Walking To Lose Belly Fat After 50? Even Gentle Strolls Shrink Your Waist, Says Denise Austin
Learn how one woman shed 110 lbs. and eight dress sizes without grueling workouts
If you’ve over 50 and hoping to shrink your belly, we have great news. A Wake Forest University study found that older women who start eating better and taking gentle walks can melt 4 inches off their waists (and shed about 26 pounds!) in 20 weeks. Skeptical about gentle walking to lose belly fat? Then consider this: Women in the same study who were asked to walk very fast didn’t lose any waist inches or weight.
“This is an important message, since we don’t stick with exercise that feels overwhelming,” says fitness icon and walking advocate Denise Austin, 68. “You can walk in a way that feels good and get amazing results.” Adds Denise: “I’ve seen so many women lose belly fat by walking.” It’s a big reason walking is her favorite form of exercise, something she personally does every day to keep her tummy flat and firm.
How easy walks target belly fat
The Wake Forest study is one of many that show “moderate-paced walking, even at a gentler speed, can lead to significant reductions in belly fat, especially when combined with dietary changes,” says Ohio-based cardiologist David Sabgir, MD, founder of the global non-profit organization Walk With A Doc. Here, he helps explain why.
Woman's World Answers
They help us eat better
Walking burns about 40 calories per 1,000 steps, and it can also help us naturally consume fewer calories (a crucial part of the weight-loss equation). How? A Journal of Obesity study found the simple aerobic activity stimulates our body chemistry, revving production of natural anti-hunger hormones.
They ‘unlock’ your belly
When you’re physically active, your body releases hormones called catecholamines that attach to fat cells—including lots of ab fat cells—initiating a process by which tiny particles of fat are sent to muscles to be burned as fuel. The coolest part: We burn more stored fat in this way when the body is less stressed. “So we mobilize more fat during a gentle walk than an intense one,” explains Dr. Sabgir.
They burn sugar
As you stroll, muscle contractions open special pathways that allow muscles to burn blood sugar without any help from the belly-fattening hormone insulin. And when you stop moving, there’s an after effect that actively lowers excess insulin. Both factors set us up to store less and burn more belly fat, says Dr. Sabgir. He says this is especially beneficial for postmenopausal women, since we tend to develop excess insulin as our estrogen levels drop.
They slash stress
Even a short walk can immediately reduce levels of the stress hormone cortisol by over 20 percent. “Elevated cortisol is linked to increased abdominal fat,” says Dr. Sabgir. He adds that moderate walking not only helps reverse the issue, it also reduces anxiety and makes us less prone to stress eating.
How long do you need to walk to lose belly fat?
“I find that when women walk up to 30 minutes a day, they have a lot of success with weight loss and belly fat,” says Denise. She’s also a fan of step counting, gradually moving toward 10,000 steps a day. “If you’re busy, counting steps can be the easiest way to sneak walking in your schedule,” she says. As for pace, do what feels invigorating, not exhausting, says Denise.
To maximize results, you do want to make smart eating choices. Denise recommends three meals a day with “protein, fiber and good fats at every single meal,” she says. But any healthy approach you’ll stick with is great. “By the second week, you’ll feel better,” says Denise. “By the third week you’ll start losing weight.” She recommends everyone try it. “We all deserve to feel good!”
Walking to lose belly fat success: Michele, 50, lost 110 lbs
As Michele Rice-Nelson neared 50, spinal disease caused partial paralysis in her hand and foot. At the time, she was homeschooling her youngest and caring for her mom during the final stages of Alzheimer’s. “There was pain, stress and chaos,” she recalls.
Comfort food packed on pounds, and diets she tried were too complicated and time-consuming. Then Michele, whose dad lost his legs and life to diabetes, became prediabetic herself. She panicked—until she saw a Nutrisystem commercial and signed up. “My healthy meals were prepped for me. It was such a relief,” she shares.
Next, “my doctor suggested walking.” She headed out with her dog and a rolling walker. “Slow was all I could do.” But her pup and Nutrisystem helped her stay consistent. Down a quick 20 pounds, “I switched to a cane.” Eventually she ditched that too.
Today, Michele, 55, is down 110 pounds, her prediabetes is gone and her waist is eight sizes smaller. She’d love to inspire others. “Maybe you limp like me. Who cares?” she says. “If you can walk, thank God. Even if you go slow, that’s enough.”
This story originally appeared in the January 26, 2026, issue of Woman’s World
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