Morning or evening, walk whenever you want to as it has many health benefits. If you are looking at weight loss, it can be of great help. Walking helps to burn calories and maintain a healthy metabolism. But is walking the most effective exercise to reduce belly fat? A 2014 study published by National Library of Medicine indicated that women who had obesity were told to walk for 50 to 70 minutes at least three times a week for 12 weeks. On an average, those women reduced belly fat and body fat.
Health Shots connected with Delhi-based certified fitness and nutrition coach Abhi Singh Thakur to find out more about walking to lose belly fat.
Health benefits of walking to reduce belly fat
When we look for exercises for weight loss, we want something that will help to burn a lot of calories. Thakur says that on average, a person weighing around 70 kilograms can burn approximately 149 calories by walking at a moderate pace (around 3.5 miles per hour) for 30 minutes. Of course, the number can vary depending on the individual.
Walking regularly for 30 minutes can contribute to weight loss and overall fat reduction, including belly fat. However, the effectiveness of walking for belly fat loss depends on various factors. Some of them are –
• Your current weight
• Body composition
• Overall diet
Walking is a great form of exercise and can help create a calorie deficit. But it is important to note that spot reduction, which is about targeting fat loss from a specific area, is not possible, says the expert. Fat loss occurs in a
generalised manner throughout the body, and where you lose fat first can be influenced by genetic factors. To effectively lose belly fat, it’s important to focus on overall weight loss and body fat reduction.
Fitness tips to lose belly fat
To effectively lose belly fat and enhance your overall fitness, it’s beneficial to combine walking with other exercises and lifestyle adjustments. Here are some key components to include in your fitness regime:
1. Cardiovascular exercise
Along with walking, incorporate other forms of cardiovascular exercise like
jogging, running, cycling, martial arts, swimming or dancing. These activities elevate your heart rate and help burn calories, contributing to overall fat loss.
2. High-Intensity Interval Training or HIIT workouts
It begins with short bursts of intense exercise then there are periods of active recovery. HIIT workouts can be more time-efficient and effective for fat burning compared to steady-state cardio exercises. Consider including HIIT workouts in your routine, such as sprint intervals, circuit training, or bodyweight exercises, suggests Thakur.
3. Strength training
Strength training exercises need to find be included in your fitness routine as they are crucial for building lean muscle mass. More muscle mass leads to an increase in metabolism, which can aid in fat loss. Include exercises like squats, lunges, deadlifts, push-ups, and other resistance training movements.
4. Core exercises
Targeting the muscles in your core can help to strengthen and tone the abdominal area. Go for exercises like planks, crunches and leg raises to engage your core muscles and promote abdominal strength.
5. Balanced diet
Don’t forget to maintain a healthy, balanced for losing belly fat. Consume a variety of nutrient-dense foods, including lean proteins, 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
Practise mindful eating by paying attention to hunger and fullness cues, eating slowly, and being aware of portion sizes. This can help to prevent overeating and promote better digestion.
7. Get sufficient sleep
Aim for adequate sleep of 7 to 9 hours per night as sufficient sleep supports hormonal balance, metabolism regulation, and overall well-being, which can positively impact weight loss and belly fat reduction.
It is all about consistency when it comes to losing belly fat and improving your overall fitness.