How to lose belly while walking?

Less popular than running, walking is nevertheless an excellent way to exercise and maintain a good physical condition. If practiced assiduously and at a good pace, it can even helpyou get back in shape, tone up and change your silhouette. But does walking allow you to lose belly?

What are the benefits of walking?

Walking is not just an activity, but a sport in its own right. What’s more, it’s a complete sport, which involves the whole body. Thus:

• Walking worksjoints, muscles, tendons.
• The cardiorespiratory system is solicited, especially if it is practiced at a rapid pace.
• The muscles used include quadriceps (thighs), triceps surs (legs), hamstrings (back of the thighs), gluteal (gluteal), abdominals (abdominal strap), back muscles (trapezius, latissimus dorsi, rhomboids, large circles …). The arms are only can be solicited, unless you decide to practice Nordic walking – use of sticks.

But walking has other advantages:

• It is a cheap sport, which only requires a pair of suitable shoes.
• It is accessible to everyone, everywhere, and carries little risk ofinjury.
• It gradually strengthens the body, so it is very suitable for people undergoing rehabilitation after an operation or injury.
• It is a gentle, low-impact sport, which therefore preserves the joints.
• The intensity can easily be varied, depending on the terrain, walking cadence, frequency and length of sessions.
• It is, like otherphysical activities, very good for morale. It lowersstress levels.
• It helps maintain bone health, because the physical effort it induces increases bone density.
• It has a positive impact on blood glucose, triglyceride levels andcholesterol. It is therefore ideal for improving blood markers and, ultimately, health.
• Practiced assiduously, it allows you to lose weight and maintain a healthy weight.
• It boosts certain organic functions, such as digestion. Thus itavoids bloating and transitproblems.

Losing belly while walking: how to proceed?

To lose belly and, in extenso, weight by practicing walking, several factors will count. Indeed, everything will depend on:

• Walker’s weight
• Walking speed
• Duration and frequency of walking sessions
• Other factors involved in weight, such as diet .

Impact on calorie expenditure

To estimate the “effectiveness” of a walk in terms ofcalorie expenditure, it is a question of referring to the MET, either Metabolic Equivalent of Task, or the metabolic equivalent. This is an estimate based on statistical data. In this case, the MET value of a walking activity depends on the intensity of the latter. Thereby :

• MET for a calm walk-like walk = 3
• MET for brisk or sporty walking = 4.5
• MET for Nordic walking with poles = 5
• MET for walking as an Olympic athlete does = 6.5

But how to use the MET? The formula is:

• To estimate the caloric expenditure of a 60 kg person, walking calmly for 1 hour: (MET x 3.5 x 60)/200 = (3 x 3.5 x 60)/200 = 3.15 kcal minute. So for 1 hour of calm walking: 3.15 x 60 = 189 kcal.
• To estimate the caloric expenditure of a 70 kg person, practicing Nordic walking for 30 minutes: (5 x 3.5 x 70)/200 = 6.125 kcal minute. So for 30 min of Nordic walking: 6.125 x 30 = 183.75 kcal.

Ideally, to lose belly fat, you have to walk quickly, long and regularly.

Endurance Zone

To lose belly while walking, you have to practice this sport as a cardio sport, so to reach your endurance zone. What is it about? This is the comfort zone, where effort does not yet create excessive shortness of breath, but where breathing is slightly heavier,sweatingis present and muscle contractions are noticeable. If we practice physical exercise for a certain time in this zone, then the body will draw on its fat reserves. Also, if walking is too calm, it does not achieve fundamental endurance, and it is impossible to lose centimeters fromthe waistline.tag. It is therefore necessary to maintain a rate higher than or also at 6 km/h, ideally between 6 and 10 km/h (fast or sporty walking). The only exception: hiking in the mountains, with a drop in altitude, which modifies the endurance limit. In addition, it is a question of maintaining the rhythm of the brisk walk for 30 to 50 minutes minimum, to be sure to lose belly.

Maximum Heart Rate

Another interesting piece of data, which allows you to see if you are in your endurance zone: the Maximum Heart Rate, or FCM. It corresponds to the maximum number of heartbeats per minute, in a context of effort. Thus, statistically, it is considered that calm walking allows you to reach 50-60% of your FCM, against 60-70% for fitness walking and 70-80% forRunningtag. The faster you walk, the faster you reach your endurance zone. The longer you walk while maintaining a fast pace, the more the body draws on its fat reserves, and the more likely you are to lose belly fat….

For information, the MCF is calculated using the Astrand method:

• For a woman: 226 – her age. For example, for a 28-year-old woman: 226 – 28 = 198 beats/min to be in her endurance zone.
• For a man: 220 – his age. For example, for a 40-year-old man: 220 – 40 = 180 beats/min to reach the endurance zone.

Also, if you want to control the pace of your walk, and see if it is fast enough for you to reach your endurance zone (and thus lose belly fat), you will need a heart rate monitor, or use the digital sensor of your smartphone, associated with an application dedicated to sport.

What tips to lose belly while walking?

In addition to the speed, duration and frequency of walking, a few criteria must be taken into account.

Adopt a good posture

If you want to walk at a good pace, to be sure tolose belly, it is a question of adopting the right position. It involves:

• A straight back, relaxed shoulders, a head in line with the body and looking ahead (do not look at your feet).
• The weight of the body should be distributed on the feet.
• The hips are positioned forward, and the Buttocksshould not be pushed backwards. Excessive arching is counterproductive.
• The roll of the foot is essential, and the body must always be in contact with the ground. Otherwise, it’s running. The foot therefore rolls from the heel to the toes, which will propel the stride.
• The arms must accompany each stride, serving as a pendulum. Ideally, during each climb, the arm bends at a right angle.
• Abs are pulled together. The body is generally sheathed, without being excessively contracted.

This posture is perfect for walking at a brisk pace, on a flat terrain.

Vary the pleasures

In addition to brisk walking on flat ground, mountain hiking is encouraged. The ribs and slopes make it possible to solicit certain muscles more intensely, like the abdominals and the glutes. In addition, the combination of altitude and height difference will stimulate the cardiorespiratory system: the endurance zone will be reached more quickly, and your body will begin to draw on its fat reserves more quickly.

Make sure you are hydrated

Any physical exertion, including walking, causes water loss. It is indeed a normal metabolic process: thermoregulation, which leads to sweating. Also, hydration is essential before, during and after exercise. In addition, regular hydration makes it easier to shed excess pounds.Drinking water , in itself, does not make you lose weight , but allows you to put the body in the right conditions to lose weight. 

Combine walking with a balanced diet

To lose belly, it will be necessary, in addition to practicing walking, to bet on a balanced diet and to vary. Weight loss is 30% physical activity and 70% nutrition. Also, it is advisable to consume:

• Fruits and vegetables, in abundance and at all meals.
• Lean, whether vegetable or animal, to keep muscle tissue afloat.
• Low GI complexcarbohydrates, to provide the body with the energy it needs.
• Quality lipids, in very moderate quantities.

To be avoided: fast sugars, refined flours, industrial preparations, excess salt, alcohol.