Does walking help reduce stomach fat
ashleygroizard
Posts: 181 Member
Hi I’ve got 20kg to lose and it seems my weight is going down but it’s going down and up and down and up and down. I’ve lost 43kg but I’ve got 20kg extra I’d like to lose so I’d be 63 kg. Does walking reduce stomach fat if walking 8km for 90 minutes 3-7 times a week? What things reduce stomach fat and love handles?
2
Replies
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Walking away from the fridge is very effective.
You lose fat due to being in a sustained calorie deficit, from all over your body, you don't choose where it comes from.
Yes exercise and all general activity movement can contribute to that deficit, but that's not how this site is designed to be used though. Both purposeful exercise and general activity are great for your health, they can also give you a higher calorie allowance to make sustaining your deficit easier.17 -
Calorie deficit to lose fat.5
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If you have already lost 43kg (that’s around 17 pounds for us non-metric folks) you obviously understand the whole calorie deficit thing. Great job! You are asking if walking will help you speed up fat loss. A low intensity cardio workout like walking at a moderate pace will burn a higher percentage of fat than a high intensity workout. So an eqivalent number of calories burned in a low intensity workout burns more fat than a high intensity workout. The key is equivalent number of calories, because a high intensity workout burns more total calories in the same time period than a low intensity exercise. That said, walking is great exercise, especially if it is substituted for no exercise at all 😉 If you haven’t yet calculated your resting and max heart rates, doing that will help you figure out low intensity vs high(er) intensity cardio. Enjoy your strolls! (I’ll be on the erg for a low intensity workout myself later today🚣♂️🚣♂️🚣♂️)7
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If you have already lost 43kg (that’s around 17 pounds for us non-metric folks)
17 lbs? uh your math is way wrong, dude. 43 kg is almost 95 lbs.
Anyway to the original poster, I think you know what you need to do. Any exercise is better than none but losing fat in certain areas can be a challenge. The thing to remember of course is to ensure you are in a calorie deficit so tracking what you eat is important.
All I can say is this: the body tends to get used to an activity if it is done for any long duration. The body adapts. Many people trying to lose weight almost always reach some kind of plateau.
It is at this point where you need to look at diet (carbs, fat and protein) and make some adjustments (reduce carbs and add protein) but also you need to change up your exercise routine.
Believe me I know. I've been "water walking" in the local pool for going on 10 years and only until I changed it up did it start making a difference on the scale. Simply walking longer did virtually nothing to the waistline so I added swimming laps and using water bells (barbells for the water). It hasn't been a huge leap but the weight started coming off.
Keep walking but consider adding resistance/weights to your regimen. Toning or building more muscle is the absolute best way to lose fat because muscle burns 3 times more calories. Cardio (walking) is great for overall health but is rated second to weights/resistance when it comes to sustained weight loss.
And finally, remember that weight loss is a slow journey. You need to understand that in order to keep the weight from coming back is that you need to adopt changes in your lifestyle to keep going. If you simply stop exercising and reducing your intake when you reach your target weight, it will all slowly be gained back. What you are doing now needs to be a part of a healthy lifestyle not just a quick weight loss regimen.
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Congratulations on your loss so far. Stomach fat unfortunately is usually some of the last fat to go for most people. The only thing that will get rid of it is continued weight loss. Waking can be an assistance with that. It won't help you burn stomach fat more or less than any other type of exercise, or no exercise. Only continuing to lose wight through a calorie deficit is what will accomplish that. But walking will allow you to eat more and still hit your goals.5
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If you have already lost 43kg (that’s around 17 pounds for us non-metric folks)
17 lbs? uh your math is way wrong, dude. 43 kg is almost 95 lbs.
Anyway to the original poster, I think you know what you need to do. Any exercise is better than none but losing fat in certain areas can be a challenge. The thing to remember of course is to ensure you are in a calorie deficit so tracking what you eat is important.
All I can say is this: the body tends to get used to an activity if it is done for any long duration. The body adapts. Many people trying to lose weight almost always reach some kind of plateau.
It is at this point where you need to look at diet (carbs, fat and protein) and make some adjustments (reduce carbs and add protein) but also you need to change up your exercise routine.
Believe me I know. I've been "water walking" in the local pool for going on 10 years and only until I changed it up did it start making a difference on the scale. Simply walking longer did virtually nothing to the waistline so I added swimming laps and using water bells (barbells for the water). It hasn't been a huge leap but the weight started coming off.
Keep walking but consider adding resistance/weights to your regimen. Toning or building more muscle is the absolute best way to lose fat because muscle burns 3 times more calories. Cardio (walking) is great for overall health but is rated second to weights/resistance when it comes to sustained weight loss.
And finally, remember that weight loss is a slow journey. You need to understand that in order to keep the weight from coming back is that you need to adopt changes in your lifestyle to keep going. If you simply stop exercising and reducing your intake when you reach your target weight, it will all slowly be gained back. What you are doing now needs to be a part of a healthy lifestyle not just a quick weight loss regimen.
oops, yes multiply x 2.5 instead of dividing 🤓5 -
ashleygroizard wrote: »Hi I’ve got 20kg to lose and it seems my weight is going down but it’s going down and up and down and up and down. I’ve lost 43kg but I’ve got 20kg extra I’d like to lose so I’d be 63 kg. Does walking reduce stomach fat if walking 8km for 90 minutes 3-7 times a week? What things reduce stomach fat and love handles?
Unfortunately for many of us the stomach is the last to go. A calorie deficit determines weight loss, and any exercise including walking can help you reach your calorie goal. It's also just generally good for you!
Congrats on your success so far!2 -
All exercise reduces weight in calorie deficit. For tummy to get shape again takes stomach muscle build to reshape0
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ashleygroizard wrote: »Hi I’ve got 20kg to lose and it seems my weight is going down but it’s going down and up and down and up and down. I’ve lost 43kg but I’ve got 20kg extra I’d like to lose so I’d be 63 kg. Does walking reduce stomach fat if walking 8km for 90 minutes 3-7 times a week? What things reduce stomach fat and love handles?
Losing more weight. No exercise can spot reduce fat. The midsection is primary fat stores for many so it's a first on, last off proposition. For myself, it was the last 5-10 Lbs that made the most difference in my midsection.2 -
Those last 20kg will make the biggest difference to your waist line.
If you are just starting walking I would encourage you to build up to your 90 min a day slowly.
Do alternate days to begin with at a strolling pace building up your time to 90 min. Once comfortable with the alternate days add short walks on the ‘rest’ days.
While doing your walks concentrate on good posture, engage your abs. Strengthening your abs, and good posture, will help the excess weight look better on your body.
(Sorry I don’t know how to say that better, but from experience my belly looks much better when I’m not slouched when standing or sitting with the same amount of fat)
If walking is going to be your major form of exercise, you would benefit from getting fitted for a good pair of walking shoes, not running shoes.
You may also want to look at alternating walking with some type of resistance training to help with muscle retention, this will help shape your body, plus maintain muscle and bone density.
Cheers, h
2 -
Sine 2015 I’ve lost 44kg and in a year I’ve lost 22kg and in 4 months I’ve lost 10kg. Is that good?1
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middlehaitch wrote: »Those last 20kg will make the biggest difference to your waist line.
If you are just starting walking I would encourage you to build up to your 90 min a day slowly.
Do alternate days to begin with at a strolling pace building up your time to 90 min. Once comfortable with the alternate days add short walks on the ‘rest’ days.
While doing your walks concentrate on good posture, engage your abs. Strengthening your abs, and good posture, will help the excess weight look better on your body.
(Sorry I don’t know how to say that better, but from experience my belly looks much better when I’m not slouched when standing or sitting with the same amount of fat)
If walking is going to be your major form of exercise, you would benefit from getting fitted for a good pair of walking shoes, not running shoes.
You may also want to look at alternating walking with some type of resistance training to help with muscle retention, this will help shape your body, plus maintain muscle and bone density.
Cheers, h
What is resistance training? Is that bike riding?0 -
William54321 wrote: »All exercise reduces weight in calorie deficit. For tummy to get shape again takes stomach muscle build to reshape
What is a calorie deficit? I think I’ve been told before but I forgot. I don’t really understand the calorie deficit.1 -
ashleygroizard wrote: »William54321 wrote: »All exercise reduces weight in calorie deficit. For tummy to get shape again takes stomach muscle build to reshape
What is a calorie deficit? I think I’ve been told before but I forgot. I don’t really understand the calorie deficit.
When you burn more than you eat. So for example my current calorie needs are 2570, and with a 500cal deficit I get 2070cal a day to lose weight.0 -
MichelleSilverleaf wrote: »ashleygroizard wrote: »William54321 wrote: »All exercise reduces weight in calorie deficit. For tummy to get shape again takes stomach muscle build to reshape
What is a calorie deficit? I think I’ve been told before but I forgot. I don’t really understand the calorie deficit.
When you burn more than you eat. So for example my current calorie needs are 2570, and with a 500cal deficit I get 2070cal a day to lose weight.
So if I eat 500 calories less I’ll lose weight?0 -
ashleygroizard wrote: »middlehaitch wrote: »Those last 20kg will make the biggest difference to your waist line.
If you are just starting walking I would encourage you to build up to your 90 min a day slowly.
Do alternate days to begin with at a strolling pace building up your time to 90 min. Once comfortable with the alternate days add short walks on the ‘rest’ days.
While doing your walks concentrate on good posture, engage your abs. Strengthening your abs, and good posture, will help the excess weight look better on your body.
(Sorry I don’t know how to say that better, but from experience my belly looks much better when I’m not slouched when standing or sitting with the same amount of fat)
If walking is going to be your major form of exercise, you would benefit from getting fitted for a good pair of walking shoes, not running shoes.
You may also want to look at alternating walking with some type of resistance training to help with muscle retention, this will help shape your body, plus maintain muscle and bone density.
Cheers, h
What is resistance training? Is that bike riding?
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
"Resistance training increases muscle strength by making your muscles work against a weight or force.
Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight."ashleygroizard wrote: »MichelleSilverleaf wrote: »ashleygroizard wrote: »William54321 wrote: »All exercise reduces weight in calorie deficit. For tummy to get shape again takes stomach muscle build to reshape
What is a calorie deficit? I think I’ve been told before but I forgot. I don’t really understand the calorie deficit.
When you burn more than you eat. So for example my current calorie needs are 2570, and with a 500cal deficit I get 2070cal a day to lose weight.
So if I eat 500 calories less I’ll lose weight?
500 calories less than your maintenance level ... each day.1 -
If you have already lost 43kg (that’s around 17 pounds for us non-metric folks)
17 lbs? uh your math is way wrong, dude. 43 kg is almost 95 lbs.
Anyway to the original poster, I think you know what you need to do. Any exercise is better than none but losing fat in certain areas can be a challenge. The thing to remember of course is to ensure you are in a calorie deficit so tracking what you eat is important.
All I can say is this: the body tends to get used to an activity if it is done for any long duration. The body adapts. Many people trying to lose weight almost always reach some kind of plateau.
It is at this point where you need to look at diet (carbs, fat and protein) and make some adjustments (reduce carbs and add protein) but also you need to change up your exercise routine.
Believe me I know. I've been "water walking" in the local pool for going on 10 years and only until I changed it up did it start making a difference on the scale. Simply walking longer did virtually nothing to the waistline so I added swimming laps and using water bells (barbells for the water). It hasn't been a huge leap but the weight started coming off.
Keep walking but consider adding resistance/weights to your regimen. Toning or building more muscle is the absolute best way to lose fat because muscle burns 3 times more calories. Cardio (walking) is great for overall health but is rated second to weights/resistance when it comes to sustained weight loss.
And finally, remember that weight loss is a slow journey. You need to understand that in order to keep the weight from coming back is that you need to adopt changes in your lifestyle to keep going. If you simply stop exercising and reducing your intake when you reach your target weight, it will all slowly be gained back. What you are doing now needs to be a part of a healthy lifestyle not just a quick weight loss regimen.
oops, yes multiply x 2.5 instead of dividing 🤓
There are 2.2 lb to a kg not 2.51
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