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Many people prefer walking as a form of cardiovascular exercise due to its simplicity and accessibility – all you need is a good pair of shoes. If you enjoy walking as your main form of workout, we have a straightforward plan recommended by experts that can help you increase your step count and burn belly fat.
Emma Graves, a certified personal trainer and studio instructor at Life Time, emphasizes the importance of movement in burning calories and reducing body fat. Walking is highly effective for fat loss because it is easy to do, versatile, and low in intensity. Unlike other forms of cardio, walking has minimal barriers to entry as we engage in it in some way daily, and it can be done in various locations at no cost. Additionally, walking outdoors can help alleviate stress and anxiety while boosting your mood.
When your goal is to lose belly fat, it is essential to understand that fat reduction is a holistic process that involves the entire body. Although it may be tempting to target specific problem areas, spot reduction is a misconception. To achieve visible results, you must focus on improving your overall body composition.
An Effective Weekly Walking Plan To Reduce Belly Fat
The start of any new workout plan requires realistic goals you’re passionate about. Every accomplishment, however small it may be, will motivate you to continue.
Start Slow and Work Your Way Up
Emma suggests starting slow with a 10-minute walk each day. Once you are used to that habit, increase the time to 20 minutes, then 30, and so on.
“The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week,” Emma explains. “That said, needs will vary widely depending on your goals, your current activity levels, and your diet.”
Time Your Walks To Optimize Fat Burn
In addition, science says that walking is especially effective to do right after eating your meals when it comes to fat loss. Emma refers to them as “post-meal walks,” and encourages you to time your steps accordingly.
Be Mindful of Intensity
Staying on top of your walking intensity matters.
“The intensity at which we exercise plays a role in the ways our bodies change,” Emma explains. “Spending longer amounts of time in low-intensity, steady-state cardio (known as LISS) is shown to help with fat loss. Although walking burns calories at a slower rate compared to forms of high-intensity cardio (like sprinting), each of these forms of cardio use stores within our bodies to power the exercise.”
During LISS, the body burns fat stores as its main fuel source.
Establish a Calorie Deficit
In order to achieve noticeable changes, it’s necessary to establish a calorie deficit. What does that mean? Torching more calories than you consume.
“A general rule is that, over time, 3500 calories of a deficit will equal about one pound of weight loss,” Emma notes. “In practice, this could be a 500-calorie deficit each day for a week to lose one pound. However, the human body is very complex, so this is best used as a starting point, not the be-all-end-all.”
Alexa Mellardo
