Does Walking Burn Fat? Experts Explain Why Slower Strolls Are Better for Weight Loss
Jumpstart your weight loss with our easy slow walking plan
We know it’s useful for helping torch calories, but does walking burn fat? Spoiler alert: it does! And there’s great news for those of us who prefer a slow and steady pace on our walks: research suggests that walking slowly for a long period of time burns more body fat than walking quickly for a short amount of time. Keep reading to find out what the study revealed and to see a slow walking for fat burn plan curated by a weight loss expert.
What research shows about walking slowly to burn fat
In a 2022 study published in Nutrients, researchers studied women between the ages of 50 and 70. Postmenopausal women are at a high risk of diseases like diabetes, heart disease and atherosclerosis (hardening of the arteries) when they don’t get enough exercise.
According to the study authors, postmenopausal women tend to have higher levels of two types of fat—abdominal subcutaneous fat (the kind found just under the skin, often in the abdomen) and visceral fat (stored deep inside the body, wrapped around organs) than other women. Researchers set out to find which walking speed (and what amount of exercise time) reduces these two types of fat.
Woman's World Answers
All 25 participants walked about 3 miles a day, four days a week. The women in the fast group walked at a speed of about 4.1 miles per hour and exercised for about 45 minutes per day. Those in the slow group walked at about 3.2 miles per hour and exercised for about 54 minutes per day.
Women who completed 15 weeks of the program did not lose a significant amount of fat, but those who completed 30 weeks did. And the ones who walked at a slower pace lost more fat than the ones who walked briskly.
Also worth noting: Fast walkers didn’t experience fat loss until they completed 30 weeks of exercise. Slow walkers, on the other hand, progressively lost fat throughout the whole study. Walking slowly also reduced levels of both subcutaneous and visceral fat.
Limitations of the walking for fat burn study
The small study only included 25 women. Also, the women who lost more weight had a higher BMI at the start of the experiment. As the researchers acknowledge, people who are overweight tend to lose more weight in response to exercise than those who are at a “normal” weight.
The link between slow walking and fat burn
Walking can help burn fat, especially when it’s done at a moderate pace for an extended period, says Edmond Hakimi, DO, internal medicine physician and Medical Director at Wellbridge.
“When you walk, your body uses a mix of carbohydrates and fat for energy,” he explains. “As the duration of your walk increases, your body gradually shifts to burning more fat as fuel. This is because walking at a steady, moderate pace allows your body to stay in the aerobic zone, where oxygen helps convert fat into energy, rather than relying on quick-burning glycogen (stored carbs).”
Additionally, taking your time while walking reduces the intensity, making it easier to sustain this type of aerobic exercise without fatigue. Over time, this approach improves your body’s ability to use fat as fuel during exercise and at rest, Dr. Hakimi notes, which improves calorie burning.
Your slow walking for fat burn plan
Now that you know the benefits of enjoying longer walks at a slower pace, here’s an effective, easy-to-follow walking for fat burn plan recommended by Michael Chichak, MD, Medical Director at MEDvidi.
Weeks 1-2
Frequency: Walk for 3-4 days a week.
Duration: Start with 30 minutes per session.
Pace: Walk at a comfortable pace where you can carry on a conversation without gasping for breath. This corresponds to about 50-60 percent of your maximum heart rate.
Weeks 3-4
Frequency: Walk for 4-5 days a week.
Duration: Gradually increase to 45 minutes per session.
Pace: Maintain the same slow, steady pace. You should still feel relaxed and avoid straining.
Week 5 and beyond
Frequency: Walk 5-6 days a week to make it a routine habit.
Duration: Extend walks to 60 minutes at least three times a week.
Pace: Continue at your slow, conversational pace.
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