Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Ever feel like belly fat is the clingy friend who just won’t leave? Good news: your daily walk could actually help with that. Walking isn’t just a way to clear your head or catch up on podcasts; it’s also a sneaky and effective way to tackle fat around your middle.
A study found that women who walked 50–70 minutes three times per week for 12 weeks significantly reduced their visceral belly fat. That’s the kind of fat linked to heart disease and diabetes, not just muffin tops.
Stick around to find out exactly how walking helps shrink your waist and how to make your walks work harder for you.
Walking does more than help you lose a bit of belly, as it supports your entire body and mind. Take a quick look at what happens when you make walking part of your daily routine.
According to research, walking just 30 minutes a day can cut your risk of heart disease. It’s a gentle way to keep your heart in check without a gym membership.
Brisk walking boosts endorphins, your natural mood-lifters. A study even showed it can be just as effective as antidepressants for mild depression.
You don’t need to run marathons to manage weight. Regular walking helps burn calories, improve insulin sensitivity and keep your metabolism ticking.
Walking is a weight-bearing exercise, so it helps maintain strong bones and muscle tone. It’s particularly helpful for preventing age-related bone loss.
Walking improves coordination and brain function, especially for older adults. A study found it also helps reduce the risk of falls.
It may feel counterintuitive, but walking regularly actually boosts your energy levels and reduces fatigue over time.
Now let’s zoom in on the real question: how does walking help flatten your stomach?
Burns Calories
Walking burns energy. A brisk 30-minute walk can torch up to 200 calories, depending on your speed and weight. That consistent burn adds up over time.
Walking helps preserve lean muscle mass, which in turn supports a healthy metabolism. More muscle = more calories burned, even at rest.
The most dangerous fat lives around your organs, and walking helps reduce it. A 12-week study showed a clear drop in visceral fat in women who walked regularly.
Walking is already a great start. But if you want to squeeze the most fat-burning power out of it, these simple upgrades will do the trick.
The faster you walk, the higher your heart rate and calorie burn. Aim for a pace that makes conversation slightly challenging.
Walking uphill engages more muscles and burns up to 60% more calories. Look for natural hills or add a treadmill incline.
Try power walking for 1 minute, then return to a steady pace for 2. This method, backed by research, can help burn fat more efficiently.
More time on your feet means more fat burned. Aim for 45–60 minutes a few times a week if possible.
Adding weight challenges your muscles and increases calorie burn. Start light and build up gradually.
Engaging your core and keeping good posture while walking helps target your midsection and avoids strain.
Walking is a solid foundation. But if you're ready to level up, combining it with other forms of movement can amplify your results.
Muscle burns more calories at rest, and strength training helps preserve it, which is essential during fat loss.
These are great for posture, flexibility, and core strength. Plus, they help manage stress (which can affect belly fat).
Even one or two high-intensity interval sessions a week can significantly accelerate fat loss.
Want to understand why belly fat can be so stubborn? Check out this article: Why Do I Gain Weight In My Stomach Only?
Walking might seem too simple to make a real difference, but science says otherwise. When done consistently and combined with small tweaks, it can play a huge role in trimming your waistline and improving your health.
If you’re ready to take your walking habit to the next level, or you’re wondering why fat tends to stick to certain areas, explore more expert-backed tips at Interval Weight Loss.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.