending on terrain. On absolutely flat ground (bike paths, urban routes) that can get as high as 25mph. And a typical weekday ride would be a couple hours.

Obviously, I am well ahead of where Debby is. Cycling is my go-to sport and I am obsessed with it. But it's definitely possible for your bicycle to be a fat-burning machine. Just have to pick up the pace!

Where do you bike? Another part of my hesitation with getting a bike is having to bike near cars. That, or having to stop every block for lights/stop signs. I think in Edmonton, where I'm moving there's a lot of paths, but I'm not sure how interrupted they are and I do know that I can't bike most of the year there. Biking + snow doesn't equal a good time. Nor biking and -20C.

I bike mostly uphill and that explains the slow mph (I guess it's only 11mph if I ride 4.5 miles in 1/2 hour. Anyway, I don't stop at lots of stop signs (when no traffic is around) and the cars seem to be mostly very considerate. I'd definitely try your Edmonton bike paths. Sounds like it would be fun as well as good exercise...

I bike on the country roads outside Madison, Wisconsin. This does mean the occasional car, but you get used to it. It's all about embracing your legal right to use the road just as cars do. Of course, this means obeying stop signs!