How does walking help you lose belly fat?

According to Healthline, walking is an effective way to target visceral fat, which accumulates around the abdomen and can be harmful to your health. A 2021 review found that walking was successful in reducing visceral fat when done three times a week for 30 to 60 minutes. By incorporating walking into your daily routine, you can reduce belly fat and enhance your overall health.

This is primarily due to walking’s ability to help your body burn calories, a crucial factor in losing belly fat. Physical activity requires energy, and walking increases your calorie expenditure. A 2021 study showed that walking burns about 107 calories per mile (1.6 kilometers), depending on factors like weight, gender, and pace. This calorie burn helps create a calorie deficit, which is essential for weight and belly fat loss.

In addition to burning calories, regular walking helps preserve lean muscle mass, which is essential for maintaining a healthy metabolic rate. Since muscle burns more calories than fat, keeping muscle mass helps your body continue to burn calories efficiently, even at rest, preventing the accumulation of fat. Walking helps prevent muscle loss, making it easier to keep belly fat off.

For optimal results, Harvard Medical School recommends engaging in at least 30 minutes of moderate-intensity activity most days of the week, such as brisk walking at a comfortable pace. According to Medical News Today, brisk walking involves maintaining a pace of up to 4.5 miles per hour.

It is also beneficial to find ways to incorporate more movement into your daily routine. For example, park further away from your destination, take the stairs instead of the elevator, or stand while talking on the phone to increase your physical activity.