How to Lose 80 Pounds on an Exercise Bike

If you're 80 pounds overweight, you're putting your health and longevity at risk. But getting in shape can seem like a daunting task when you're just beginning. The good news is that losing 80 pounds is completely reasonable if you do things right. Ride your exercise bike regularly and control your calorie intake and you'll shed those excess pounds over time.

Things You'll Need

• Exercise bike
• Heart rate monitor

Tips For You

1. Cycle regularly on your exercise bike. You should work out for at least 150 minutes a week if you're cycling at a moderate pace, or 75 minutes at a vigorous pace. Spread your workouts throughout the week, making each at least 10 minutes long. These are only minimums, however, and you should aim to exceed them. The Mayo Clinic notes that some people will need at least 300 weekly minutes of moderate to vigorous exercise to lose weight.
2. Track the number of calories that you burn from your workouts. You can use the calorie-counting feature if your exercise bike has one, or use a heart rate monitor with a calorie-counting feature. According to HealthStatus, a 150-pound person burns 238 calories cycling on an exercise bike at a moderate pace for 30 minutes. At a vigorous pace, this person will burn 387 calories in 30 minutes.
3. Create a calorie deficit of between 500 and 1,000 calories per day to lose between 1 and 2 pounds per week. A calorie deficit is created by adding exercise and reducing your caloric intake. For instance, if you burn 300 calories from cycling on your exercise bike, you'll need to cut 200 calories from your regular intake to achieve a 500-calorie deficit.