One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19, 20 ). In one small study, women with Obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and waist-to-hip ratio by 1.2 cm and 0.8 cm, respectively.
Obesity is a major health problem in the United States, and the prevalence of overweight and obesity has increased significantly over the past two decades ( 1, 2 ). Obesity is associated with a number of adverse health outcomes, including increased risk of type 2 diabetes mellitus ( 3 ), cardiovascular disease ( 4 ), stroke ( 5 ), and certain cancers ( 6, 7 ), as well as a reduced quality of life ( 8, 9 ).
However, the mechanisms underlying the association between obesity and health are not fully understood ( 10, 11 ). For example, it has been suggested that obesity may contribute to the development of insulin resistance ( 12, 13 ), which in turn may increase the risk for developing diabetes ( 14, 15 ).
It has also been proposed that adiposity may be a risk factor for certain types of cancer ( 16, 17 ), although the evidence to support this hypothesis is limited ( 18, 19 ).
Table of Contents
Can I lose weight by walking 60 minutes everyday?
Scientists at the University of Pittsburgh discovered that overweight people who walked briskly for 30 to 60 minutes a day lost weight even if they didn’t change their diet or exercise habits.
In a study published in the Journal of Applied Physiology, researchers from the university’s Center for Exercise and Health Research found that walking was the most effective way to lose weight, even when the participants were not overweight or obese.
The study also showed that the more people walked, the less likely they were to gain weight.
How can I lose weight in 2 weeks by walking?
Spend 3–5 minutes walking at a brisk pace, at an intensity of about a 5–6, the power walk or jog for up to 1 minute at an intensity of an 8–9. When you’re done with your session, take a few minutes to cool down, catch your breath, and get ready for your next one.
If you’re not able to walk for more than 5 minutes, you may need to increase the intensity or duration of your workout. For example, if you can only walk 1.5–2 minutes per session, increase your intensity to 2–3 minutes. If you have a hard time walking for longer than 2 minutes in a row, try increasing the length of the walk to 3 minutes or more.
Where do you lose weight first when walking?
Men tend to lose weight in the belly, while women tend to keep their weight in their hips, thighs, and lower back. The reason for this is due to the fact that women have more fat in the hips and thighs than men do.
This is because women are more likely to be overweight or obese, which means they have a higher body mass index (BMI), which is a ratio of weight to height. The higher the BMI, the greater the likelihood that a person will have excess fat on their body.
In other words, if a woman has a BMI of 30, that means that she has 30% more body fat than a man of the same height and weight.
On the other hand, men who are underweight (underweight is defined as less than 18.5 kg/m2) have the lowest risk of developing type 2 diabetes, heart disease, high blood pressure, or high cholesterol, according to a study published in The Journal of Clinical Endocrinology & Metabolism.
How much I should walk to slim down?
People who want to lose weight should walk 10,000 steps a day. Some people would like to increase their total number of steps. A person can lose weight by taking more steps than they normally take.
How long does it take to see results from walking?
After 3-4 days of walking, you will be able to see the better fit and more room in your clothes. Real changes are happening after seven days of walking. You have used body fat to burn calories. You are able to lift heavier weights because your muscles feel more supple.
How much weight can you lose in a month by walking?
That equates to about 2.4 pounds per month. A 220-pound person who walks an hour a day at 3 mph burns about 436 calories, amounting to a little more than 1 pound per week. So, if you want to lose weight, you need to walk at least 3 miles per day. If you can’t do that, then you’re probably not going to be able to maintain your weight loss.
What happens if you walk everyday for a month?
Regular brisk walking can help you lose body fat and maintain a healthy weight. Heart disease, stroke, high blood pressure, cancer, and type 2 diabetes are some of the conditions that can be prevented or managed. Reduce the risk of heart attacks, strokes, and other heart-related conditions by improving cardiovascular health. Regular walking is also a great way to improve your overall health.
Regular walking helps you burn more calories than walking at a moderate pace for an hour or two. It also increases your heart’s ability to pump blood throughout your body, which can improve blood flow to your brain, muscles and organs. Walking also improves your immune system and reduces your chances of developing certain types of cancer.