Peloton Diet to Lose Weight
You’ve invested in a Peloton (or other branded) bike and have begun to venture on your weight loss journey once and for all.
While the Peloton app provides you with a great workout and is a great way to start your journey, it is important to remember that diet is just as important as exercise when trying to meet your weight loss goals.
With its many Peloton instructors and captivating indoor cycling classes that can inspire you to adjust your workout plans, it’s no wonder that Peloton indoor cycling is the main focus of your new fitness journey.
Let’s discuss how to put together the perfect Peloton diet to lose weight and get the most out of your Peloton workouts!
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Why is a Healthy Diet Important?
Regular exercise alone is not the best way to go about losing weight and promoting fat loss. The first thing that you should understand when beginning to try to lose weight is that this journey is a lifestyle change and not a quick fix.
If you are looking for a quick fix to shed the pounds, the odds are that you will not be successful. Intensely restrictive diets will not be a productive pathway to your goal of reducing your body mass by following a Peloton diet to lose weight.
Instead, focusing on manageable and attainable changes to your existing diet through implementing a reasonable calorie deficit will be the key to your accomplishments in combination with your Peloton exercise programs. Overly restrictive dieting will sabotage your efforts to lose weight while using your Peloton.
Can I Build Muscle And Lose Weight On This Diet?
It is a common misconception that fat loss and building muscle mass can coexist in peace. An important thing to keep in mind while beginning exercise programs and implementing a healthy diet is that when you are losing weight, you are putting your body into a calorie deficit.
By doing so, you are telling your body that it needs to use its existing stores to keep going and unfortunately, your body has no way to target just its fat stores.
In short, when you lose weight you will most likely also lose muscle mass as well as fat unless you choose a special exercise program to “recomp” your body. When using the Peloton indoor cycling machine, it is more beneficial to choose to first focus on losing weight and then work back on some muscle-building focus and behaviors.
Therefore, strength training may not be at the top of your to-do list depending on where you are physically. You may have heard this concept explained before as ‘slimming and then toning’.
Setting this expectation early into the process of following a Peloton diet to lose weight will help put you in the best mindset for your weight loss goals and fitness goals.
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What is a Calorie Deficit? – The Main Focus Of Your Peloton Diet to Lose Weight
The basic formula for losing weight is that you must intake fewer calories than you burn throughout the day. That is to say that the number of calories in your daily foods and drinks must be less than you burn. Now, you may be wondering how on earth you will be expected to burn that many calories on an exercise bike but do not worry!
Your body naturally burns calories throughout the day doing just about anything that you can think of. Even breathing burns calories (but not quite enough to put you into a deficit alone).
This is called your Resting Energy Expenditure (REE). In other words, how many calories would you burn if you lay on the couch all day.
Another term that you should be familiar with in relation to calorie burn is your Activity Energy Expenditure (AEE), which is the number of calories that you will be burning on your stationary bike during your full-body workouts through live Peloton classes.
And finally, your intake of calories. This refers to the number of calories that your body receives from food and drinks that you consume throughout the day.
How Do I Figure Out My Ideal Calorie Deficit?
Finding the perfect calorie goal for you will be integral to your Peloton diet to lose weight. In order to figure out your ideal calorie deficit, you must know your body weight, your height, and be able to estimate the amount of activity you are currently doing.
There are a lot of websites out there that will calculate what your intake of calories should be such as Calorie Deficit Calculator for Weight Loss. This intake calorie goal should be your goal for total calories for drink and food intake each day.
WARNING: Many calorie calculating websites allow for your calorie intake goal to be as low as 1000 calories per day. It is commonly discussed among weight loss researchers that this goal is too low for an adult person.
Questions that you should be asking yourself during the process of calculating your calorie deficit for your Peloton diet to lose weight are:
Is this amount of calories attainable for me?
Is this amount of calories healthy for me?
Is this amount of calories appropriate for the intensity level of my workout routine?
Remember, there is no cheat code to having a healthy lifestyle. There is no meal plan that will give you better results if you are not taking care of your physical and mental health properly.
This is something that a lot of people tend to forget when embarking on this journey and it is important to be kind to yourself while trying to lose weight and avoid further weight gain.
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Incorporating a Calorie Deficit into your Peloton Diet to Lose Weight
The good news about your choice to use the Peloton bike as the way that you are getting your heart rate up is that the Peloton cycling classes are an intense workout! As well, most Peloton classes include a full-body workout that addresses both your upper body and your lower body and targets many of your important muscle groups.
Research shows that spin classes such as Peloton classes burn between roughly 300-700 calories depending on your weight. This makes Peloton spin classes a great aerobic exercise for weight loss as it considerably adds to your Activity Energy Expenditures and allows for you to intake more calories and still remain in a calorie deficit.
Be sure to remember how many calories you will be burning through your workouts when calculating your deficit goal.
The Other Top Changes for the Best Results – Peloton Diet to Lose Weight
Putting yourself into the proper calorie deficit is an excellent choice for your new diet plan, but did you know that there is more that you can change about your current lifestyle to add to your Peloton diet to lose weight? Below are four other changes that will add to your plans to have the best diet for reducing your body weight.
Increasing Water Intake
One of the top ways to encourage your body to lose weight is to increase your water intake! If you’re struggling to stay hydrated throughout the day, you’re also having trouble losing weight. When the body is dehydrated, it has more trouble with keeping its systems running smoothly.
Water retention as a result of chronic dehydration just may be the thing holding you back from meeting your fitness goals.
As well, doing intense exercise without properly hydrating can be dangerous for your health. Ensure that you are drinking enough water as part of your Peloton diet to lose weight with a new water bottle that tracks the amount of water that you are drinking such as Motivational Water Bottle with Time Marker & Buckle Strap.
Another reason why increasing your water intake is a great choice is that you may be less hungry throughout the rest of the day!
Consistency is Key – Meal Planning
You may have heard all about meal planning and meal prepping while engaging in fad dieting, however, consistency is the key to successful weight loss training plans and workout regimes.
For your Peloton diet plan, consider planning out your meals in advance to avoid choosing high-calorie foods on a whim when you’re feeling hungry or having cravings for meals that may not have much protein in them.
Having high-quality reusable storage containers for pre-cooked meals and leftovers allows you to stay dedicated to your calorie deficit and lose as little or as much weight as you desire.
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Peloton users will be familiar with the tracking options that are available to them, but while you are embarking on your fitness journey, using other tracking options may be preferable.
Keeping a food log to motivate you and ensure that you are aware of your calorie intake can be an easy way to remain mindful of your healthy choices while trying to lose body fat.
As well, you may be choosing to incorporate other forms of exercise than just your Peloton bike. If you embark on daily walks or still make trips to the gym, investing in a fitness tracker such as an Apple Watch may be an investment that could be worth it for you.
You may also consider joining a Facebook group for Peloton users or other people who are trying to lose weight! The community can be a great asset for motivation.
Remaining mindful of all of the healthy choices that you are now making is a wonderful encouragement toward maintaining your progress and turning those healthy choices into a healthy lifestyle.
Increasing Protein Intake
Adding more protein into your diet will also not wave a magic wand over your weight loss journey, however, increasing your protein intake can be highly beneficial to your entire body.
Much like the addition of more water into your system, adding more protein-rich foods to your diet can help you feel more satiated after every meal even while eating fewer calories.
As well, additional protein can help you get more out of your hard workouts, encouraging your body to burn more calories while doing the same amount of work. This is done by boosting your metabolism, something that a lot of us forget to take care of.
Try to focus on adding lean proteins into your diets, such as poultry or fish, and make them the primary focus of your meals for your Peloton diet to lose weight.
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Is Daily Exercise Necessary for a Peloton Diet to Lose Weight?
Depending on your calorie needs for weight loss, you may not need to use your Peloton daily to lose weight. Factoring in the Activity Energy Expenditure that you will need in conjunction with your lowered calorie intake is the key to deciding if daily exercise is necessary for you.
The best thing about following this Peloton diet for weight loss is that the diet aspect of this plan does the majority of the heavy lifting.
Make sure that you are aiming to use your Peloton or other branded exercise bike for at least 30 minutes per session and try to use your exercise bike the same amount of times per week. If you start out by doing three sessions of cycling per week, continue to do so and daily cycling sessions may come naturally for you!
Should You Add Supplements to a Peloton Diet to Lose Weight?
Supplements can be a great addition to any diet, but are they necessary for you to lose weight? Recent research suggests that they aren’t necessarily. However, adding in a multivitamin can be helpful in maintaining a healthy lifestyle.
Are you looking to add more Peloton accessories to your home? Find Peloton bike accessories on Amazon here!
Top Choices for Peloton Accessories
For Those That Don’t Yet Have a Stationary Bike:
YOSUDA Indoor Cycling Bike
Fun fact: You don’t need a Peloton bike to take Peloton spin classes! By using the Peloton app, you can pay a simple subscription fee for full access to all of the Peloton content that you get through the official Peloton bikes. Save some money by investing in a non-Peloton stationary bike and signing up for all the same classes that Peloton users have access to!
For Those Who Don’t Know What to Wear:
BALEAF Women’s Padded Bike Shorts
Bike shorts are a must for riding on a stationary bike! These bike shorts are super comfy and good for both indoor and outdoor cycling use. With a nylon and spandex blend, these bike shorts are comfy and sweatproof and provide for an easy and comfortable ride experience for your Peloton workout!
For Those Who Need a Good Pair of Cycling Shoes:
WOFADA Cycling Shoes
Finding a reliable pair of cycling shoes that are compatible with a Peloton can be a little bit confusing, but look no further! The WOFADA cycling shoes are well-reviewed and guaranteed to be compatible with your Peloton bike. These unisex cycling shoes will ensure that you are prepared for your first ride!
What Are The Keys To A Peloton Diet To Lose Weight? – Conclusion
All in all, the keys to the perfect Peloton diet to lose weight are to maintain a calorie deficit and remain consistent.
Choose manageable and achievable goals that challenge yourself without resulting in certain failure! Putting yourself into the mindset to make lifelong lifestyle changes is essential to losing weight while participating in Peloton classes.
The Peloton is not a weight loss quick fix and should not be treated as such. Instead, view these excellent workout classes as a tool to help you change your behavior and make sustainable life choices while engaging in a calorie deficit, adding more protein to your diet, and drinking plenty of water.
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