The Power of Walking: Lose Belly Fat Effortlessly

Introduction

Belly fat is really easy to gain and notoriously hard to lose. It can seem as though no matter what exercises you try and no matter how well you eat, the belly fat just won't budge. Unfortunately, with the exception of surgery, there is currently no proven method of being able to spot reduce fat from the belly.

However, there is an exercise that is incredibly underutilized yet powerfully effective when it comes to losing belly fat. Today, I'll share what that exercise is and how you can start using it right away.

Why Belly Fat is Hard to Lose

First off, let's talk about why belly fat is so hard to lose in the first place. Studies have shown that certain areas of your body are easier to lose fat from than others, and this is largely determined by genetics. Most people's genetics prioritize abdominal fat loss last, meaning that losing belly fat can be a challenge.

However, there is a solution. As long as you create a calorie deficit and continue to burn more calories than you consume every day, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.

While your diet should be your main way of creating a calorie deficit, adding additional exercise can help speed up the process and ensure that you're continuing to lose fat even as your metabolism slows down.

The Problem with Traditional Cardio

Many people try to burn more calories and shed belly fat faster by incorporating traditional cardio exercises like running, rowing, cycling, or HIIT workouts. These forms of cardio tend to burn calories quickly, making them seem like a great way to burn off belly fat over time.

However, studies have shown that the overwhelming majority of people can't actually stick with traditional cardio long enough for fat loss to reach stubborn areas. Dropout rates tend to be on average almost 20 percent, even in studies where subjects are assigned cardio sessions to do.

While these forms of cardio do work, they require a lot of willpower, can be brutal on the body, and are not sustainable for most people in the long term. If you want to lose your belly fat and keep it off once it's gone, you need something that you can stick to for life.

The Power of Walking

The solution? It's the easiest to maintain, lowest stress, lowest fatigue, and most versatile form of cardio: walking. While walking may not burn as many calories as intense cardio exercises, it has been shown to be just as effective, if not more, for fat loss when done consistently over time.

A 2021 meta-analysis titled "Slow and Steady or Hard and Fast" analyzed 54 studies to determine the effect that different types of cardio had on fat loss. The researchers found that intense forms of cardio, while time efficient, didn't provide any superior fat loss effect when compared to longer yet less intense forms of cardio like walking.

Walking is easy to stick to, and the calories burned from simply walking can quickly add up to a meaningful amount. For example, a 170-pound individual walking at a casual pace of three miles per hour can burn an additional 200 calories per hour. Over the course of a year, adding in just two and a half hours of brisk walking per week can lead to an additional 3.5 pounds of fat loss.

How to Incorporate Walking Into Your Life

The first step is to determine how many steps you're currently taking on average. You can use a health app on your iPhone or Google Fit on Android to track your daily steps. If you already know this, great! Comment below and let me know how many steps you're currently taking and any tips you have for increasing it.

If you're taking relatively few steps, don't worry. It means you have a big opportunity to increase your step count. Start by setting a realistic goal, such as adding an extra 2,000 steps per day. This can be achieved by taking two 10-minute walks throughout your day.

Once you're consistent with that, gradually increase your step count by another 2,000 steps. Aim to consistently get at least 8,000 steps or even up to 15,000 steps per day, as this seems to provide the greatest fat loss and health benefits.

Make walking fit your lifestyle. Choose a far parking spot, take the longest route to the washroom, do incline walking after each workout, take walks after each meal, take the stairs instead of the elevator, and listen to podcasts while walking. These little changes can add up to significant increases in step count.

Remember, walking or any form of cardio is only effective for fat loss if used in combination with a proper diet. Create a calorie deficit through your diet and supplement it with walking to speed up the fat loss process.

Conclusion

Walking is the number one exercise to lose belly fat and keep it off. It's easy to stick to, versatile, and provides meaningful fat loss results when done consistently over time.

If you're looking for an easy-to-follow, science-based workout and nutrition plan to help you burn off stubborn fat and build lean muscle, I highly recommend checking out our program at BuildWithScience.com. Take our analysis quiz to find the best program for you and start your journey to a leaner, healthier body.

Thank you for reading and don't forget to subscribe for more fitness and nutrition tips. See you next time!