You don't need a costly gym package to whittle your waist---you just need a good pair of walking shoes. Losing weight is fairly basic. You must burn more calories than you take in. A combination of diet and exercise is your best bet because dieting alone will cause your metabolism to slow, which can stall your weight-loss efforts. Walking sessions of just 30 minutes several days a week will help you burn your belly fat.
Warm up with a slow walk of about 2 miles per hour. Use five minutes for your warm-up. You are burning about five calories per minute.
Walk at a fast speed of about 4 mph for two minutes. You are burning about seven calories per minute, according to Fred A. Stutman, author of "100 Weight-Loss Tips That Really Work."
Drop down to a brisk walk of about 3 mph for two minutes. This is your recovery time. You are burning about six calories per minute.
Walk at a "race" pace of about 5 mph for two minutes. You are burning about eight calories per minute.
Return to your 3 mph speed for two minutes. Alternate between a brisk, 3mph walk and a "race" walk in two minute intervals eight more times. Interval training, or alternating between higher and lower intensities, is a powerful tool for burning fat among nonathletes, says C.G. Perry, lead author for a study published in "Applied Physiology, Nutrition and Metabolism."
Walk slowly for the remaining three minutes in your workout to cool down. You've burned about 290 calories during your workout.
Cut at least 210 calories from your daily diet on days that you walk and at least 500 calories from your diet on days that you do not. You need a calorie deficit of 500 calories daily to lose 1 lb. body fat a week, the recommended weight loss rate for successfully keeping unwanted pounds off, according to MayoClinic.com. Burning 290 calories and cutting another 210 gives you this 500-calorie deficit. Easy ways to pare calories include reducing your portion sizes, switching high-calorie foods for lower calorie choices and avoiding one high-calorie choice such as a soda.
- "Army Field Manual FM 21-20 (Physical Fitness Training)"; U.S. Army; 2007
- "Applied Physiology, Nutrition and Metabolism"; High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle; C.G. Perry et al.; 2008
- "100 Weight-Loss Tips That Really Work"; Fred A. Stutman; 2006
- "Walking Games and Activities"; June Irene Decker and Monica Mize; 2001
- MayoClinic.com: Weight Loss---Counting Calories