How many minutes of walking per day to significantly reduce belly fat?

Many studies have shown that walking regularly at a moderate or fast intensity can help reduce belly fat, especially visceral fat. This effect is especially clear when combined with a reasonable diet and maintained long-term.

Walking regularly, with enough steps, will help reduce visceral fat, improve insulin resistance and contribute to a smaller waistline. In fact, walking is a type of endurance exercise that is suitable for many people, easy to do, affects many muscle groups and burns excess calories very well, according to the health website Healthline (USA).

Regular walking combined with a healthy diet will help control weight very well.

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In a study published in the journal Diabetes Research and Clinical Practice , scientists collected and analyzed data from groups of obese men. After 1 year, they found that the group who walked regularly had significantly reduced visceral fat. Not only that, their insulin resistance index also improved.

The minimum walking time per week should be 150 minutes, or about 30 minutes/day, 5 days a week. For beginners, walking 10-15 minutes/day is suitable. Once you get used to it, gradually increase the duration and intensity. If possible, alternate between fast walking and slow walking during your workout.

Some experts recommend that if you want to speed up the process of losing belly fat, aim for 45-60 minutes of walking per day, 5-6 times a week. The fat loss effect will be noticeable after a few weeks to a few months if combined with a reasonable diet.

Upgrade your exercise, not just walking

Young people or the elderly who are in good physical condition can definitely upgrade their exercise. In addition to walking fast, they can walk uphill or climb stairs. This exercise will burn more calories, encouraging the body to prioritize using stored fat for energy, including belly fat.

If the schedule is busy, the practitioner can only walk about 20-25 minutes/day. If maintained for 7 days, the total walking time will be at least 140 minutes, nearly 2.5 hours/week. If combined with a healthy diet and lifestyle, this walking time is enough to help reduce belly fat and maintain weight.

In addition, one thing that practitioners need to understand is that there is no exercise that helps to focus on burning fat in the abdomen. Fat loss is fat loss throughout the body. Because when there is a calorie deficit, the body mobilizes excess fat from all over the body, including the abdomen.

Therefore, to effectively reduce fat, you also need to pay attention to your diet and lifestyle, such as eating properly, getting enough sleep, controlling stress, limiting sitting too much, and combining regular light exercise, according to Healthline .

Source: https://thanhnien.vn/di-bo-bao-nhieu-phut-moi-ngay-de-giam-mo-bung-ro-ret-185251208152020486.htm