One of the biggest benefits of walking is that it helps to regulate appetite and reduce food cravings
Walking remains the undisputed champion when it comes to burning fat. This simple, affordable and low-intensity activity delivers results without the health risks. As Jarrod Nobbe, head performance and weightlifting coach for the Athletic Lab team, wrote in his column for Eatthis, walking is an effective way to burn calories, boost metabolism and accelerate fat burning, all without harming your joints. He talked about all the benefits of regular walking.
Walking maximises fat burning with steady cardio
This is an aerobic exercise that uses fat as fuel. Walking at a moderate pace keeps you in your optimal fat burning zone, allowing your body to use stored fat as fuel. The result? Sustained, consistent fat loss without stress or fatigue.
Easy to stick with all the time
Nobbe noted that walking is an activity that you can maintain for a lifetime. A walk before work, at lunch or in the evening can easily fit into any lifestyle, ensuring you stay on track to lose weight.
Walking helps to regulate appetite and reduce food cravings
Walking helps regulate appetite by stabilising blood sugar levels and reducing stress hormones that trigger food cravings. A daily walk can be an effective tool for managing emotional eating and preventing mindless snacking.
It speeds up the metabolism without overloading the body
Many people overlook the fact that stress, whether from work, lack of sleep or over-exercising, can interfere with fat burning. Excess cortisol, the stress hormone, promotes fat storage, especially on the abdomen. Walking ensures that calories are burned and metabolism is increased. By controlling cortisol levels, walking burns fat where exercise fails.
It improves insulin sensitivity for more efficient fat burning
Insulin resistance is a significant barrier to fat burning, especially on the abdomen. Walking increases insulin sensitivity, meaning the body can utilise glucose more efficiently rather than storing it as fat. Just 30 minutes of walking after a meal has been shown to lower blood sugar levels, making it a great habit for long-term weight management and metabolic health.
Walking supports mental clarity and motivation
The trainer noted that stress, anxiety and lack of motivation negate many fat burning efforts before they even gain momentum. Walking releases endorphins, reduces anxiety and clears the mind. This mental reset allows you to stay motivated, stick to healthy habits, and maintain long-term fat burning.
6 walking techniques to include in your weekly programme
- Fast walking: maintain a pace where you can talk but not sing. Try to exercise for 30-45 minutes per session to stay in the fat burning zone.
- Incline walking: use hills or an incline treadmill to increase intensity without running. This increases calorie burning and engages your glutes and torso.
- Interval walking: alternate between a moderate pace and short spurts of brisk walking. This method increases heart rate and enhances fat oxidation.
- Weighted walking: wear a weighted waistcoat or backpack to increase resistance and increase total calorie expenditure.
- Walking after meals: a 10-15 minute walk after a meal helps stabilise blood sugar levels and improves digestion, while slightly increasing your daily calorie burn.
- Long, leisurely walks: relaxed, measured walking for 60 minutes or more engages fat stores while reducing stress and improving overall health.
