Will just 75 minutes of brisk walking a week help you lose belly fat? What the research says

Losing weight, and especially losing belly fat, is a difficult task for many people. Due to their busy lifestyles, many people do not even have time to exercise regularly. However, a new study says that even just 75 minutes of brisk interval walking a week can reduce belly fat and improve heart health.

What does the research say?

A study recently published in the journal Nature Communications monitored 315 adults with central obesity for 16 weeks.

The participants were instructed to walk briskly for a total of 75 minutes a week with breaks. They were then divided into two groups.

One group walked the entire 75 minutes a week on one day. The other group walked the same amount of time in three sessions throughout the week. At the end of the 16 weeks, the researchers analyzed various body measurements of the participants.

What were the results?

The study found that both groups had reduced body fat. In addition, abdominal fat has also decreased and positive changes have been seen in waist circumference. In addition, the rate of excess body fat, which is associated with the risk of long-term diseases, has also decreased. There have also been indications of improvements in heart health.

Most importantly, there was no significant difference in the results between walking for 75 minutes in a row in one day or walking for the same amount of time three days a week.

Why is abdominal fat more risky?

According to experts, excess fat accumulated in the abdomen not only spoils the external beauty, but also negatively affects the functioning of various organs of the body.

This type of fat can disrupt the function of insulin and makes it difficult to control appetite and lose weight. It also increases the risk of type-2 diabetes, heart disease, fatty liver and metabolic syndrome.

What is Brisk Interval Walking?

Brisk Interval Walking is an exercise method that combines fast and slow walking.

For example—

3 minutes of brisk walking

Followed by 3 minutes of normal walking

Repeating the same several times

According to researchers, this method can provide more benefits in less time than regular walking.

Why is it important for busy people?

Many people cannot exercise regularly due to lack of time. The study says that it is possible to get the same health benefits even if you can find time one day a week or divide it into three days. This result is especially promising for those who only have the opportunity to exercise on the weekends.

Who can benefit the most?

Those who have a lot of belly fat.

For employees who work in the office for long hours.

Those who are unable to develop a regular exercise habit.

For beginners who have started their weight loss journey.
How to start?

Walk briskly for 75 minutes in a day with breaks.

Or walk for 25 minutes three days a week.

Before walking, be sure to do light stretching to warm up the body, wear comfortable shoes, drink enough water, and gradually increase the speed and time of walking.

According to researchers, if you can maintain this habit regularly and consistently, it can have a positive impact on reducing belly fat and improving heart health. However, those who already have serious health problems should consult a doctor before starting a new exercise routine.

Source: NDTV