Home » How Walking Can Help You Lose Belly Fat? [Benefits Explained]

How Walking Can Help You Lose Belly Fat? [Benefits Explained]

How Walking Can Help You Lose Belly Fat
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Integrating regular walking into your daily routine may enhance physical fitness, minimize the risk of chronic diseases, and support weight loss.

Walking serves as an accessible and low-risk form of exercise that may assist in shedding excess fat. You don’t require any special equipment or gear; a comfortable pair of shoes is sufficient to commence your walking regimen.

Brisk walking positively impacts mood, reduces stress, and enhances mental well-being. Taking a brisk walk as part of your routine may elevate your fitness levels and increase energy expenditure, promoting a healthier lifestyle.

But how much walking can help lose belly fat? This article will discuss the recommended duration of your walking sessions. It will also provide practical ways to burn more calories while walking and mention its various health benefits.

Recommended Duration Of Walking Sessions

General recommendations suggest people walk at least 10,000 steps each day to lower body weight and target fat reduction. However, this range may vary based on age, activity levels, dietary habits, and overall health.

You should aim to walk briskly for 30-90 minutes multiple days a week. Doing so could help you burn around 100-300 calories, helping create a caloric deficit necessary for weight loss.

Remember to ensure your total weekly walking time is at least 150 minutes to maintain consistency and see results. Gradually raise your walking time as your fitness improves, starting with shorter periods if you are new to walking.

Lose Belly Fat While Walking

4 Tips To Burn More Calories While Walking

  1. Implement Interval Training

    Alternating between higher and lower-intensity walking paces could help you burn more calories than with a steady lower intensity for the same duration.

    The variation exists due to the excess post-exercise oxygen consumption (EPOC) effect, where your body continues to burn calories post-workout.

    A simple interval workout may involve alternating between 30-60 seconds of speed walking and 60 seconds of normal-paced walking. Such variation challenges your body, increasing calorie burn and boosting overall fitness.

    Whether you’re a beginner or a seasoned walker, adding intervals may add a new dimension to your routine, keeping things exciting and effective. Interval training is time-efficient, making it easier to fit into a busy schedule.

    It also helps prevent workout plateaus and keeps your body continuously adapting and improving.

  2. Track Your Heart Rate

    Monitoring your heart rate may help you work out at the right intensity to burn calories effectively. Doing so allows you to adjust your walking pace or incline to maintain the desired intensity level.

    Equipping a fitness tracker or heart rate monitor for a few workouts may help establish your average heart rate during walking sessions. Aim to increase your heart rate by 5-10 beats per minute above your baseline during your walking sessions to boost calorie burn.

    Tracking your heart rate and ensuring it stays within the target range could help maximize the number of calories burned during each session.

  3. Consider Uphill Walking

    Walking uphill requires more muscle effort, leading to a higher calorie burn than walking on a flat surface. The increased intensity could help you burn more calories in the same amount of time.

    It engages different muscle groups, such as your glutes, hamstrings, and calves, more intensely than walking on a flat surface. Such effects may help tone and strengthen these muscles, contributing to a better physique and increased fat burning.

    Opting for walking uphill may add variety and challenge to your walking routine, preventing boredom and plateauing. It may also help break through weight loss plateaus.

    Walking uphill elevates your heart rate, turning your walk into a cardiovascular workout. It may enhance heart health, improve endurance, and boost overall fitness.

  4. Use Walking Poles

    Walking poles (trekking or hiking poles) provide additional support and stability, particularly on uneven terrain.

    Adding poles into your walking routine may help increase the intensity of your walks without significantly increasing perceived exertion. The increased arm movement while using the poles may boost your walking speed, leading to a higher calorie burn.

    Research suggests that walking with poles may increase calorie expenditure by up to 20% compared to walking without poles. The added calorie burn might contribute to fat loss and overall fitness goals.

    Using walking poles may help improve posture and minimize the strain on your knees and joints. The poles allow for a more upright position, supporting better spinal alignment and mitigating the risk of strain or injury.

Best Strategies To Start Walking More

  1. Create A Walking Schedule

    Here are some tips to help you create an effective walking schedule:

    • Set Clear Goals: Define the purpose of your walks, whether it’s weight loss, improving fitness, or stress relief. Having specific goals could keep you motivated and focused.
    • Plan Your Walks: Schedule your walking sessions in advance, considering your daily commitments and energy levels.
    • Mix Up Your Routes: You can make your walking sessions enjoyable by exploring different routes and terrains. Walking in nature, urban areas, or parks may provide variety and prevent boredom.
    • Track Your Progress: Use a journal or a fitness app to record your walks, including the distance covered, time taken, and how you felt during the walk. Tracking your progress may help you stay accountable and celebrate your achievements.
  2. Establish Walking Routine

    The following tips could help you select the right time for your walks:

    • Consider Your Schedule: Choose a time that works best for you, whether in the morning, during lunch breaks, or in the evening. Consistency is vital to forming a habit.
    • Account for Personal Preferences: Some people may feel more energized in the morning, while others may prefer unwinding with an evening walk. Select a time that aligns with your energy levels and preferences.
    • Weather Conditions: Depending on where you live, consider the weather patterns at different times of the day. Opt for a time when the weather is conducive to an enjoyable walk.
    • Minimize Distractions: Select a time when distractions are minimal to help you focus on your walk. It could be early morning before the hustle and bustle of the day begins or later in the evening when most tasks are completed.
  3. Use Fitness Trackers

    Fitness trackers or pedometers provide real-time feedback, motivating you to increase your movement throughout the day. It could evaluate and monitor information, such as your heart rate, total distance covered, number of steps taken, sleep patterns, etc.

    These devices help monitor and enhance physical activity levels, providing valuable data about your psychological and physical activity. The ability to sync fitness trackers with smartphone apps allows for easy access to personal activity records, helping you monitor your progress.

    Setting a step goal ranging from 6,000 to 10,000 steps per day is a standard recommendation if you are looking to improve your health and fitness. Fitness trackers are a constant reminder to stay active and find opportunities to add more steps to daily routines.

Health Benefits Of Walking

  1. Reduce Belly Fat

    Walking helps burn calories and specifically targets the stubborn fat around the midsection. Brisk walking for longer durations may help boost calorie expenditure and reduce belly fat.

    A study found that walking could help burn fat and reduce waist circumference. The study participants lost an average of 1.1 inches around their waists and 1.5% of body fat after walking for 50-70 minutes three days per week for 12 weeks.

    Walking uphill or using resistance bands during walks may engage more muscle groups, intensify the workout, and promote greater belly fat burn. Alternating between periods of brisk walking and slower recovery walks also helps enhance fat loss.

  2. Boost Energy Levels

    During a walk, the body experiences increased oxygen flow and release hormones like norepinephrine and epinephrine. These effects may contribute to steady and increased energy levels naturally.

    Brisk walking, in particular, helps increase fitness levels and energy expenditure, increasing your energy throughout the day. It helps deliver oxygen and vital nutrients to your muscles and tissues, thus combating fatigue and increasing alertness.

    Walking outdoors exposes you to natural light and fresh air, which may invigorate your senses and improve overall well-being. Sunlight exposure helps regulate your body’s internal clock, potentially improving sleep quality and overall energy levels.

  3. Burn More Calories

    Walking is a form of physical activity that elevates heart rate, improves fitness, and burns calories. Physically active people burn more calories than those who remain sedentary, and walking helps do just that.

    A study monitored the number of calories burned by people of average fitness level after walking at a brisk pace of 5 km (3.2 miles) per hour. The results found that brisk walking helped them burn an average of around 90 calories per mile.

    Walking 1.6 kilometers (or a mile) could help burn around 100 calories, depending on your gender and weight. Wearing a weighted vest during walks may help you burn significantly more calories than walking without it.

    Incline walking or taking an uphill walk may also contribute to increased calorie burn.

  4. Maintain Lean Muscle Mass

    Adding resistance exercises during walks, like squats, pushups, or lunges, may boost calorie expenditure and muscle growth. Resistance training intervals help build and strengthen muscles, contributing to a toned physique and improved strength.

    Combining resistance training with walking may assist in weight loss by enhancing muscle mass, which in turn boosts metabolism and calorie burn even at rest.

    Mixing resistance exercises with walking could make your exercise routine more dynamic and engaging, preventing monotony and keeping you motivated.

  5. Enhance Mood

    Studies found that taking a 30-minute brisk walk three days a week may help lower anxiety, improve mood, and mitigate signs of depression. The release of endorphins during physical activity, such as walking, may enhance mental well-being, reducing negative emotions.

    Walking may provide an opportunity for social interaction and connection with others. Joining walking groups or taking a stroll with a friend or family member may combat feelings of social withdrawal or isolation, fostering a sense of belonging and support.

    Engaging in regular walking routines may boost self-esteem and confidence levels. Accomplishing walking goals, like increasing distance or duration, may instill a sense of achievement and empowerment, leading to a more positive self-perception.

    Walking in nature or green spaces could help reduce stress levels and improve relaxation. Combining physical activity and exposure to natural environments may help calm the mind, reduce tension, and enhance overall mental clarity.

  6. Manage Blood Sugar

    Regulating blood sugar levels may help control food cravings, support metabolism, and boost energy levels. These effects could support fat loss and healthy weight management.

    Taking a 15-minute walk after breakfast, lunch, or dinner may help lower blood sugar levels more effectively than a 45-minute walking session. It helps enhance the body’s ability to regulate glucose levels and reduce insulin spikes.

    Consistently managing blood sugar levels is vital, especially for people with conditions like diabetes or those looking to improve their overall health.

  7. Alleviate Joint Pain

    Regular walking could improve bone health and soothe joint pain, including in the knees and hips. It may help lubricate the supporting muscles and minimize discomfort associated with arthritis, contributing to joint pain relief.

    When you walk, the movement helps increase blood circulation to the joints, delivering essential nutrients and oxygen. Such effects could aid in reducing inflammation and stiffness, improving joint mobility without experiencing as much pain.

    Walking is a low-impact physical activity that induces lesser strain on your joints than high-impact activities like running. This makes walking a safe and accessible option for those looking to manage joint pain while still engaging in physical activity.

Frequently Asked Questions

  • Can Walking Help Reduce Stress and Improve Mental Well-Being?
    Studies show that physical activity like walking releases endorphins, promoting mental well-being. Regular walking could help alleviate stress, boost mood, and improve mental clarity and resilience.
  • How Does Maintaining Good Form and Posture While Walking Impact Calorie Burn?
    Maintaining good form and posture while walking could optimize muscle engagement and energy expenditure, enhancing calorie burn. Proper alignment supports efficient movement patterns, increasing the intensity of walking and maximizing caloric consumption.
  • Is Brisk Walking Sufficient for Weight Loss, or Does Speed Play a Significant Role in Calorie Burn?
    Brisk walking could help target weight loss, but increasing the walking pace may significantly enhance calorie expenditure. Physical activities like jogging or running could contribute to greater calorie burn and faster weight loss than walking.
  • What Are the Benefits of Including Resistance Training Intervals During a Walk?
    Adding resistance training intervals to your walking routine may enhance calorie burn, muscle growth, and cardiovascular fitness. Exercises like squats, pushups, and lunges increase intensity, making walking more engaging and effective for weight loss.
  • How Can Wearing a Weighted Vest During Walks Help Increase Calorie Burn and Muscle Development?
    Wearing a weighted vest during walks adds resistance, which helps intensify the workout, boost calorie expenditure, and enhance muscle strength. These effects might contribute to increased calorie burn and muscle development.


Walking could help reduce belly fat by promoting caloric expenditure, preserving muscle mass, and improving overall health. However, the extent of fat loss might vary based on walking pace, rest intervals, duration, age, and overall health.

Adding resistance exercises to your walking routine, switching between walking intensity, using walking poles, or using pedometers could help enhance the calorie-burning potential of your walks.

Consistent walking, combined with proper form and posture, may lead to fat loss and improved physical fitness. Creating and adhering to a consistent walking schedule alongside proper nutrition may support your belly fat reduction goals.

  • This article is for informational purposes only and should not be considered as medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • Consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before using any product.
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