Walking stimulates cardiovascular fitness, reduces body weight, BMI, fat and resting diastolic blood pressure. Walking on empty stomach burns double the fat and carbs than after breakfast. Do steady walking, fast enough to make your heart beat faster and breathing deeper. Slow down if you are unable to speak. Walk min 30-60 mins per day, 4-6 days a week.
Belly fat can be dangerous for your health; individuals with upper-body (central) obesity i.e., fat accumulation in the subcutaneous abdominal and visceral depots are prone to metabolic and cardiovascular complications, especially when there is excess fat in the visceral area.1
Walk Off Belly Fat
Apart from a healthy low-fat diet, the most beneficial way to lose belly fat is through aerobic exercise. Brisk walking is an easy, natural and accessible form of aerobic exercise. A meta-analysis of 24 studies attempted to determine the changes in selected cardiovascular risk factors following a walking programme in sedentary individuals. The findings of the study suggested that walking is sufficient stimulus to increase cardiovascular fitness, reduce body weight, BMI and body fat, and decrease resting diastolic blood pressure in previously sedentary but otherwise healthy individuals.2
Can Brisk Walking Reduce Belly Fat?
The key to fat loss is boosting your metabolism. walk off belly fat by walking which increases your metabolic rate and heart rate; this in turn increases oxygen supply to the cells and burns calories.
What is the best time for a brisk walk?
Most studies suggest that walking before breakfast offers the best benefits.
- A research study comparing 2 identical treadmill walks at different times of day found that test subjects used virtually the same amount of total calories. However, those who walked before breakfast used 50% more fat as fuel compared with those who worked out 90 minutes after eating breakfast (these subjects used a higher ratio of sugar as fuel).3
- According to a study carried out by researchers from the University of Glasgow , that people who practice various forms of exercise such as brisk walking before breakfast had a greater fat and carbohydrate breakdown (as measured by blood tests) and overall energy expenditure when compared to the no exercise condition. They also found that fat breakdown with respect to the carbohydrate breakdown was greater, and overall energy expenditure was more, when exercise was performed before breakfast, compared to when they exercised after breakfast.4
How fast and much should we walk?
You need to walk at a steady speed fast enough so your heart beats faster and causes you to breathe harder and deeper. If you are unable to speak, you are probably walking too fast. Both speed and duration are important in losing belly fat. Aim towards walking a minimum of 30 to 60 minutes per day, four to six days a week.
References [ + ]
|1.||↑||Arner, Peter. “Not all fat is alike.” The Lancet 351.9112 (1998): 1301-1302.|
|2.||↑||Murphy, Marie H., et al. “The effect of walking on fitness, fatness and resting blood pressure: a meta-analysis of randomised, controlled trials.” Preventive medicine 44.5 (2007): 377-385.|
|3.||↑||Gonzalez, Javier T., et al. “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.” British Journal of Nutrition 110.04 (2013): 721-732.|
|4.||↑||Farah, Nor MF, and Jason MR Gill. “Effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men.”British Journal of Nutrition 109.12 (2013): 2297-2307.|