Walking and running are both effective for weight loss, but which one is better? A fitness expert explains which one you should choose to reduce belly fat.
When it comes to burning belly fat, most people confuse two of the simplest forms of aerobic exercise: running and walking. Both are effective ways to improve heart health, stamina, and overall fitness, but they differ in how quickly they work to reduce fat. Running burns almost twice as many calories as walking in the same amount of time and continues to burn calories even after you stop, so running is generally effective for losing fat. Fitness expert Yash Agarwal explains that while both are beneficial, if your goal is to lose belly fat faster, running has an advantage due to its intensity, calorie burn, and strong afterburn effect.
Running to increase belly fat: How does running help burn fat?
Running is a high-impact, high-intensity workout that encourages your body to expend more energy in a shorter amount of time. Studies, including one published in the Journal of Strength and Conditioning Research, show that running to gain belly fat can burn up to twice as many calories as walking for the same amount of time. This happens because running spikes your heart rate, which forces your body to use stored fat for fuel. Yash Agarwal explains that the consistent calorie deficit created by regular running regulates appetite and boosts fat metabolism, especially in the hardest-to-target areas of the abdomen. This helps with overall weight loss.
Running to gain belly fat: What is the afterburn effect?
One of the biggest benefits of running is the “afterburn effect,” scientifically known as excess post-exercise oxygen consumption (EPOC). After a high-intensity workout, such as running, your body continues to burn calories at a high rate for several hours as it restores oxygen levels and repairs muscles. This means your body continues to burn calories even after you stop running. This is an advantage that you can’t get from walking. This makes running an especially efficient way to shed stubborn belly fat and achieve faster results from your fitness routine.
Running to Lose Belly Fat: Are there any side effects of running?
Despite its effectiveness in reducing belly fat, running is not suitable for everyone. Because it is a high-impact exercise, it puts a lot of strain on your knees, ankles, and lower back. Yash Agarwal says beginners, elderly people or people with joint problems should take up running gradually. Proper warm-up, proper footwear, and post-run stretching are essential to prevent injury. If you find running too strenuous, brisk walking or a combination of walking and running are safe alternatives to burn calories over time.
Besides fat loss, what other benefits does running have for your body?
Running to gain belly fat can not only help you lose fat, but also increase your endurance, strengthen your muscles, and improve your cardiovascular health. A study published in the Journal of Physiological Anthropology found that people who run regularly have a lower risk of obesity and lifestyle-related diseases. The physical and mental health benefits of running, from reducing stress to improving sleep quality, make it a comprehensive exercise for long-term health.
Which exercise is suitable for rapid reduction of belly fat?
As highlighted by the American College of Preventive Cardiology, walking and running both improve heart health, stamina, and fat metabolism. However, if your goal is to lose belly fat quickly, running to lose belly fat should be your first priority. It’s high intensity, burns calories, and has an afterburn effect to help you slim down faster and more efficiently. However, remember that consistency is paramount. Whether it’s running, walking, or a combination of both, staying active on a regular basis can really help you achieve your fitness results.
Related FAQ
How much should I run or walk every day to reduce belly fat?
Aim for at least 150 minutes of moderate walking or 75 minutes of running per week, as recommended by health experts. Consistency is more important than intensity.
Is running better than walking for beginners?
Not necessarily. Beginners should start with walking or a combination of walks and runs to build stamina and avoid joint strains before progressing to longer runs.
When is the best time to run or walk to lose fat?
Morning workouts may slightly increase fat burning, but morning, afternoon, and evening are the best times to maintain consistency.
Does running increase your appetite and make you eat more?
Not right now. In fact, intense running can lower appetite hormones and temporarily suppress hunger. You may feel hungry later as your body recovers, but overall calorie balance is most important. To lose fat, you need to burn more than you eat.
