We've all been there, staring in the mirror, pinching that little bit of extra fat around our middle, and wondering if anything will ever make it budge. While countless fads promise quick fixes, many of us are left searching for sustainable, accessible ways to shed that stubborn belly fat. This is where taking a walk everyday comes to a play. It's free, it's easy, and it’s something most of us can incorporate into our daily routine. But can a simple morning or evening stroll truly help you get rid of that dreaded abdominal flab?
In an exclsuive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, General Physician and Senior Consultant, Sharda Hospital - Noida, explained why you should go for a morning or evening stroll if you wish to get rid of that belly fat.
Understanding Belly Fat
First, it's crucial to understand what we're up against. Belly fat, or abdominal fat, isn't just about how your clothes fit. There are two main types. Here is how Dr Srivastav shared with us:
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- Subcutaneous fat: This is the fat you can pinch just under your skin. While it can be aesthetically bothersome, it's generally less of a health concern.
- Visceral fat: This is the more dangerous type. It's stored deep within your abdominal cavity, surrounding your organs. High levels of visceral fat are linked to an increased risk of serious health issues like heart disease, type 2 diabetes, stroke, and certain cancers.
So, when we talk about "getting rid of belly fat," we're often focusing on reducing that more harmful visceral fat.
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What Is The Power Of Walking?
While you might associate intense cardio with fat loss, walking, especially brisk walking, is a surprisingly effective tool. Here's why:
- Calorie Burn: Any physical activity burns calories, and walking is no exception. While a leisurely stroll might not torch as many calories as a high-intensity interval training (HIIT) session, consistency is key. Over time, those daily walks contribute significantly to a calorie deficit, which is essential for fat loss.
- Targeting Visceral Fat: Research consistently shows that regular moderate-intensity aerobic exercise, like brisk walking, is particularly effective at reducing visceral fat. Unlike spot-reducing (which doesn't work), walking helps to reduce overall body fat, and visceral fat is often among the first to go.
- Stress Reduction: High levels of the stress hormone cortisol are linked to increased abdominal fat storage. Walking is a fantastic stress reliever. A peaceful morning walk or an evening stroll to unwind can help lower cortisol levels, indirectly aiding in belly fat reduction.
- Improved Metabolism: Regular physical activity helps to improve your body's metabolic rate, meaning you burn more calories even at rest. This enhanced metabolic efficiency is a powerful ally in the fight against fat.
- Increased Muscle Mass (indirectly): While walking isn't a strength-training exercise, consistent activity can help maintain or even slightly increase lean muscle mass, especially in your legs. More muscle means a higher resting metabolism.
Tips for Maximizing Belly Fat Loss Through Walking
Simply strolling might not be enough to see significant results. To really leverage your walks for belly fat reduction, consider these tips:
1. Pick Up the Pace
Aim for a brisk walk where you can still talk but are slightly breathless. This is often referred to as moderate intensity. If you're walking with a partner, you should be able to hold a conversation but not sing.
2. Increase Duration
Start with what you can manage, but gradually work your way up to at least 30-60 minutes of brisk walking most days of the week. Consistency trumps intensity when it comes to long-term results.
3. Consistency is Key
A one-off long walk won't do much. Make walking a non-negotiable part of your daily routine. Morning walks can kickstart your metabolism and energy, while evening walks can help you de-stress and digest.
4. Incorporate Inclines
If possible, walk on hilly terrain or use the incline feature on a treadmill. Walking uphill increases the intensity and calorie burn.
5. Add Intervals
Periodically integrate short bursts of faster walking or even a light jog into your routine. For example, walk briskly for 3 minutes, then speed walk or jog for 1 minute, and repeat.
6. Focus on Form
Engage your core slightly, keep your shoulders relaxed, and swing your arms naturally. Good form can improve efficiency and prevent discomfort.
8. Don't Forget Nutrition
Walking is a fantastic tool, but it's just one piece of the puzzle. To truly shed belly fat, you must couple your walks with a balanced, whole-foods-based diet that is mindful of calorie intake. Focus on lean proteins, plenty of fruits and vegetables, and healthy fats, while limiting processed foods, sugary drinks, and excessive refined carbohydrates.
9. Prioritise Sleep
Lack of sleep can disrupt hormones that regulate appetite and fat storage, making belly fat loss harder. Aim for 7-9 hours of quality sleep per night.
Manage Stress: As mentioned, stress contributes to belly fat. Beyond walking, incorporate other stress-reducing activities like yoga, meditation, or spending time in nature.
Bottomline
So, can your morning or evening walk help you get rid of that belly fat? Absolutely, yes! It's a highly effective, low-impact, and accessible form of exercise that, when done consistently and combined with a healthy lifestyle, can significantly contribute to reducing both subcutaneous and the more dangerous visceral fat.
However, it's not a magic bullet. Don't expect overnight miracles. Sustainable fat loss, especially around the belly, requires patience, consistency, and a holistic approach that includes smart nutrition, adequate sleep, and stress management