Walking Program To Lose Weight And Belly Fat

When you’re considering starting a walking program to lose weight, one of the choices you can make is moderate intensity or vigorous high intensity programs.

Of course, if you have a health condition, you should check with your licensed health care provider before you choose.

But if you’re healthy and just need to get rid of some of that belly fat, you don’t have to strain yourself with vigorous exercise at the beginning. You could start with moderate level walking.

Researchers discovered the benefits of moderate walking in a study of 112 overweight postmenopausal women with abdominal obesity over twenty weeks.

Calories still count

The women were divided into three randomized groups.

All three groups received calorie restricted diets.

One group did not receive exercise, one group exercised three times weekly on a treadmill at a vigorous level of 70-75% heart reserve, and the third exercised three times weekly on a treadmill at a moderate level of 45-50% heart reserve.

25% loss of belly fat

All groups lost weight and about 25% of their abdominal adipose tissue.

However, the group without exercise also lost lean muscle tissue, a problem that makes weight maintenance much more difficult.

Surprisingly, there was no significant difference in belly fat loss between the moderate and vigorous exercise groups (Nicklas, Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial, American Journal of Clinical Nutrition, April, 2009).

You can achieve moderate walking levels not only on an indoor treadmill, but also by taking walks around your neighborhood.

Walking helps overweight men

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