For those who are trying to burn fat, walking can also help accomplish your goals. Here is what you need to know about walking to burn calories and fat. Resistance training also has the added benefits of increasing your muscle mass (meaning you’ll burn more calories at rest), and helping build stronger bones and joints. Losing belly fat is possible through healthy eating habits and regular physical activity. But our genes, the environment and metabolic processes that defend our weight can create challenges. To get started, choose a handful of HIIT exercises for belly fat.
Walking is a simple and effective form of exercise that can help you burn calories and improve your overall health. But can it specifically target belly fat? Let’s explore this common question and see if walking can indeed help reduce stubborn abdominal fat.
This will make the walk more challenging, increase heart rate, and strengthen and tone the body all around, including the belly (especially if you engage your core throughout the walk). When people cut calories and lose weight, they often lose some muscle in addition to body fat. Drinking water helps to speed weight loss for some people.
Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. A tape measure is your best home option for keeping tabs on visceral fat. Measure your waistline at the level of the navel ‘ not at the narrowest part of the torso ‘ and always measure in the same place. In women, a waist circumference of 35 inches or larger is generally considered a sign of excess visceral fat, but that may not apply if your overall body size is large.
How Walking Helps Burn Belly Fat
It’s also low impact and doesn’t necessitate any kit, save for perhaps some good footwear. Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat. The key to losing belly fat, however, is more about creating a calorie deficit. Interval training is great for burning calories and building endurance, but it’s also a great way to target abdominal fat. In one study, participants who engaged in high-intensity interval training reduced their visceral belly fat by 17% in just 12 weeks.
Another 12-week study found a slight reduction in weight, BMI (body mass index), body fat, waist circumference, and hip circumference when women with obesity walked 10,000 steps a day. One study measured the number of calories people of average fitness level burned after walking at a brisk pace of 3.2 miles (5 km) per hour or running at a pace of 6 mph for about a mile. Results showed that those who walked at a brisk pace burned an average of 90 calories per mile (12). If you’re concerned with fat on your upper belly, speak with a doctor to create healthy weight loss goals for your height and body type. If you’re dieting to get rid of upper belly fat, there are a few important factors to keep in mind.
When you walk, your body uses energy stored in the form of calories to fuel your muscles. This calorie burn can lead to weight loss, which in turn can help reduce belly fat. Walking also helps increase your metabolism, making it easier for your body to burn fat throughout the day.
The Benefits of Walking for Weight Loss
Walking is a low-impact exercise that is easy on the joints and accessible to people of all fitness levels. It can be done anywhere and at any time, making it a convenient way to incorporate physical activity into your daily routine. Regular walking can also help improve cardiovascular health and strengthen muscles.
- Regular walking can help create a calorie deficit, leading to weight loss
- Walking can help reduce stress, which can contribute to weight gain
- Combining walking with a healthy diet can further enhance weight loss results
Frequently Asked Questions About Walking and Belly Fat
Q: How often should I walk to reduce belly fat?
A: Aim for at least 150 minutes of moderate-intensity walking per week, spread out over several days.
Q: Can walking alone help me lose belly fat?
A: While walking can contribute to overall weight loss and fat reduction, incorporating strength training and a healthy diet is recommended for optimal results.
In conclusion, while walking alone may not directly target belly fat, it can be a valuable part of a comprehensive weight loss plan. By combining regular walking with a balanced diet and other forms of exercise, you can work towards reducing belly fat and improving your overall health.
