Can walking help you lose weight and stomach

Walking can help with weight loss and stomach reduction, but it requires a combination of exercise intensity and dietary control to achieve the desired effect. Walking is a low-intensity aerobic exercise that promotes fat breakdown by continuously burning calories. When maintaining brisk walking for more than 30 minutes every day, the body will prioritize mobilizing abdominal fat for energy supply, and long-term persistence can reduce visceral fat accumulation. Maintaining a heart rate between 60% and 70% of the maximum heart rate during brisk walking can effectively activate the activity of fat metabolism enzymes. It is recommended to walk in the morning or one hour after meals, as lower blood sugar levels are more conducive to fat burning. Sports shoes with good arch support can improve walking efficiency and protect knee joints.

Relying solely on walking to reduce belly fat has a slow effect, and it is necessary to simultaneously control refined carbohydrates and high-fat diet. When the daily calorie deficit is maintained at 300-500 calories, the reduction of abdominal fat is more significant. If there is insulin resistance or metabolic syndrome, it is recommended to use an intermittent brisk walking pattern, such as alternating between 3-minute brisk walking and 1-minute slow walking. For individuals with a BMI exceeding 28, resistance training should be combined to prevent muscle loss. Pregnant women or patients with joint diseases should reduce their walking intensity and adopt a segmented exercise plan.

Keep walking exercise for at least 5 days a week, lasting 40-60 minutes each time. After 3 months, there will usually be a significant change in waist circumference. Pay attention to replenishing water before and after exercise, and avoid vigorous walking on an empty or full stomach. If you experience discomfort such as knee pain or dizziness, you should adjust your exercise plan in a timely manner and consult a doctor for advice.