Does Walking Help You Lose Belly Fat?

Walking is one of the simplest and most accessible forms of exercise, and it can actually help you lose belly fat. Regular walks can contribute to overall fat loss, including in the abdominal region, especially when combined with a balanced diet and other healthy habits.

Walking Burns Calories, Contributing to Fat Loss

Walking at the right intensity and duration can boost calorie burn, improve metabolism, and reduce visceral fat, the harmful type of belly fat linked to health risks. One of the most effective ways to lose weight, including belly fat, is to create a calorie deficit—burning more calories than you consume. Walking increases your daily energy expenditure, helping you achieve this deficit.

Every movement your body makes requires energy. The more effort an activity demands, the more calories you burn. Here’s an estimate of how many calories a 170-pound (77 kilogram) person can burn in an hour doing different activities:

• Brisk walking: 371 calories

• Sitting: 139 calories

• Standing: 186 calories

• Walking at a moderate pace: 324 calories

Always consult a healthcare provider before making significant changes to your activity level.

Walking Reduces Visceral Belly Fat

Not all belly fat is the same. Visceral fat, or visceral adipose tissue (VAT), which surrounds your internal organs, is linked to severe health conditions like heart disease and type 2 diabetes. Studies suggest moderate-intensity aerobic exercise, such as walking, helps reduce visceral fat even without drastic dietary changes.

A 2021 study published in the American Heart Association found that:

• 150 minutes of weekly physical activity may be sufficient to reduce visceral adipose tissue.

• Walking for three months (about 12 weeks) resulted in greater VAT reductions than a control group.

• Exercise interventions, including aerobic activities like walking, can improve insulin sensitivity and reduce ectopic fat.

Walking Boosts Metabolism

One key benefit of walking is its ability to elevate your resting metabolic rate. This means your body continues to burn more calories throughout the day, even when not exercising. Incorporating walking into your daily routine helps you burn calories during the activity and contributes to a higher calorie expenditure overall.

For those looking to maximize the metabolic benefits of walking, high-intensity interval walking is an effective strategy. This involves alternating between short bursts of fast walking and periods of moderate-paced walking. Research has shown that high-intensity interval training (HIIT), including interval walking, can significantly improve cardiovascular fitness and increase fat oxidation, the process by which the body breaks down stored fat to produce energy.

Walking Lowers Cortisol Levels, Reducing Stress-Related Belly Fat

Elevated cortisol levels, often associated with stress, can increase abdominal fat accumulation. Regular walking has been shown to lower cortisol levels, thereby reducing stress-related belly fat. However, you should also consider where you walk.

A 2019 study examined how walking in forests versus urban areas affects cortisol levels, a stress-related hormone. Researchers had 74 young male participants walk for 15 minutes in both environments and collected saliva samples before and after the walk to measure cortisol levels.

Before the walk, cortisol levels were similar in both environments. However, after walking in the forest, cortisol dropped significantly from 9.70 to 8.37 nmol/L. In contrast, walking in the urban area had little effect, with cortisol levels changing only from 10.28 to 10.01 nmol/L. The study concluded that walking in a forest was more effective at reducing stress than simply viewing nature. Walking in nature can also reduce stress more than walking in urban environments.

Walking Improves Digestion and Reduces Bloating

Walking can help improve digestion and reduce bloating. It helps your digestive system move food and waste through your intestines more easily, which may reduce problems like constipation and bloating.

One 2021 study on the effect of short-term physical activity after meals on gastrointestinal symptoms found that physical activity, such as walking, speeds up the process of digesting food, helping it move through the stomach and intestines faster. Walking after meals can help reduce gastrointestinal discomfort and bloating.

Walking Tips to Help You Shed More Belly Fat

To make walking a more effective fat-burning workout, consistency and intensity are key.

Aiming for specific duration and intensity and combining walking with other exercises will help you burn more calories, build strength, and achieve your fat loss goals faster.

Here are some tailored tips to help you maximize your fat-burning potential:

• Increase your walking speed: The faster you walk, the more calories you burn. Aim for a brisk pace where you're slightly out of breath but still able to carry on a conversation.

  
  

• Aim for 150-300 minutes of activity per week: At least 150 minutes of moderate-intensity exercise is recommended for general health. To manage weight, increase this to 300 minutes, breaking it into manageable sessions throughout the week.

  
  

• Track your steps using a pedometer or fitness app. Aiming for 8,000-10,000 steps per day can help with weight loss: Use a pedometer or a fitness app to track your daily steps. Setting a goal of 8,000 to 10,000 steps per day ensures you're getting sufficient movement, contributing to weight loss.

• Combine walking with strength training (such as bodyweight exercises or resistance bands) for faster fat loss: Strength training, combined with walking, increases muscle mass, which can boost your metabolism and accelerate fat loss. Add bodyweight exercises like squats or lunges, or use resistance bands to enhance your workout.

• Increase intensity by incorporating hills, stairs, or interval walking (alternating between slow and fast paces): Boost your calorie burn by walking on an incline, taking the stairs, or doing interval training where you alternate between slower and faster-walking paces.

• Stay consistent: Regular walking is key to long-term fat loss. Make it a daily habit to ensure you're staying active and burning calories consistently.

Additional tips include:

• Take a walk with friends for some enjoyable company and added motivation.

• Use your lunch break as an opportunity to go for a brisk walk.

• Park your car a little farther away to increase your step count throughout the day.

• On rainy days, head to your local mall for an indoor walking session.

• Set up regular walking dates with friends or family to stay on track and have fun!

When to Expect Results 

Walking for weight loss, including belly fat reduction, requires consistency. Results from walking can vary, but noticeable benefits like weight loss may take weeks to several months.

Fortunately, even a modest weight loss of 5% to 10% can improve health outcomes, which may take several months of consistent walking combined with a balanced diet.

Key Takeaways

• Walking is a simple yet effective way to lose belly fat and improve overall health.

• By maintaining a consistent walking routine, increasing intensity over time, and making mindful lifestyle choices, you can achieve noticeable results.

• While walking alone won’t guarantee a flat stomach, it plays a crucial role in fat loss when combined with a healthy diet and strength training.