Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
“One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. Walking a mile (1.6 km) burns approximately 100 calories,” she added.
In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
INTERVAL TRAINING WALK [20—30 MINUTES]
After walking for 3–5 minutes at an easy pace to warm up, begin repeating your interval sets. Spend 3–5 minutes walking at a brisk pace, at an intensity of about a 5–6, the power walk or jog for up to 1 minute at an intensity of an 8–9.
Losing stubborn belly fat is often one of the hardest and last areas to see improvement for many dieters. Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks.
Walking 1 hour each day can help you burn calories and, in turn, lose weight. If you'd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly.
Taking walks regularly, whether at morning or night is a healthy habit. However, night walks have an edge over morning walks. Even a 15 minutes walk after dinner could aid digestion and help lose belly fat efficiently, says Dr Akshat Chadha, Hope and Care Clinic, Navi Mumbai.
Speed Matters When Walking for Fitness
If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
The battle of the bulge. One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
An hour a day is also a widely recommended goal for more advanced walkers. Health organizations usually recommend a minimum of 30 minutes of walking per day, but note that increasing your walking to 60 minutes daily gives even more health benefits.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat. Another reason may be the foods you're eating.
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.
Aerobic or Cardio Exercise
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.