The best way to lose belly fat and get rid of thigh fat without exercise is to run or take slow, leisurely walks. It has been proven that 30-minute walks in the fresh air help you lose weight and keep yourself in shape by speeding up your metabolism. And walking uphill on a treadmill at a leisurely pace will help burn fat around the waist.
A walking program is among the easiest types of workout to engage in — it’s an activity you currently do daily, it requires no special equipment and is appropriate for every single physical fitness level. Walking deals several benefits including lowering your risk of heart disease, diabetes, osteoporosis and some cancers and can even assist flatten your stomach. To what degree walking can flatten your stomach, however, depends on several aspects.
Why Walking Good for a Flat Stomach
Walking is a total-body cardiovascular exercise that mostly targets the muscles of your lower body. Despite the fact that it does not directly target your stomach, walking can still have an impact on the size of your belly. Your day-to-day walking workouts are powered by energy stores that are pulled from throughout your body. Theoretically, the longer and more frequently you walk, the more energy is used and, overtime, the more weight you’ll lose leading to a slimmer body and a flatter stomach.
Walking vs. Calories
In order to lose weight and flatten your stomach, you’ll have to burn 3,500 calories while walking to lose one pound of fat. According to Harvard Health Publications, a 155-pound individual walking at 3.5 mph, a comfortable speed for most people, will burn about 149 calories in 30 minutes. Up the speed to 4 miles per hour, and the very same individual will burn 167 calories in 30 minutes. While walking is not a substantial calorie burner, it will help you chip away at your fat loss goal.
Walking “Quantity” for Flat Stomach
In order to lose weight and flatten your stomach, you must want to dedicate a reasonable amount of time to your walking program. The American College of Sports Medicine advises carrying out 150 to 250 minutes per week of moderate-intensity physical activity such as brisk walking. To see medically substantial weight-loss, they recommend staying with or exceeding 250 minutes per week. Walking 150 minutes per week breaks down to 30 minutes a day 5 days weekly– the greater end of the recommendation boils down to at least 50 minutes of walking 5 days weekly.
If you do not have an hour a day to spend on exercise, or you just want to challenge yourself, there are a couple ways you can up the intensity of your walking workout. Walking hills or on an incline on a treadmill will make your exercise more difficult. You can also try period training, which involves rotating between work and recuperate cycles. For example, after warming up, begin by walking at an extremely vigorous pace for one minute then slow to a comfortable speed for two minutes. Repeat the cycle for the duration of your workout. Working at a higher strength will increase the calorie burn, speeding up your weight reduction results.
Right Diet Requires
While you’re busy walking your stomach flat, remember to remain clever in the kitchen. Eating unhealthy, high-calorie foods can put a damper on your weight-loss goals. Fuel your body with fresh, whole foods such as vegetables, fruits, nuts, low-fat dairy, whole-grains and lean sources of protein. It won’t take long for an occasional junk food hamburger and fries to cancel out numerous walking workouts and undermine your efforts.