The good news is that regular aerobic exercise like walking may help reduce belly fat. But, in order to lose belly fat, you need to burn more calories than you consume.
Aim to get 3-5 hours of moderate activity per week, which is about 30 minutes of activity 5 days a week. In addition, add strength training and high-intensity interval training (HIIT) into your workouts. This type of exercise incorporates short bursts of intense activity with lower-intensity exercises and rest, to help you burn more calories and improve your fitness.
When it comes to losing belly fat, you also need to focus on diet. You need to eat a balanced diet that includes whole foods and lean proteins. In particular, focus on eating fruits and vegetables, which are filled with nutrient-rich fiber and micronutrients. Plus, eat plenty of low-sugar carbohydrates, such as those found in whole grains.
Belly fat is a major risk factor for cardiovascular disease and other chronic health conditions, such as heart disease, diabetes, and metabolic syndrome. According to the National Institutes of Health, men with a waist circumference of 40 inches or more and women with a waist circumference of 35 or more are considered to be at an increased risk for developing belly fat.
Studies show that a commitment to routine walking can help reduce visceral fat—the deep fat in the abdomen—over time, and that it can also lead to slimmer thighs and buttocks. And, walking has the added benefit of being easy to do and free of equipment.
Aside from eating a healthy, balanced diet and focusing on cardio and strength training, other factors can influence how quickly you lose belly fat, such as genetics, hormone levels, age, and other health conditions. However, getting in a few extra steps and adding some pizazz to your walk can help you shed stubborn belly fat even faster.
While you’re working to lose belly fat, it’s important to avoid high-intensity exercise, as this can overwork the muscles and lead to injury. Also, don’t forget to stretch after your workouts.
To maximize the fat-burning potential of your walks, try to reach the “fat-burning zone.” This is about 60-70% of your maximum heart rate. To find your max heart rate, subtract your age from 220 and then multiply it by 0.6. So, if you’re 30, your max heart rate would be 190 beats per minute (bpm). To get into the fat-burning zone, increase your pace by swinging your arms or walking up an incline. You can also add a 30-second to 1-minute burst of bodyweight strength-training exercises, such as squats, lunges, pushups, planks, and dips. This will help you develop total-body strength and a stronger core while you burn calories.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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