Would you like to be fit, strong, lose weight and live longer?

Biking is the ideal exercise. It will:

  • Increase your cardio fitness
  • Burn some serious calories
  • Build muscle strength and tone
  • Reduce body fat

This is the Calories Burned HQ guide to cycling for weight loss – how to lose weight biking.

Here’s what’s covered:

  1. Affects of biking on your body
  2. What to eat to lose weight
  3. How to choose a bike
  4. Which Biking clothes you need
  5. Workout plan from sofa to 30 miles


Biking affects on your body

Muscles worked during Biking


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Calculate Your BMI

Calculate your Body Mass Index (BMI) with this calculator, simply enter your weight and height.

BMI Calculator

What Does BMI Mean?

what does bmi mean

The BMI index gives a measurement based on your weight and height in an attempt to classify  or bracket your body fat.

It is a blunt instrument, which can be useful as a general guide for body fat levels for more than 80% of the population.

The concept of a BMI index has been around since the 1800s.

Initially it was not used for studying obesity, but rather classifying people based on their physical features.

After the second world war the weight levels in the general population started to increase.

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Biking is one of the most enjoyable outdoor activities, and it burns loads of calories and is a great way to lose weight.

But it can be dangerous, recent statistics show biking accidents result yearly in :

  • 113 deaths
  • 3,401 serious injuries
  • 17,773 minor injuries

So what should you do to keep yourself safe?

Keep reading, this guide may well save your life….

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Biking is great fun and one of the best ways to burn calories and lose weight, but do you know the most important piece of biking gear you will ever buy?

Bike helmets reduce head injury risk by 85%. Getting the right helmet is the first step in bike safety and could quite literally save your life.

When cycling in low light levels like early morning, evening or at night, not only do you need to make sure you’ve got a good helmet, but you want to be as visible as possible.

Some cycling helmets have LED lights built into them, which can be turned on at the touch of a button. Now your helmet not only protects your head if you have a crash, but it makes you much more visible, so you’re a lot less likely to be involved in an accident in the first place.

Here are some of the most important features to look out for when choosing a bike helmet with built-in LED light:

  • Helmet size – Here’s a quick reference table for helmet sizes vs inner circumference and hat size:
Helmet Size  Circumference Inches Hat Size
Small / Medium 21 1/2″ (54 cm) to 22″ (58 cm) 6 1/2 to 7
Large / Extra Large 22″ (55.8 cm) to 24 1/8″ (61.2 cm) 7 to 7 3/4
  • Helmet Fit – A good fitting helmet is vital to safety, if it doesn’t fit correctly it might fall off at the very moment you need it
  • Lighting visibility – If your buying a helmet with a light in you want one that’s going to get seen the most
  • Price – The helmets featured below range from $20 to 69$
  • Air ventilation – Biking is hot work, you want to get lots of air circulating around your head to keep you cool
  • Inner padding – can it be removed for washing
  • Design choices – hey you want something you like the look of
  • Weight – This thing is going to be sitting on your head, you don’t want something too heavy

These are the 5 best cycling helmets with lights…

..keep reading below for further details on each.

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This is a 5 point guide to walking to lose weight, aimed at identifying the key actions you can take to effectively, safely and consistently lose weight through your walking routine.

Ultimately to lose weight you need to eat less calories than you burn, to be precise 3,500 calories less for every pound of weight you want to lose. The thing most people find difficult about weight loss is staying the course, they either end up eating too much or losing motivation to keep exercising.

1) Keep Track of What You Eat

walking to lose weight food logThe key to avoiding over-eating is to be aware of what you are eating. It sounds simple but managing your eating starts with being aware of what you are eating.

Make a record of everything you eat and drink; if you want to record the calories each item contains then great, but the main thing is just to record everything.

The act of keeping a food log will:

Help you ensure you don’t eat more that you do today

As you exercise more your metabolism will increase and your body will naturally increase your apatite.

Help you realize how much you are eating

It is very common for us to “graze” on food without really being conscious of everything we are eating, stopping to make a note of everything you eat or drink, makes you much more conscious, lets you look at your full days intake all together and ask yourself “do I really need to eat this?“.

Keep you motivated to keep exercising

This again is because taking the time to log what you eat or drink makes you much more conscious, it helps to maintain your motivation for exercise. “I’m going to exercise because I’ve worked so hard eating well” and “I’m going to eat well because I’ve worked so hard exercising

Do NOT fall into the trap of, “I’m going to eat rubbish because I’ve worked hard at exercising“. This can be a slippery slope that does NOT end in weight loss!

2) Measure How Far You Walked

There are several ways to track the distance you’ve walked. Tracking the distance allows you to compare one route with another and help you gradually increase your distance, which will help you increase the calories you burn… crucial if you are walking to lose weight.

Drive the route in your car

Very easy – reset the odometer / mileometer in your car before driving your walking route, however if you are walking off the beaten track or just off road this is not going to be possible.

Route Mapping Websites

There are a number of websites that allow you to plot out your route on a map and see the distance, geodistance.com is one good example.


walking to lose weight - pedometersA pedometer is a device which counts each step you take by detecting the movement of your hips. As everyone’s stride length is different you typically need to tell the pedometer how long each of your strides are, it then uses this to calculate the distance you have covered. These are some of the most popular pedometers

You’ll find once you’ve tracked your distance a few times you will get to know your walking speed and can pretty accurately work out any distance just from the time it took you to walk it.

Say you walk 2 miles in 40 minutes, this means you average walking pace is 1 mile in 20 minutes (3mph), or put another way, every 10 minutes of walking you cover half a mile. Knowing this you can workout if you went on another route walking at the same pace that took you 30 minutes you would have done about 1.5 miles.

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How To Start Running

When you first start running you should start with a combination of walking and running.

Unless you are already very fit you won’t be able to just walk out your front door and run for 30 minutes. Even if you do manage to keep running for the duration, you’re likely to injure yourself. You need to build up the time you spend running gradually week by week, increasing your fitness, stamina and strength.

Take a look below at our 30 seconds to 30 minutes running plan for beginners. Increase your running time from 30 seconds to 30 minutes in 10 weeks.
Start Running For Beginners
Start each running session with a brisk walk to warm up for 5 minutes, then do a short burst of running, followed by a brisk walk to recover then more running. Repeat this walk run cycle for the rest of your session. Over time you should increase the duration of these running bursts and decrease the walking recovery time.

When you start, aim to run 3 times a week, with rest days interspersed between your run days. This gives you enough repetition to improve and enough time off for your body to heal. Any time you exercise you will make tiny tears in your muscles, this is normal it’s how they get stronger, but your body needs time to repair itself in between workouts.

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Frith Lawson Johnson

Post image for Frith Lawson Johnson

by Joanne Chapman

On Valentines Day we released our WIN for one of Bellabeat LEAFs. The response to this was amazing and we would like to Thank You all for entering, sadly there could only be one winner! However, I am so pleased to announce that a lovely Lady called Frith Lawson-Johnson from East Sussex, UK won the LEAF and we are so pleased to have come across Frith, as she’s a truly an AMAZING lady and an INSPIRATION!!

When confirming our draw and announcing to Frith she had won she said…

I could not believe it when I received the email from Calories Burned HQ to tell me that I had won this awesome feminine gadget, I was so excited! I almost thought it was a joke initially as I have never won anything and have wanted one of these ever since I had first heard about their pending release, which has been at least 6-8 months now.

It is going to be a fantastic addition to my exercise regime and something that I’m sure I will begin to ponder how I managed to function without it in my life before hand. Thank you so much, it is really appreciated and have enjoyed its use over the past few days, look forward to many more days to come”.

Not knowing Frith, we then got chatting and we were astonished with her plans this year. On Sunday 28th February 16, Frith ran the Brighton Half Marathon (for practice). Her training schedule has got up to 18 miles, 2 to 3 times a week and is looking to increase it further as the weeks go on, so that she can run the Brighton Marathon with as little problems as possible, on the 17th April 16, for ‘Warming Up The Homeless’.

In the mid of all this, on the 20th March 16, Frith is running the Hastings Half Marathon for a local kids charity in Hastings called ‘Charitry for Kids’ that supports young people with severe learning difficulties and some that are sadly terminally ill.

Charity for kidsThe charity enables them to have an easier, happier and more fulfilling life, with equipment essential to assist them in their day to day activities.
Frith went on to tell us what these charities meant to her…
“I chose these charities because I had a car accident as a child and had hydrocephalus causing 2/3 of damage to my brain, I was told I’d never achieve anything and my career options were limited, likely nil. I had a neuro-psychometric test done in my early 20’s as part of the treatment for my three types of Epilepsy.

I had a result of my brain damage and was told I’m in the top 2% of the population intelligence wise.

The past 19 years I have helped the disabled and people with mental health needs get the most from life, and I strongly believe that just because you are diagnosed with something, doesn’t mean you have to accept the way they presume your life shall go.

With various tools and determination you can go far! I want to help through running, so these young people can go further than they thought, as I believe they have more potential than people necessarily recognise in them.

Warming Up The HomelessWarming Up The Homeless was set up by a women called Bev and she has approached a few of us to support her with her amazing project.

We go out several times a night providing food, clothing and sleeping bags to people throughout East Sussex, it shocks me just how prevalent homeless is and just what you have to do these days to keep a roof over your head and food in your belly.

Community awareness of what is happening and finding ways to support those who aren’t so fortunate to have a job I believe to be important, if they don’t get help, how can the individuals stuck in this position ever progress?

Support seems the obvious key to me and I truly hope that running to raise money for more wash bags, sleeping bags, clothes and food will be the start of a more positive ripple throughout the towns to those who need our support most.”
We truly felt Frith’s story needed sharing.

If any of the following charities are something you feel you would like to support or maybe you see the length Frith has gone to push herself for others, please feel free to donate and show Frith continuing support.

If you could donate, please contribute half of your chosen amount to each run, so we can help make a difference to the lives of not just some wonderful children who desperately need the help, but also the lives of the Homeless in East Sussex who rely on the support of organisations like this to keep them warmer and support them with food throughout the year.

Links to both events below:



We would like to wish Frith the very best of luck for all her events and we plan to meet Frith at the Brighton Marathon to help show our support.

Free Bellabeat Leaf

by Joanne Chapman

Win a Bellabeat LEAF for Valentines Day

I recently posted a Bellabeat LEAF review.

Our friends at Bellabeat have given us a LEAF and as there’s no better way to share the love and be kind to yourself this Valentine’s Day, we would like to give it away to one lucky winner!

You’ll be able to track your activity, sleep and menstrual cycle, become a healthier you with the LEAF.

While its busy tracking your activity, you can keep an eye on your graphs through a simple app on your phone.

Whether you wear it on your wrist as a bracelet or around your neck as a necklace or clip it to you like a brooch, simply double tap the LEAF to pair with the app to track how your day is going.

It also includes some simple breathing exercises to reduce your stress levels and wear whilst you are sleeping and it will monitor your sleep pattern!

  • No charging
  • Wireless Sync
  • 14 Day memory
  • Pill reminder
  • Smart Alarm
  • Inactivity alert

The only thing you need to remember is that it’s not waterproof!

Thank you to everyone, who entered. The competition is now closed.

Congratulations to Frith Lawson Johnson who won!

What is it like to own a Bellabeat LEAF?

As a fitness and dance instructor I work with people all day and every day helping them to understand their bodies and calorie burning.

I am also a gadget girl and I’ve had many products that have helped me count those steps and calories, that’s why I was desperate to get my hands on a Bellabeat LEAF and find out its capabilities.

The lovely people over at Bellabeat sent me one over to play with and here’s my experience as an active mother of two with my first five days of wearing the LEAF.

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Here are 3 simple elliptical workouts you can do to get some of those calories burned; no matter how much time you have available.

If you’re really short on time jump on the elliptical for 10 minutes give this first workout a whirl.

Elliptical Workout

For a 30 minute workout try this next one, which cycles through a rise and fall in both the resistance and incline, with a couple of sprint sessions.

Elliptical Workout

Finally if you want a longer 60 minute workout try this high speed, high intensity workout.

Elliptical Workout

For many more workouts like these check out the elliptical workouts selector