Belly fat can be very stubborn. Others may not be fans of the gym and enjoy walking. But is walking good enough to reduce belly fat?
Whether it’s in the morning or at night, walking at any time of the day has many health benefits. Very helpful if you are looking to lose weight. Walking burns calories and helps maintain a healthy metabolism. But is walking the most effective exercise for losing belly fat? A 2014 study published by the National Library of Medicine found that obese women were asked to exercise between 50 and 70 pounds at least three times a week for 12 weeks. It is shown that the subject was instructed to walk for a minute. On average, these women lost belly fat and body fat.
Health Shots worked with Delhi-based certified fitness and nutrition coach Abhi Singh Thakur to learn more about walking to lose belly fat.
Health benefits of walking to reduce belly fat
When looking for exercises for weight loss, you want something that helps you burn a lot of calories. An average person weighing about 70kg can burn about 149 calories by walking for 30 minutes at a moderate pace (about 3.5 miles per hour), Thakur said. Of course, that number varies from person to person.
Regular 30-minute walking can contribute to weight loss and overall fat loss, including belly fat. However, the effectiveness of walking for reducing belly fat depends on many factors. Some of them are –
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• current weight
• body composition
• overall diet
• Lifestyle
Walking is a great form of exercise and helps create a calorie deficit. But it’s important to note that spot weight loss, aimed at removing fat from a specific area, isn’t possible, experts say. Fat loss happens like this:
It’s a general method for the whole body and where the fat is lost first may be influenced by genetic factors. To effectively reduce belly fat, it’s important to focus on overall weight loss and body fat reduction.
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Also read: How to Make Walking Fun: 7 Tips for Fitness Enthusiasts
fitness tips to lose belly fat
Combining walking with other exercises and lifestyle adjustments can be beneficial to effectively reduce belly fat and enhance overall fitness. Here are some key elements to include in your fitness regime.
1. Cardiovascular exercise
In addition to walking, incorporate other forms of cardio such as:
Jogging, running, cycling, martial arts, swimming, dancing and more. These activities get your heart rate up, help burn calories, and contribute to overall fat loss.
2. High-intensity interval training or HIIT workouts
It begins with a short period of intense exercise, followed by an active recovery period. HIIT training is more time efficient and effective at burning fat compared to steady state cardio. Thakur suggests considering incorporating HIIT workouts like sprint intervals, circuit training, and bodyweight training into your routine.
3. Strength training
Strength training is very important for building lean muscle mass and should be incorporated into your fitness routine. Increased muscle mass increases metabolism and promotes fat loss. Include exercises like squats, lunges, deadlifts, pushups, and other strength training moves.
4. Core exercises
Targeting your core muscles can help strengthen and tone your abs. Work on exercises like planks, crunches, and leg raises to tone your core muscles and help strengthen your abs.
5. Balanced diet
Remember to stay healthy and balanced to reduce belly fat. Eat a variety of nutrient-rich foods, including lean protein, whole grains, fruits, vegetables, and healthy fats. Aim to create a moderate calorie deficit by consuming slightly fewer calories than your body needs to support weight loss.
6. Mindful eating
Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and being mindful of portions. This helps prevent overeating and facilitates digestion.
7. Get enough sleep
Aim for an adequate 7-9 hours of sleep per night, as adequate sleep supports hormonal balance, metabolic regulation, and overall health, and has a positive impact on weight loss and abdominal fat loss. .
Consistency is everything when it comes to losing belly fat and improving your overall fitness.
