Can You Lose Belly Fat by Walking?

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Good news, the answer is YES! One Canadian study showed that women could lose up to 20% of their belly fat by walking for one hour per day for three months. But as with any weight loss plan, losing belly fat fast requires a combination of exercise and good nutrition.

So while it is possible to walk in order to promote belly fat loss, (and we'll outline a few simple walking routines in a minute), it is also necessary to attack stubborn belly fat on the nutritional level.

But first of all, what is belly fat? It is the internal fat, or visceral fat, that accumulates in your abdominal cavity, as opposed to the subcutaneous fat that develops underneath your skin. This means that belly fat is often buried deep in your stomach area, making it not as visible to the eye as subcutaneous fat, but much more dangerous because it surrounds vital organs and traps toxins in critical areas of your body.

But the good news is that belly fat is more metabolically active than visceral fat, so it is the first to respond to your weight loss efforts. If you are significantly overweight, you can expect to lose belly fat fast as soon as your begin a weight loss diet and start exercising. If you're close to your goal weight, or just have a bit of a middle-age pouch to lose, don't expect the same quick belly fat loss, but you can still lose belly fat if you're patient and consistent in your weight loss program.

Walking Routines to Lose Belly Fat

We mentioned earlier that it's possible to lose up to 20 percent of your belly fat by walking for one hour per day. But it is important to learn the right way to walk to lose belly fat - just putting one foot in front of the other isn't enough. The purpose of this walking routine is to increase your metabolism enough to burn fat, which is best done by varying the intensity of your walking routine. You should also engage your abs while your walk by straightening your spine and lifting the crown of your head and looking 6 feet in front of you.

Start your walking plan by committing to 6 walking workouts per week, of about 30 minutes per workout. That will allow enough time to get your heart rate up to the fat burning range. For maximum fat burning results, it is important to vary the intensity of your workouts, so alternate the following walking routines every other day so you complete each one 3 times in a week.

By varying the intensity of your workout, you can exercise for a shorter period of time than if you simply walked at the same pace for an hour.

Both the simple walking routine below can be done outdoors or on the treadmill.

Interval Walking Routine: approximately 30 minutes This walking workout routine works by varying your heart rate during the work out, for maximum fat burning.

* Warm up by walking for 5 minutes at a speed of 2.5 to 3 miles per hour * Increase to a moderate pace of 4 miles per hour for 2 minutes * Walk faster, at a rate of 4.5 miles per hour for 2 minutes. Really push it. * Repeat the moderate and fast paced intervals five times each. * Cool down with a 5-minute walk at 2.5 to 3 miles per hour.

Speed Walking Routine: approximately 20 minutes

This faster paced walking exercise helps break up your walking routine and get your heart pumping to the necessary fat burning rate.

* Warm up by walking for 5 minutes at a speed of 2.5 to 3 miles per hour * Walk as quickly as you can, while maintaining proper walking posture, for 5 minutes. Then turn around and walk quickly back. You should be walking fast enough that you can still talk if necessary, but would prefer not to. * Cool down with a 5-minute walk at 2.5 to 3 miles per hour.

Belly Fat Exercises While strengthening your abdominal muscles won't shrink your belly fat, your tighter abs will help hold your tummy in and give the appearance of a flatter belly. And once you have lost your belly fat, those 6-pack abs will really get noticed, so don't forget to add a few abdominal crunches after each walking routine.

Best Diet To Lose Belly Fat If you are significantly overweight, it is certainly possible to lose belly fat simply by walking. But most people find that changing their diet plan has more effect on belly fat loss than exercise by itself. This is because much of that belly fat is the result of too much sugar in the average diet, and in order to lose the belly fat, it is necessary to eat a low sugar diet.

If you have seen the advertisements that promise to lose belly fat fast by following one simple rule, that rule would be to … eliminate sugar and white flour from your diet. Or at least reduce your sugar intake to less than 15 grams per day, while limiting your carbohydrate intake to less than 120 grams per day.

A diet of low glycemic foods (foods low in sugar that don't trigger a spike of insulin in your blood stream) will quickly burn belly fat. But you can continue walking just for fun!