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I'm a Nutritionist and Here Are 3 Ways Walking Targets Belly Fat Better Than Running

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Ark
April 10, 2025

As a nutritionist, I often get asked about the best ways to shed stubborn belly fat. While running is a popular go-to for many, I’m here to make a case for walking—a simple, accessible, and surprisingly effective option. Contrary to what some might think, walking can sometimes outshine running when it comes to targeting belly fat. Here’s why, backed by science and practical insight.

1. Walking Promotes Steady Fat Burning Over Time

Running is intense, no doubt—it spikes your heart rate and burns calories fast. But that intensity often pulls energy from glycogen (stored carbs) rather than fat, especially during shorter, high-effort sessions. Walking, on the other hand, keeps you in the “fat-burning zone”—a moderate heart rate range (typically 50-70% of your maximum) where your body prefers to tap into fat stores for fuel.

Studies, like those published in the Journal of Exercise Nutrition & Biochemistry, show that low-to-moderate aerobic exercise, such as walking, enhances fat oxidation more consistently than high-intensity workouts. When you’re aiming to trim belly fat—particularly visceral fat, the deep kind linked to health risks—this steady, fat-focused burn can make a real difference over time.

2. Walking Reduces Stress (and Cortisol) Better Than Running

Belly fat isn’t just about calories in versus calories out; hormones play a massive role. Cortisol, the stress hormone, is a key culprit in fat storage around the midsection. Running, while great for cardiovascular health, can sometimes elevate cortisol levels, especially if you’re pushing hard or overtraining. For some people, this can ironically make belly fat harder to lose.

Walking, particularly at a brisk but relaxed pace, has the opposite effect. Research from the Annals of Behavioral Medicine highlights how moderate exercise like walking lowers cortisol levels and improves stress resilience. Pair that with a calming outdoor stroll, and you’ve got a double win: less stress and less hormonal encouragement for belly fat to stick around. As a nutritionist, I’ve seen clients who swapped running for walking notice a flatter stomach simply because their stress levels stabilized.

3. Walking Is Sustainable and Sparks Consistency

Let’s be real—running isn’t for everyone. It’s high-impact, can strain joints, and often feels daunting to sustain long-term, especially for beginners or those carrying extra weight. Walking? It’s gentler, easier to stick with, and fits into almost any lifestyle. Consistency is king when it comes to fat loss, and walking’s low barrier to entry makes it a winner.

A study in Obesity found that participants who walked regularly (think 10,000 steps or about 30-60 minutes daily) lost more abdominal fat over 12 weeks than those doing sporadic high-intensity workouts. Why? They kept at it. You don’t need fancy gear or a gym membership—just a pair of shoes and some determination. Over time, those steady steps add up, chipping away at belly fat without the burnout risk running can bring.

How to Make Walking Work for You

To maximize belly fat loss, aim for brisk walking—fast enough to feel your heart rate rise but slow enough to chat comfortably. Shoot for 30-60 minutes most days, and mix in small tweaks like incline walking (hills or a treadmill) or intervals (alternating fast and slow paces) to boost the burn. Pair it with a balanced diet—think whole foods, lean proteins, and healthy fats—and you’ve got a recipe for results.

The Bottom Line

Running has its merits, but walking offers unique advantages for targeting belly fat: steady fat burning, stress reduction, and unbeatable consistency. As a nutritionist, I’ve seen clients transform their midsections by embracing this underrated exercise. So, lace up your shoes, step outside, and let walking work its magic—you might just be surprised at how effective it can be.

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