Both walking and running are great for losing weight, but is one better than the other? A fitness expert tells you which one to choose to reduce belly fat.
When it comes to burning belly fat, most people are confused between two of the simplest cardio workouts: running and walking. Both are effective ways to improve heart health, endurance, and overall fitness, but they differ in how quickly they help you lose fat. Running is generally more effective for fat loss because it burns nearly double the calories of walking in the same amount of time and continues to burn calories even after you stop. Fitness expert Yash Aggarwal explains that while both are beneficial, running has an advantage when the goal is to lose belly fat faster, thanks to its intensity, calorie burn and the powerful afterburn effect it creates.
Running to Gain Belly Fat: How Does Running Increase Fat Burning?
Running is a high-intensity, high-impact workout that pushes your body to use more energy in less time. Studies, including one published in the Journal of Strength and Conditioning Researchshow that running to gain belly fat can burn up to twice as many calories as walking for the same duration. This happens because running elevates your heart rate more sharply, forcing your body to use stored fat for fuel. Yash Aggarwal explains that the constant calorie deficit created by regular running helps regulate appetite and speeds up fat metabolism, particularly in the abdominal region, which is often the hardest to target. It can help with overall weight loss.
Running to gain abdominal 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 like running, your body continues to burn calories at a high rate for several hours, while restoring oxygen levels and repairing muscles. This means that even after you stop running, your body continues to burn calories. This is a benefit that walking does not offer to the same extent. This makes running a particularly effective way to shed stubborn belly fat and get faster results from your fitness program.
Running to gain belly fat: are there any side effects of running?
Despite its benefits for losing abdominal fat, running is not suitable for everyone. Being a high impact exercise, it puts considerable strain on the knees, ankles and hips. According to Yash Aggarwal, beginners, elderly people or those with joint problems should approach running gradually. A proper warm-up, good shoes, and stretching after running are essential to preventing injuries. If running seems too strenuous for you, a brisk walk or a walk-run combination can be a safe alternative to burn calories over time.
Beyond fat loss, what are the benefits of running for the body?
Running to gain belly fat not only helps you lose fat, but it builds endurance, strengthens muscles, and improves cardiovascular fitness. Research published in the Journal of Physiological Anthropology found that regular runners are at lower risk of obesity and lifestyle diseases. The physical and mental health benefits of running, from stress reduction to better sleep, make it a holistic exercise for long-term well-being.
Which exercise is best for rapid belly fat reduction?
Walking and running improve heart health, endurance and fat metabolism, the study notes. American Society of Preventive Cardiology. However, if your goal is to reduce belly fat quickly, running for belly fat takes the lead. Its higher intensity, calorie consumption and afterburn effect make it a faster and more effective way to lose weight. But remember that consistency matters the most. Whether you choose to run, walk, or mix the two, staying active regularly is what really helps you achieve fitness results.
Related FAQs
How much should I run or walk daily to lose belly fat?
Aim for at least 150 minutes of moderate walking or 75 minutes of running per week, as recommended by health experts. Consistency matters more than intensity.
Is running better than walking for beginners?
Not necessarily. Beginners should start with walking or a mix of walking and running to build endurance and avoid joint strain before progressing to longer runs.
When is the best time to run or walk to lose fat?
Morning workouts can slightly increase fat burning, but the best time is when you can stay consistent: morning, afternoon, or evening.
Does running increase your appetite and make you eat more?
Not right away. Intense running can actually temporarily suppress hunger by lowering appetite hormones. You might be hungrier later as your body recovers, but overall, it’s calorie balance that matters most: burn more than you eat to lose fat.
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