Walking is considered one of the simple but highly effective exercises in reducing belly fat - a dangerous fat area that affects the cardiovascular and metabolic systems. According to Harvard Health Publishing, every 30 minutes of brisk walking can help burn about 150-200 kcal, depending on the speed and weight of the practitioner. This is a significant calorie level, especially for people who maintain it regularly every day.
Research published in the Mayo Clinic shows that people who walk at least 45-60 minutes/day, 5 days/week, have much better visceral fat loss than the group who walk less than 30 minutes. Notably, brisk walking with a slight increase in heart rate is more effective than slow or un maintained walking.
According to the analysis from Healthline, to achieve the goal of a flat belly, it is necessary to aim for walking intensity to help the body "touch the fat burning threshold". The ideal speed is about 5.5-6.5 km/h, equivalent to a quick walk but still talking. When maintaining this speed, the body switches to using fat as an increased source of energy.
How to walk to reduce belly fat faster?
minimum walk 45-60 minutes:
This period of time helps the body maintain a stable fat burning area, thereby significantly reducing belly fat.
Add 10 minutes of acceleration at the end of the session:
Harvard suggests accelerating in the last 5-10 minutes to increase energy expenditure and activate abdominal muscles.
Combined with hand swings, abdominal tightening:
Strong hand movements and gentle abdominal tightening while walking help directly affect the waist area.
Walk after eating 20-30 minutes:
Research from the Mayo Clinic shows that light walking after eating helps stabilize blood sugar and reduce belly fat storage.
Follow 10,000 steps/day:
Although not mandatory, 10,000 steps is considered a good standard for a positive lifestyle and sustainable weight loss.
Conclusion
Walking is a simple, safe and suitable method to reduce belly fat for all ages. Just maintain 45-60 minutes a day, you can completely improve your waistline, increase endurance and improve overall health without the need for a gym or support equipment.
