People who are overweight or obese usually turn to difficult, complicated exercises to lose weight, but do you know that walking every day can also be an effective workout for losing weight?
Walking may not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat (including belly fat) when done right. You will need to stay consistent and walk at the right speed to enter the correct heart rate zone to maximise calorie and fat burning. With that said, regular walking may not help you get rid of your stubborn stomach fat. Do you know what will? Brisk walking.
Brisk walking refers to walking at a pace that is faster than your normal, leisurely pace but not so fast that you break into a jog. With several benefits of brisk walking, it also offers weight loss and belly fat reduction.
So, does brisk walk reduce belly fat? Yes. And how many steps of brisk walking do you need to achieve it? Let’s find out in this blog!
Table Of Contents
- Can Brisk Walking Reduce Belly Fat? Know How Walking Impacts Your Body
- How Much Should I Brisk Walk To Lose Belly Fat?
- How To Do Brisk Walking To Lose Weight?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Can Brisk Walking Reduce Belly Fat? Know How Walking Impacts Your Body
Yes, brisk walking can reduce belly fat, but it's not a magic cure. Brisk walking is a form of moderate-intensity aerobic exercise which can help burn calories and break down fat.
Several factors influence the effectiveness of brisk walking for fat loss, including the length, intensity, and frequency of walking. When you engage in any sort of physical activity, your body expends energy (calories), which can lead to a caloric deficit. However, to achieve a caloric deficit, you must also consume less calories than you burn. This calorie burning by exercise leads to a deficit, which results in weight loss and belly fat reduction.
Losing weight and belly fat is all about burning more calories than you take in, but it’s important to note that daily calorie expenditure can vary from person to person and is greatly influenced by other factors such as a person's genes, gender, weight, height and activity level. Additionally, you must calculate your calorie intake for weight loss in order to make a calorie deficit.
According to a study published by the American Journal of Clinical Nutrition, overweight or obese people who engaged in moderate-intensity aerobic activity, such as brisk walking, experienced a significant decrease in visceral fat (a type of belly fat). A study found that a combination of aerobic exercise and calorie restriction significantly reduced both subcutaneous and visceral abdominal fat. The results depend on the duration, intensity, and consistency of your walking.
Some research suggests that walking just 1.6 kilometres (1 mile) can burn around 100 calories, depending on factors like gender and weight.
A study comparing calorie expenditure between brisk walking and running revealed that subjects walking at a speed of 5.15 kilometres per hour burned an average of 55.9 calories per kilometre. While running burned more calories overall, the difference was not as high, highlighting the calorie-burning effectiveness of both activities.
Also Read: Best Workout For Belly Fat! Try These 12 Stomach Fat Loss Workout Exercises For Flat Belly!
How Much Should I Brisk Walk To Lose Belly Fat?
So, it seems you’re determined to lose that weight and belly fat. But how much should you be walking to effectively lose weight? Let’s find out.
To lose weight by walking, you should walk for at least 30-90 minutes, 4-6 days. If your pace is slow, then you need to give it more time. However, if you’re brisk walking, then 30 minutes (approximately 2-3 km or 3,000 to 4,500 steps) can give results.
If you’re unable to walk every day, then try to aim for 150 minutes of brisk walking per week.
To ensure you reach your goals as soon as possible, try not to miss more than two days per week. This consistency will help you burn calories, improve metabolism and build healthy new habits.
Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
How To Do Brisk Walking To Lose Weight?
By following the tips mentioned below, you can effectively do brisk walking to lose weight:
| 1. Have a proper walking plan |
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| 2. Invest in fitness trackers |
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| 3. Keep a walking journal |
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| 4. Buy new workout gear |
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| 5. Choose the right time |
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Also Read: Snack Smart: What to Eat at Night to Lose Belly Fat and Sleep Better?
Dietitian’s Recommendation
Increasing your walking frequency can help you lose weight, reduce belly fat, and offer a number of other notable health benefits, including reduced risk of disease and increased happiness.
However, a balanced diet, along with exercise, is essential for reducing belly fat. So, to see quick results, combine increased physical activity with a balanced, nutrient-dense diet with a calorie deficit.
Dt. Lavina Chauhan
The Final Say
Walking or brisk walking is a moderate-intensity aerobic exercise that can be easily added to your daily life. Brisk walking consistently can help you lose weight and reduce belly fat. It also provides other excellent health benefits, including reduced risk of disease and improved mood. Walking 1.6 kilometres (1 mile) can burn around 100 calories. Even if you don’t want to lose weight, you can add brisk walking to your daily routine to improve your health.
FAQs
1. How much should you walk to lose weight?
If you include 30 minutes of brisk walking in your routine, you can burn a lot of calories. The more you walk and the higher your speed, the more calories you burn. However, it is generally thought that at least 150 minutes of vigorous physical activity is needed each week, which may include brisk walking for 30 minutes every day, five days a week.
2. Can I get a flat tummy by walking?
Yes, you can get a flat tummy by walking. Regular brisk walking helps burn calories, reduce belly fat, and improve overall metabolism, contributing to a flatter stomach.
3. Can walking reduce belly fat and thigh fat?
Yes, walking regularly can help reduce overall body fat, including belly and thigh fat, when combined with a healthy diet and regular exercise.
References
- https://fhfairfax.com/how-you-can-walk-off-belly-fat/
- https://bodynetwork.com/fitness-proven-walking-tips-to-melt-belly-fat-fast/
- https://healthwire.pk/healthcare/how-walking-helps-in-losing-weight-and-belly-fat/#google_vignette
- https://letsmoderate.com/blogs/blog/does-walking-reduce-belly-fat?srsltid=AfmBOoqGG098TyDNke5-NqkyyrgOsigxzOEc5VFGLXxfchrourDvkCDw
- https://www.ndtv.com/health/want-to-get-rid-of-that-stubborn-belly-fat-heres-how-walking-can-help-you-get-in-shape-easily-1926092
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