Aerobic exercise stands out as one of the most efficient methods for weight loss. Consequently, numerous individuals lace up their sneakers and embark on a run. It is noteworthy that running is merely one form of aerobic activity; other widely practiced options include walking and cycling. Many individuals, perhaps including yourself, may opt for a morning or evening walk, as it is a convenient exercise that requires no special equipment to maintain fitness. For those who enjoy diversifying their workout regimen, cycling can also be an excellent choice. However, if faced with the decision between cycling and walking specifically for the purpose of reducing belly fat, which option would you select?

Does walking help to lose belly fat?

Walking is a gentle form of aerobic exercise that aids in calorie burning and enhances metabolic function, according to fitness expert Abhi Singh Thakur. A 2021 study published in the International Journal of Obesity revealed that aerobic activities are effective in decreasing visceral fat that accumulates around abdominal organs.

According to the expert, engaging in brisk walking prompts the body to utilize stored fat, including that in the abdominal area, for energy. Additionally, walking contributes to lowering stress and cortisol levels, both of which are associated with the accumulation of abdominal fat. A study published in the Journal of Exercise Nutrition & Biochemistry in 2014 supports the notion that walking can effectively aid in reducing body fat, particularly around the waist.

Does cycling help to lose belly fat?

Cycling serves as an effective cardiovascular exercise that activates the core, legs, and glutes, while also enhancing calorie expenditure. A study conducted in 2024 and published in the American Journal of Physiology revealed that individuals who engaged in regular cycling experienced a notable decrease in visceral fat, amounting to 14.6 percent, as well as a reduction in waist circumference. According to the expert, "Consistent cycling, particularly at moderate to high intensity, contributes to a decrease in overall body fat, including abdominal fat."

Should you opt for cycling or walking for belly fat reduction?

When considering whether to choose cycling or walking for the purpose of reducing belly fat, it is important to note that both activities contribute to fat loss; however, cycling is generally regarded as more effective. According to Thakur, cycling burns a greater number of calories in a shorter duration and engages a wider range of muscle groups. For instance, walking briskly for 30 minutes typically results in the burning of approximately 150 calories, whereas cycling at a moderate pace for the same duration can burn around 250 calories.

Additionally, it is worth noting that cycling promotes greater engagement of the core muscles. Thakur emphasizes that cycling, particularly when navigating uphill, activates the core, thereby assisting in toning the abdominal area.

However, walking is better for beginners or people with joint issues since it is a low-impact exercise. "If done at a brisk pace for a longer duration like 60 minutes, it can still help reduce belly fat effectively," says Thakur.

Cycling or walking for belly fat reduction: What are the other health benefits?

Before choosing between cycling or walking for belly fat reduction, know about their other benefits too:

1. Walking

• "It increases heart rate, which can help in improving blood circulation and delivering oxygen to your body," says the expert. It may also strengthen your heart muscles, which in turn may reduce the risk of heart disease and stroke.
• It is a low-impact activity that can help you stay fit while reducing stress on your joints.
• Exercising, including walking, may release endorphins and uplift your mood.
• "Regular walking may reduce cortisol or stress hormone, and prevent stress-induced belly fat," says Thakur.
• Walking after eating lunch or dinner can stimulate gut motility (the movement of food through the digestive tract), helping with digestion and preventing bloating.

2. Cycling

• Out of cycling or walking for belly fat reduction, you may opt for the former. "Apart from your tummy area, it also engages your quadriceps, hamstrings, calves, and glutes, strengthening your lower body," says the expert.
• Strengthening your core will help in stabilising your body, which in turn will improve posture as well as balance.
• Over time, cycling improves endurance, and so, it allows you to exercise longer.

Who should avoid cycling or walking for belly fat reduction?

While choosing cycling or walking for belly fat reduction remember that these two exercises are not for everyone.

• Walking seems to be the simplest exercise, but some people may struggle with it. You should avoid walking if you have severe knee pain, foot injuries, or mobility issues.
• Avoid cycling if you have lower back issues, knee injuries, or balance problems.

"People with these issues can use an elliptical or swimming, as they are great low-impact cardio options," says Thakur.

Adding cycling and walking to your fitness routine may help to lose weight. But should you choose cycling or walking for belly fat reduction? Cycling may give you better results, but it also depends on your fitness level and health condition. However, if you suffer from any underlying medical conditions, check with your doctor before opting for cycling or walking for belly fat reduction.

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