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Walking may help you lose weight, including belly fat, when you combine it with a calorie-restricted diet because walking burns calories. The amount of weight you lose will be determined by various conditions, such as how fast you walk, how long you walk and how many calories you consume in a day. However, no type of exercise or diet will guarantee weight loss in one specific area of your body. Before attempting to implement a diet and exercise routine, talk with your doctor.
Losing Belly Fat
Contrary to popular belief, doing more crunches will not reduce belly fat. Fat reduction is accomplished by maintaining a healthy diet, incorporating daily physical activity and restricting the number of calories you consume daily. When you burn more calories in a day then you consume, your body will begin to lose fat. You can't control where the fat reduction will occur in your body, which means it may take some time before you see the results of losing fat in the belly.
General walking, such as running errands, going up stairs or walking for pleasure, will not burn a significant number of calories. Walk briskly and intentionally to maximize the number of calories burned from walking. MayoClinic.com recommends walking 3 to 4 miles per hour in order to burn about 150 more calories a day, which can help promote fat loss. To burn 1 pound of fat, you need to burn 3,500 more calories than you consume.
Effective Weight Loss
Walking can help you lose fat, but it is not the best way to decrease your waist. The most effective way to lose weight is by restricting your caloric intake. According to the State of Virginia's MOVE! Weight Management Program, if you're under 200 pounds, you should consume between 1,200 and 1,500 calories daily. If you're between 200 pounds and 300 pounds, you will need to consume between 1,500 and 2,500 calories daily. Talk with a dietitian to determine the number of calories you need to eat daily to lose fat in a healthy manner.
Slow and steady weight loss, 1 to 2 pounds a week, is considered healthy weight loss, according to MayoClinic.com. Avoid extreme and excessive weight loss, such as losing more than 2 pounds a week. Vigorous aerobic exercises that can promote fat reduction include running, jogging and step aerobics. Consider incorporating toning exercises, such as abdominal crunches, leg lifts and leg cycling.