Walking can help reduce back fat by burning calories and promoting weight loss. Burning more calories than you consume is necessary for fat loss. So, you will get the best results when you combine walking with a healthy weight loss diet. Walking also strengthens and tones the muscles in the lower back, which can improve posture and reduce the appearance of back fat. It’s important to remember that spot reduction (targeting fat loss in a specific area) is not possible. Although walking and the right diet will help you lose fat, you cannot choose where you will lose fat first.
How Can Walking Help to Reduce Back Fat?
The main way walking reduces back fat is by burning calories. If you burn more calories than you get from food, your body will break down stored fat for energy. This leads to fat loss throughout the body, including your back. You can burn up to 160 calories in 30 minutes of brisk walking. You can burn even more calories and fat by walking 3 miles per day.
- Burns calories and transforms stored fat into energy.
- Strengthens back muscles.
- Decreases stress levels, which causes your body to store less fat.
- Boosts sleep quality, which improves weight loss progress.
The second way walking reduces back fat is by strengthening your muscles. When you walk, you strengthen the muscles in your back, particularly the low back. This makes back fat less noticeable. Finally, walking can help you lose weight by lowering stress and improving your sleep. Exercise, such as walking, releases endorphins that lower your stress levels. A brisk walk will also help you sleep better at night. Low stress levels and high-quality sleep encourage your body to store less fat.
How Much Should You Walk to Reduce Back Fat?
The amount of walking required to reduce back fat will vary depending on your age, weight, and fitness level. However, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking. This equates to around 30 minutes of walking per day, five days per week. Start with this 30-minute-per-day schedule. Then, gradually increase the intensity and duration of your walks to burn even more fat.
- Begin by walking for 30 minutes, 5 times per week.
- During your walks, maintain a moderately challenging pace with as few stops as possible.
- Gradually build up the length and intensity of your walks as you get fitter.
You do not need to push yourself to the brink of exhaustion in order to burn back fat by walking. Walk quickly enough to increase your heart rate but don’t walk so fast that you can’t hold a conversation. Walking at a moderate intensity is actually ideal for fat-burning. It’s important to start gradually and consult with a healthcare professional before beginning a new exercise routine, especially if you have any health concerns.
Is Diet Important for Losing Back Fat With Walking?
The proper diet is essential to losing back fat by walking. To effectively lose weight, it’s necessary to create a calorie deficit. This is accomplished in two ways. First, by exercising to burn calories. Second, by following a balanced, healthy diet that supports weight loss. If you are consuming excess calories through processed foods, sugary beverages, and high-fat foods, walking won’t be enough to put you into a calorie deficit and burn fat.
- A proper diet is extremely important for weight loss.
- An improper diet can prevent you from losing weight, even if you are walking 5 days per week.
- Don’t follow fads—create your diet plan with the help of a licensed professional.
Do not follow a fad diet or short-term diet plan to lose weight. Instead, work with a doctor or nutritionist to build a healthy diet that provides you with essential proteins, vitamins, and minerals. A professional can tailor a diet plan to your lifestyle, fitness goals, and exercise routine.
Other Exercises to Incorporate with Walking to Reduce Back Fat
While walking can be effective for reducing back fat, adding other exercises into your routine can improve your results. Cardiovascular exercises, such as cycling, swimming, rowing, and running burn even more calories per hour than walking. Strength training exercises like squats and lunges also add challenge and burn calories. So, once you feel up to the challenge, add these exercises to your routine.
- Cardiovascular exercises like running, cycling, swimming, and jump rope.
- Resistance exercises such as lunges, squats, burpees, and push-ups.
- Mix intervals of more challenging exercise into your walk to encourage more fat loss.
One of the best ways to incorporate additional exercises into your walking routine is by gradually adding them to your walks. You can start by walking for 5 minutes, then running for 1 minute. Repeat this 5 times for a 30-minute workout. As you get stronger, you can run for longer periods to burn more calories. Additionally, you can break up your walks with sets of bodyweight squats and lunges. You’ll increase your fitness level, build strength, and lose back fat even faster.
Can You Lose Back Fat by Walking?
Walking can contribute to losing back fat. Before you start your walking program, here are some key points to consider:
- Walking burns calories and promotes weight loss, including back fat reduction.
- It is important to follow a healthy diet to encourage weight loss.
- You cannot choose where you will lose fat first, but diet and exercise will result in back fat loss over time.
- Begin losing weight by walking for 30 minutes 5 times per week.
- As you get stronger, improve fat reduction by going for more challenging walks.
These simple keys will set you up for success. With the right diet and consistent walks, you’ll notice a reduction in back fat.