How to Lose Belly Fat by Walking

Walking is a low-impact way to get in shape and burn fat. While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat). The key is to stay consistent and walk in the right heart rate zone.

BELLY FAT

A calorie deficit is a key to losing weight (including belly fat). With a healthy, balanced diet and regular exercise, you’ll notice overall weight loss. Some people notice results in their belly fat last, while others notice results first.

However, some methods of fat loss and weight loss work better than others. Here are four ways to Lose Belly Fat by Walking and focus your workouts on burning as much fat as possible to get fit and lose weight.

1. THE FAT-BURNER ZONE

To burn the most calories and lose the most weight, you must walk in the right heart rate zone. The fat-burning zone is 60–70% of your maximum heart rate and burns 7–12 calories per minute. Subtract your age from 220 to find your maximal heart rate. Then multiply by 0.6. A 30-year-maximal old’s heart rate is 190 bpm (bpm). Aim for 114 bpm to attain 60% intensity.

In this fat-burning zone, remember that duration is crucial. Your workouts should be long enough (45 minutes to an hour) so that the body burns fat instead of stored carbohydrates. Sugars and stored carbohydrates are burned first during workouts. As they are depleted, the body becomes more efficient at burning fat.

2. FAST CARDIO

Completing your morning walking routines while fasting can also train your body to use fat as an energy source instead of the carbs you just ate for breakfast.

“Fasted cardio burns fatter because fewer nutrients are flowing into the body,” explains Ben Walker, owner of Anywhere Fitness. “Long and steady hits more fat cells.”

Keep your intensity on the lower end of the spectrum. “We start our anaerobic system when we workout above 50% of max intensity,” Walker says. We need carbs and sugar to fuel our bodies in this state. Absent sleep can cause quick weariness, nausea, muscle spasms, and even muscle injury. This is not beneficial for long-term health or weight loss. “

Walk in the fat-burning zone for 45–60 minutes, 4–5 times a week. As you get fitter, your waistline shrinks.

Try this exercise: Warm-up and loosen yourself with a 10-minute walk. For the main set, walk for 45 minutes in Zone 2 or complete two sets of 22 minutes, taking a break at the halfway point if needed. Squats, lunges, and pushups can also be used to break up your workout before the second half. Finish your 45-minute stroll with 10 minutes of easy walking to cool off.

3. CHANGE IT UP

If you do the same workout every day, your body adjusts and the calorie burn decreases. If weight loss is your primary goal, increasing the intensity of your workouts 1–2 times per week can help.

“To lose body fat, you must train all facets of your fitness,” Walker adds. Remember, losing weight takes time.

In fact, this study found that interval training was more effective than low-intensity exercise at reducing subcutaneous and abdominal fat. Remember that high-intensity exercise puts additional strain on your joints and requires plenty of recuperation time between sessions to avoid damage.

Walker advocates strength training in addition to walking intervals. Our muscle fibers break down during resistance training, requiring nourishment and rest to heal, adds Walker. “Our bodies have expended a lot of energy throughout this era. It burns more calories when combined with a healthy diet. “

On days when you don’t have much time to work out, include a few high-intensity sessions in your week. In just 30 minutes, you can get the same advantages as your longer Zone 2 sessions.

Try this exercise: Prepare for your workout with a 10-minute warmup. For the main set, alternate 2 minutes of moderate walking with 1 minute of your fastest walking pace. Step out, pump your arms, and increase your heart rate to burn the most calories. 20 minutes of 2 easy, 1 hard. After your 20-minute session, rest for 10 minutes. Try jogging or gentle running for your 1-minute periods instead.

4. CONCENTRATE ON NUTRITION

Eating less is still one of the best ways to lose unwanted belly fat, in addition to rLose Belly Fat by Walking.

Drink plenty of water and eat whole foods, Walker advises. “Switch to whole grains like oats, barley, quinoa, and buckwheat for long-lasting energy and more vitamins and minerals.” He also recommends eating plenty of fruits and vegetables, which are high in fiber and micronutrients. “Lean proteins with less saturated fat, such as chicken, fish, and lentils,” says Walker.

Eat on time for some, says Walker. Eating a large breakfast and a smaller dinner may help you lose weight. Others prefer to eat smaller meals throughout the day rather than three large ones.

Try tracking your food intake with an app like MyFitnessPal to see what you’re eating and when. From there, you can tailor it to your lifestyle and needs.