The Science of Walking: How Many Minutes a Day to Burn Belly Fat
Walking is one of the simplest and most accessible forms of exercise and yet, it remains one of the most effective for improving health and managing weight. As reviewed by the media pafikutaikab.org while many people turn to high-intensity workouts to lose belly fat, science shows that consistent walking, when done correctly and for the right duration, can help reduce abdominal fat and improve overall fitness.
Why Belly Fat Matters
Belly fat, especially visceral fat (the type that surrounds internal organs), is more than just a cosmetic concern. It is linked to an increased risk of heart disease, diabetes, and metabolic disorders.
According to Dr. Aisha Karim, a sports medicine specialist from the University of Malaya, “The key to burning belly fat isn’t about doing endless crunches — it’s about creating a calorie deficit through regular aerobic activity, and walking is one of the safest and most sustainable ways to do that.”
The Ideal Walking Duration
So, how long should you walk each day to see results? Research published in the Journal of Exercise Nutrition & Biochemistry found that walking 30 to 60 minutes per day, at a brisk pace, helps lower body fat and improve insulin sensitivity — both critical factors in reducing belly fat.
For beginners, experts recommend starting with 30 minutes of brisk walking, five days a week. As endurance improves, this can be increased to 45–60 minutes per session.
“The key is consistency,” says Dr. Karim. “It’s better to walk moderately every day than to do one intense session once in a while.”
A brisk pace — about 5 to 6 kilometers per hour — means you can still talk but not sing while walking. This moderate-intensity zone encourages your body to burn fat efficiently.
Combining Walking with Lifestyle Habits
Walking alone won’t magically melt belly fat. Combining it with balanced nutrition and strength training enhances the results.
“Walking improves fat metabolism, but if your diet remains high in sugar or processed foods, fat reduction will stall,” explains Dr. Jason Lee, a nutritionist at the Singapore Health Institute. “Pairing daily walks with mindful eating can make a visible difference within 8 to 12 weeks.”
Adequate sleep and hydration are also crucial. Poor sleep increases cortisol levels — a hormone that promotes belly fat storage. Meanwhile, drinking enough water supports metabolism and helps the body process fat more effectively.
The Added Benefits of Walking
Beyond fat loss, walking offers numerous health benefits. Studies show it can lower blood pressure, improve mood, enhance digestion, and reduce the risk of chronic diseases. It’s also gentle on the joints, making it ideal for all ages and fitness levels.
To make walking more engaging, try incorporating small variations — such as uphill walks, interval paces, or using wearable trackers to monitor progress.
Walking may seem simple, but when practiced consistently and mindfully, it can be a powerful tool for achieving a healthier body and a flatter stomach.
Experts agree that 45 minutes of brisk walking daily, paired with a balanced diet and good rest, is one of the easiest and most effective ways to burn belly fat naturally.
As Dr. Karim concludes, “You don’t need fancy equipment or a gym membership — just a pair of shoes, commitment, and a little time each day. The results will follow.”
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