How many minutes should you walk each day to noticeably reduce belly fat?

Many studies show that regular walking at a moderate or brisk intensity can help reduce belly fat, especially visceral fat. This effect is particularly noticeable when combined with a proper diet and maintained over the long term.

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

Regular walking combined with a healthy diet is very effective for weight management.

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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 one year, they found that the group who walked regularly significantly reduced their visceral fat. Furthermore, their insulin resistance also improved.

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

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

Upgrade your workout, it's not just walking.

Young people or older adults in good physical condition can absolutely upgrade their exercise routine. Instead of just brisk walking, they can walk uphill or climb stairs. This type of exercise will burn more calories, encouraging the body to prioritize using stored fat as energy, including abdominal fat.

If you have a busy schedule, you can simply walk for about 20-25 minutes a day. If you maintain this for 7 days, the total walking time will be at least 140 minutes, almost 2.5 hours per week. Combined with a healthy diet and lifestyle, this amount of walking is enough to help reduce belly fat and maintain weight.

Furthermore, it's important for exercisers to understand that no exercise specifically targets belly fat. Fat loss is overall body fat loss. When there's a calorie deficit, the body mobilizes excess fat from all over the body, including the abdomen.

Therefore, to effectively lose fat, it's also necessary to pay attention to diet and lifestyle, such as eating properly, getting enough sleep, managing stress, limiting sedentary time, and incorporating 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