Many people think they have to run for hours to burn belly fat. But recent studies show that walking can be just as effective for losing belly fat, and it’s much easier to keep up.
Walking Targets Fat, Not Just Calories
When you do moderate exercise, such as brisk walking, your body uses mostly fat (about 60%) for energy. However, when you run fast, your body burns more carbohydrates than fat, but running burns more calories overall.
Result: Walking burns a higher percentage of fat, but running burns more fat and calories overall, which may help you lose belly fat faster.
Also read this: 10 Best Foods To Eat On An Empty Stomach For Fast Weight Loss
Lower Cortisol Levels
When we walk fast, our body is less stressed because it reduces a hormone called cortisol. This hormone increases during times of stress, and if it remains high for a long time, it can lead to increased belly fat. On the other hand, very vigorous and strenuous exercise (such as running) can increase this hormone for a short time.
Result: Brisk walking creates a calm and balanced hormonal environment, which can gradually help burn belly fat.
Walking is sustainable
Research shows that walking is an easy and safe way to exercise because it carries a low risk of injury and is easy to maintain over the long term.
If you want to lose weight, consistency is key, and walking helps maintain that consistency.
Result: Walking is an exercise that people continue to do for a long time, and over time it can provide the same benefits as running, sometimes even more.
Walking After Meals Helps Burn Belly Fat
Even a 10-15 minute walk after a meal can significantly improve blood sugar control and digestion and lower insulin levels, especially for managing belly and visceral fat.
There are no direct studies confirming that “running burns visceral fat faster,” but better insulin control and digestion are generally associated with reduced belly fat.
Result: It’s absolutely true—running helps control factors associated with belly fat, although direct comparisons between fat burning and running are limited.
Brisk Walking Improves Metabolism Without Muscle Loss
If you only do vigorous cardio (such as running) and no strength exercises (such as weight training) to lose weight, you may lose muscle mass. Instead, brisk walking every day is a better option because it maintains muscle mass and keeps your metabolism balanced.
Result: If you don’t do any strength exercises, brisk walking is more beneficial for both your muscles and metabolism.
Conclusion:
Running burns more calories and fat per minute, but walking may be more practical, stress-reducing, and tolerable for many people.
Despite marketing claims, there’s no way to burn belly fat instantly because fat loss occurs throughout the body, and hormonal regulation (such as insulin and cortisol) and regularity matter far more.
Reference:
Walking vs running for belly fat: Which one is better?
7 Ways Walking Supports Weight Loss and Boosts Fat Burning
I am Manish Gupta – a pharmacy graduate from PSIT Kanpur and the founder & CEO of Medicovada. Medicovada is a health and wellness blogging platform that promotes evidence-based information on natural lifestyle and preventive care.
