Losing weight

When it comes to losing weight, exercising rather than eating less is often the way to go. And riding to work is a great way to exercise.

Burning versus reducing calories

• Exercising doesn't just burn calories, it also has many other benefits, including muscle building, stamina, strength and endurance training.

• When you get fitter, you are more inclined to include more physical activity in your daily routine - such as walking up a flight of stairs instead of taking the elevator - so you burn even more.

• Studies have shown that vigorous exercise suppresses appetite for several hours.

• Regular exercise also increases your basal metabolism rate or BMR (the number of calories used by the body at rest to maintain basic life processes).

• Plus there is an additional 12 hour post-exercise boost in the BMR. As a rule of thumb, this adds 15 bonus calories for every 100 calories burned during your aerobic activity. To capitalise on this post exercise bonus, consider two (or more) rides per day - perhaps in the morning and after work - rather than a single ride of equal duration.

• Regular physical exercise will protect muscle mass (at the expense of fat) during periods of weight loss.

Cycle commuting as a way to burn calories

• Cycling burns 130-350 calories per 30 mins - depending on speed and hills.

• By cycling to work, you build an extra bit of exercise into your daily habits - making it much easier to sustain.

More information

• Bicycling and Weight Loss

• Lose weight by saving money - Shows how to burn 100 calories with various activities

• Cycling and weight control

• Cycling Performance Tips

• India diets on cycling

• iVillage - search for cycling

• Cycling and Weight Loss

• Pedal Your Way to Fitness