Does Walking Burn Belly Fat?


Yes, walking can help burn belly fat and reduce overall body fat. A 2014 study found that walking is an effective exercise to target abdominal fat, including dangerous visceral fat inside the abdominal cavity. Walking a mile (1.6 km) burns approximately 100 calories, depending on your sex and weight, according to the Mayo Clinic.

Before and after picture showing slimmer waistline after regimen of walking

While you can’t spot-reduce fat from specific areas, walking helps reduce overall fat levels, which will slim your waistline and belly. One of the most effective ways to reduce belly fat is regular aerobic exercise like brisk walking. Aim for at least 30 minutes per day, most days of the week.

Interestingly, total body fat is lost through walking at all speeds, but the change is more rapid and greater with slow walking speeds compared to fast walking, at least initially. So don’t feel like you need to power walk to see results.

The key is consistency. Get out there and walk regularly, and over time you will notice your belly fat and overall body fat levels decreasing. Walking is an accessible, effective form of exercise for targeting stubborn abdominal fat.

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