How to use walking to burn belly fat: Simple tips and tricks for busy people

Time of India

22-05-2025

Too busy to hit the gym? You can still burn belly fat with some simple and effective walking tips that would take a few minutes of your time.
If you often worry about your protruding belly but are not able to take out time for regular workout sessions, here are tips and tricks you can follow to get maximum out of even 10-15 minutes.
Walking can do a lot for you apart from just burning calories. The daily movement can regulate blood sugar, reduce cortisol, cut inflammation, and keep your metabolism active without overloading your system.
However, it's important to know how to do walking in the best way possible for fat loss, as it's a little different from weight loss.
Marko Katanic, NASM Certified Personal Trainer, shared some mind-blowing tips for belly fat loss aspirants that can literally transform well-being.
1. Walk after meals
Post-meal walks are increasingly becoming popular among fitness enthusiasts. From balancing blood sugar levels to reducing fat storage, a 10-15 minute walk can do a lot. They are especially important post lunch and dinner. They are also known to improve digestion and fight brain fog.
Dr. Eric Berg explains how walking after meals could work wonders for your body and mind.
Dr Berg says body motions after meal aids in digestion that stimulates the parasympathetic network, which is for rest and digestion.
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This can help reduce bloating, gas, and constipation.
"When you walk after you eat you are going to burn off that excess glucose to help normalize your blood sugars which will then help you to tap into the fat much sooner," says the expert.
In fact, studies have found that a 10 minutes walk after meals is better than a 30 minutes walk. In addition, you also improve insulin resistance, which could help diabetics and pre diabetics improve their blood sugar.
Additionally, post meal walks reduce the risk of ulcers, heartburn, IBS, and colorectal cancer. When you walk after you eat, you can reduce your blood pressure and also improve sleep.
2. Fit micro walks into your routine
If you don't have 30-40 minutes to walk, you are bound to have 5 minutes here and 10 minutes there at the time of having your morning coffee or post lunch perhaps. Make the most of this time, instead of lazing around.
Just get up and start moving.
You can walk while having your morning coffee and take out ten minutes for the post-meal walk. After dinner, a light stroll for a few minutes can help you wind down too apart from cutting fat.
3. Follow the Zone 2 technique
This is something every fat loss enthusiast should follow. This pace of walking also known as Zone 2 is a comfortable pace, which also helps you tap into your fat-burning zone. This is the pace where your body uses oxygen to burn fat for fuel and not just glycogen.
You don't need to sweat while walking.
This is a comfortable pace that you should be able to maintain for long periods of time. You should be able to have a conversation, say several words at a time. For instance if your heart rate is 200 bpm, to work in this zone you need to keep your heart rate somewhere between 120 and 140 bpm, says the expert.
4. Make it a system
Dr Berg writes one should aim for 2–3 short walks per day, 7–10k steps total, and do it at the same time daily. "It's about creating rhythm your body can rely on," says the expert.
However, the fitness expert warns that walking shouldn't be a replacement for your workout. However, it should be the foundation of your fat loss system.
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