Experts show how to walk effectively to burn fat.

Walking is a simple form of exercise, but simply walking a lot doesn't guarantee fat loss. For effective results, you need the right intensity, sufficient duration, and you should avoid common mistakes.

Many studies show that the effectiveness of walking in burning fat depends on the intensity, duration, and method of exercise.

Target the right "fat-burning zone".

According to the American Heart Association, moderate-intensity exercise (around 50-70% of maximum heart rate) helps the body prioritize using fat for energy. Exercise physiologist Gregory C. Bogdanis (University of Athens, Greece) states that the highest fat-burning rate is usually achieved during moderate exercise – not too light, but not too heavy either.

Moderate-intensity exercise (around 50-70% of maximum heart rate) helps the body prioritize using fat for energy.

Photo: PH created from GM

You have to go long enough.

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According to fitness expert Pete McCall (American Council on Exercise), in the first few minutes of exercise, the body primarily uses energy from stored carbohydrates. After about 20-30 minutes, the fat-burning process becomes more intense. Therefore, each walking session should last at least 30-45 minutes to achieve noticeable results.

Increase efficiency by changing the pace.

Experts from the Cleveland Clinic (USA) recommend combining fast and slow walking instead of maintaining a fixed speed. Intermittent walking (for example, 3 minutes fast - 2 minutes slow) helps the body expend more energy and prevents the "adjustment" phase.

Pay attention to your lifestyle.

According to nutritionist Carrie Madormo (USA), walking is most effective when combined with a proper diet and stress management. Lack of sleep or prolonged stress can increase cortisol levels, making the body more prone to accumulating belly fat and slowing down weight loss.

Before walking for about 30-60 minutes, you can have a light snack with some good carbohydrates and protein (e.g., banana, yogurt, or whole-wheat bread and eggs) to provide energy. After exercising, you should supplement with protein and green vegetables to support muscle recovery and avoid excessive hunger that could lead to overeating.

It not only helps burn fat

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In addition to burning fat, walking offers many health benefits. This activity helps improve cardiovascular health, control blood pressure, reduce the risk of chronic diseases, and boost mental well-being, according to the Mayo Clinic (USA).

Walking only truly helps burn fat when you walk at the right intensity, for the right amount of time, with varied pace, and combined with a healthy lifestyle. With the right adjustments, this familiar activity can absolutely become the "key" to sustainable weight management.

Source: https://thanhnien.vn/chuyen-gia-chi-cach-di-bo-dot-mo-hieu-qua-185260425160911463.htm