How Many Times a Week Do You Need to Walk in Order to Lose Belly Fat?

Lose belly fat to reduce certain health risks.
i Comstock Images/Comstock/Getty Images

Excess body fat, including belly fat, is very dangerous to your health. Excess weight around the belly increases the risk of developing diabetes, heart disease, certain types of cancer and other diseases and ailments. The most beneficial way to lose belly fat is through aerobic exercise. Walking is the easiest, most natural form of aerobic exercise that can help eliminate excess belly fat quickly.

The Key

The key to fat loss is boosting your metabolism. Walking increases your metabolic rate and heart rate, which in turn increases oxygen and burns calories. If you walk to lose belly fat, you need to walk at a steady speed fast enough so your heart beats faster and causes you to breathe harder and deeper. The only way to lose body fat, especially belly fat, is by burning more calories than you consume. A well-balanced diet, along with a regular walking routine, will help you lose belly fat within a few weeks.

How Much

The speed at which you walk is important for weight loss. However, the distance you walk is equally important in losing belly fat. A regular, slow walk will burn about three quarters of a calorie per kilogram of body weight. This would be about 70 calories a mile if you weigh 200 pounds. A fast, brisk walk will burn about 125 calories a mile if you weigh 200 pounds. Research has shown that walking 10,000 steps each day will help you lose around 500 calories per day. If you do this every day without changing your diet, you will lose one pound of body weight per week. If you want to lose belly fat quicker, you must cover a longer distance or increase your speed to lose more calories.

How Often

How often you walk plays a big role in how much belly fat you lose. Aim toward walking a minimum of 30 to 60 minutes per day, four to six days a week. A pedometer can help you track the number of steps you take to ensure you walk the recommended 10,000 steps per day. After a while, you should be able to estimate how much belly fat and total weight loss progress you have been making.


The best time to walk to lose belly fat is early in the morning before eating breakfast. You were fasting through the night while sleeping. So when you walk right before breakfast, you will burn up the extra fats stored in your body since there is no food in your stomach. Eat foods high in protein after your walk to replenish energy and build more muscle.


How many times a week you need to walk to lose belly fat depends on the amount of belly fat you want to lose. Follow a healthy diet along with your walking routine. If you eliminate 500 calories per day, or 3,500 calories per week, you can lose one more pound of belly fat each week

Plan different routes to walk each day for a change of scenery and to avoid boredom. Add hills, steps or stairs, etc. for a more intense workout and to burn triple the amount of calories.

Add variety to your routine. Plyometrics like skipping, jumping or lifting your knees higher for 30 to 60 seconds at a time is a fun way to increase the intensity of your workout. This will burn twice as many calories and belly fat per minute.

Add music to your walk to help you get and stay motivated. This will make the time go fast. Walk with a friend or partner for support. And, most of all, set realistic goals for yourself and track your progress.


Anyone can walk to lose belly fat, but the results will vary from person to person. You will be able to see results of your weight loss within a couple of weeks. You can expect to feel better, stronger and look slimmer around the belly by walking four to six times each week for six weeks. Keep walking for good health and weight management to keep the belly fat off.

the nest