Walk whenever you feel like morning or evening as it has many health benefits. If you are thinking of losing weight then it can be very helpful. Walking helps burn calories and maintain a healthy metabolism. But is walking the most effective exercise for reducing belly fat? A 2014 study published by the National Library of Medicine showed that obese women were asked to walk for 50 to 70 minutes at least three times a week for 12 weeks. Those women lost belly fat and body fat on average.
To know more about walking to reduce belly fat connect with Abhi Singh Thakur, Certified Fitness and Nutrition Coach based at Health Shots Delhi.
health benefits of walking to reduce belly fat
When we look for exercise for weight loss, we want something that will help burn a lot of calories. Thakur says that on an average, a person weighing about 70 kg can burn about 149 calories by walking at a moderate pace (about 3.5 miles per hour) for 30 minutes. Of course, the number can vary depending on the individual.
Walking regularly for 30 minutes can help with weight loss and reduce overall fat, including belly fat. However, the effectiveness of walking to reduce belly fat depends on various factors. some of them are –
• Your current weight
• Body composition
• Holistic Diet
• lifestyle
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 all about targeting fat loss from a specific area, is not possible, says the expert. fat loss occurs a
The generalized way throughout the body, and where you lose fat first, can be affected by genetic factors. To effectively reduce belly fat, it is important to focus on overall weight loss and reduction in body fat.
Read also: How to make walking fun: 7 tips for fitness enthusiasts
fitness tips to reduce belly fat
To effectively reduce belly fat and increase your overall fitness, it is beneficial to combine walking with other exercises and lifestyle adjustments. Here are some key components to include in your fitness regime:
1. Cardiovascular Exercise
Incorporate other types of cardiovascular exercise along with walking.
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 workout
It begins with short intervals of intense exercise, followed by a period of active recovery. HIIT workouts can be more time-efficient and effective for burning fat than steady-state cardio exercise. Thakur suggests considering adding HIIT workouts such as sprint intervals, circuit training or bodyweight exercises to your routine.
3. Strength Training
Strength training exercises should be included in your fitness routine as they are important for building lean muscle mass. More muscle mass leads to an increase in metabolism, which can aid in fat loss. Incorporate exercises such as squats, lunges, deadlifts, push-ups and other resistance training movements.
4. Core Exercise
Targeting your core muscles can help strengthen and tone the abdominal area. Do exercises like planks, crunches and leg raises to engage your core muscles and boost abdominal strength.
5. Balanced Diet
Don’t forget to stay healthy, balanced to reduce belly fat. Eat a variety of nutrient-rich 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 aid in weight loss.
6. Mindful Eating
Practice mindful eating by paying attention to hunger and fullness cues, eating slowly and being mindful of portion sizes. This can help prevent overeating and promote better digestion.
7. Get Enough Sleep
Aim for adequate sleep of 7 to 9 hours per night because adequate sleep supports hormonal balance, metabolic regulation and overall well-being, which can have a positive effect on weight loss and reducing belly fat.
It’s all about consistency when it comes to losing belly fat and improving your overall fitness.
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