Does walking get rid of belly fat? While walking isn’t the most intense workout, it’s a highly effective way to burn fat and improve your fitness. Although you can’t spot-reduce fat, walking helps lower overall body fat—including belly fat—which is often one of the easier types to lose. The key to seeing results is staying consistent with your routine to maximize fat and calorie burn.
Target belly fat
Losing weight and belly fat all come down to simple math. Weight loss is all about eating fewer calories than you burn in a day. The first step is putting a healthy and well-balanced diet in place. Next, you will begin to systematically increase your step count. This will create a calorie deficit and you should notice an overall weight loss. Since you can’t spot reduce weight loss, belly fat might first or last place you notice any reductions. Every individual is different.
There are many ways to trim your waistline. Every person responds to exercise and calorie reduction in their own unique way. Just know, a consistent exercise program combined with a healthy diet consisting of fewer calories than your body is burning will ensure your weight loss success.
The following tips will help you focus your workouts so you can burn as much fat as possible and lose weight.
Does walking get rid of belly fat? Fasted cardio
What is it?
Fasted cardio refers to performing cardiovascular exercise in the morning after an overnight fast. This is thought to help burn more fat as the body is forced to use stored energy (fat) for fuel.
Workout
If you’re looking to burn some extra calories, walking is a great way to do it. And if you walk first thing in the morning before eating, you’re doing what’s called “fasted cardio.”
Fasted cardio can help you burn more fat because your body is forced to use its stored energy (fat) for fuel. And since you haven’t eaten anything, your insulin levels are low, which also helps with fat burning.
To do fasted cardio, just head out for a walk first thing in the morning, before you eat breakfast. You can walk at a moderate pace for 30-60 minutes. And if you want to up the intensity, you can add in some hills or sprints.
If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.
Mayo Clinic [1]https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you’ll%20burn.
Hit your fat-burning zone
What is it?
The fat-burning zone is a range of heart rates that are said to be the most effective for burning fat. The theory is that when your heart rate is in this zone, your body is using more fat for energy than it is for carbohydrates.
Workout
A moderate-intensity fat-burning zone workout should keep your heart rate at a level where you are burning a higher percentage of calories from fat. For most people, this is between 50-70% of their maximum heart rate.
To calculate your maximum heart rate, subtract your age from 220.
For a 50-year-old, their maximum heart rate would be 220-50=170.
The 50-70% range for a 50-year-old would be 85-119 beats per minute.
Here is a sample workout that would keep you in your fat-burning zone:
Warm-up:
5-10 minutes of light cardio to get your heart rate up gradually
Main workout:
30 minutes of moderate-intensity cardio, such as brisk walking, light jogging, or biking at a moderate pace
Cool-down:
5-10 minutes of light cardio to gradually bring your heart rate back down
Break Up Your Walks with Explosive Bodyweight Moves
While nutrition is the most important factor in getting a flatter stomach, walking can also burn more calories, which can help you achieve a calorie deficit or increase it.
Some of my favorite exercises to do while out of my long-distance walking routine includes, walking uphill, walking with weights, speed walking for short distances, lunges, incline pushup, and bench dips.
These are all great for burning additional calories and help with your overall body conditioning.
How to Make Walking More Effective for Belly Fat Loss
If you’re serious about using walking to help reduce belly fat, it’s important to take your routine up a notch. Simple tweaks can make a big difference in how many calories you burn and how your body responds.
1. Increase Your Walking Speed
Brisk walking is key when aiming to shed belly fat. A leisurely stroll might be relaxing, but it won’t challenge your body enough to stimulate fat loss. Aim for a pace where you can still hold a conversation, but you’re slightly out of breath. This intensity helps your heart rate climb into the fat-burning zone, leading to more calories burned.
Tip: Use a fitness tracker to monitor your pace. Aiming for 3.5 to 4 miles per hour is a good target for most people.
2. Add Intervals to Your Walk
Interval walking is another way to boost fat burning. This means alternating between periods of fast-paced walking and slower, recovery periods. For example, walk briskly for two minutes, then slow down for one minute. Repeat this cycle for the duration of your walk.
Intervals increase your heart rate and keep your body guessing, which can enhance calorie burning even after your walk is over—a phenomenon known as the “afterburn effect.”
3. Walk on an Incline or Add Resistance
Walking uphill or on an incline treadmill engages more muscles, especially in your legs and core. This not only burns more calories but also strengthens your lower body. If you’re outside, look for hilly routes or stairs. Indoors, adjust your treadmill’s incline settings.
You can also add resistance by wearing a weighted vest or carrying light dumbbells. However, be careful not to overdo it—adding too much weight too soon can strain your joints.
4. Focus on Your Posture and Engage Your Core
Good posture during your walk can make a surprising difference. Keep your shoulders back, chest up, and engage your core muscles as you move. This strengthens your abdominal area over time, contributing to a flatter belly.
Try to maintain this posture throughout your walk. Not only does it help tone your midsection, but it also improves balance and reduces the risk of injury.
5. Track Your Progress
Consistency is crucial, but so is tracking your results. Use a pedometer, fitness app, or smartwatch to keep an eye on your daily steps, distance, and calories burned. Seeing your progress over time can be a huge motivator and help you set realistic goals.
Aim for at least 10,000 steps a day to support fat loss, but remember that quality matters as much as quantity. Brisk, purposeful steps will burn more calories than slow, casual walking.
Combine Walking with a Healthy Diet
Even though walking is effective, you won’t see significant belly fat reduction without addressing your diet. The combination of regular physical activity and a nutritious, calorie-controlled diet is the most effective strategy.
1. Prioritize Whole Foods
Focus on whole, unprocessed foods like lean proteins, fruits, vegetables, whole grains, and healthy fats. These nutrient-dense options keep you fuller longer and provide the energy needed for your walks.
Foods to include:
- Lean proteins like chicken, fish, tofu, and legumes
- Complex carbs such as quinoa, brown rice, and sweet potatoes
- Healthy fats from avocados, nuts, seeds, and olive oil
- Fiber-rich fruits and vegetables to aid digestion and keep you satisfied
2. Watch Your Portion Sizes
Even healthy foods can contribute to weight gain if you’re eating too much. Pay attention to portion sizes, and try to eat slowly to give your body time to signal when it’s full.
Consider keeping a food journal or using a calorie-tracking app to stay aware of your intake. This helps ensure you’re creating the calorie deficit needed for fat loss.
3. Stay Hydrated
Sometimes, thirst is mistaken for hunger. Drinking enough water throughout the day keeps you hydrated, supports metabolism, and can help control unnecessary snacking.
Try drinking a glass of water before meals to prevent overeating and carry a water bottle during your walks to stay refreshed.
The Importance of Rest and Recovery
While consistency in walking is important, giving your body time to recover is equally vital. Overtraining can lead to fatigue and even injuries, hindering your progress.
1. Get Enough Sleep
Sleep plays a crucial role in weight management. Lack of sleep can disrupt hormones that regulate hunger, leading to increased cravings and potential weight gain. Aim for 7-9 hours of quality sleep each night to support your fat loss goals.
2. Include Rest Days
While walking is a low-impact activity, your body still benefits from occasional rest. Incorporate at least one or two rest days per week, or alternate with other low-intensity activities like yoga or stretching.
Final Thoughts
So, does walking get rid of belly fat? Absolutely—when combined with a balanced diet, proper hydration, and consistent effort, walking is a powerful tool in reducing belly fat and improving overall health. By making small adjustments to your routine, staying committed, and tracking your progress, you can achieve noticeable results over time.
Remember, patience is key. Belly fat won’t disappear overnight, but with persistence, you’ll be on your way to a healthier, leaner you.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.
References
| ↑1 | https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you’ll%20burn. |
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