Losing the fat around your midsection, often referred to as “muffin top”, can be challenging. Many people try different exercises and workouts to target belly fat specifically. One of the most accessible forms of exercise is walking. But can going for regular walks really help you lose that stubborn muffin top?
What causes muffin top?
Muffin top refers to fat that hangs over the waistline of pants or skirts. It typically occurs in the abdominal region, but can also happen along the sides towards the back. Muffin top is caused by excess abdominal fat building up under the skin. This gives the appearance of fat “spilling over” the waistband.
There are a few key factors that contribute to muffin top:
- Genetics – Some people are simply predisposed to carry weight in their midsection.
- Hormones – Hormonal changes can encourage fat storage around the abdomen. This is common during menopause.
- Diet – A diet high in refined carbs, sugars and unhealthy fats promotes visceral fat gain.
- Lack of exercise – Not exercising enough can lead to overall fat gain and muffin top.
- Stress – High levels of stress hormones like cortisol increase abdominal fat.
- Poor posture – Slouching and poor posture can make muffin top look worse.
In most cases, muffin top is caused by a combination of genetic, lifestyle and behavioral factors. To get rid of it, you need to address the root causes with proper diet and exercise.
Can walking help lose muffin top?
Walking is an excellent form of moderate cardio that can assist with fat loss all over the body when done consistently. The key is that walking:
- Burns calories – The more you walk, the more energy (calories) your body uses.
- Utilizes fat stores – Low to moderate intensity walking taps into fat reserves for fuel.
- Boosts metabolism – Regular walking promotes metabolism-boosting muscle growth.
So in theory, going for regular brisk walks should help burn overall body fat, including dangerous visceral fat that contributes to muffin top.
Walking vs. high intensity exercise
High intensity interval training (HIIT) and strength training are sometimes promoted as the fast track to burning belly fat. But slower paced moderate cardio like walking has some major benefits:
- Low injury risk – Walking is gentle on joints and muscles.
- Easily sustainable – Walking is something most people can do daily.
- Burns fat – Moderate walking taps into fat metabolism without skyrocketing hunger.
- Manages stress – Walking helps reduce cortisol, lowering abdominal fat gain.
This makes walking a realistic, maintainable way to create a calorie deficit while lowering body fat levels.
How much walking is needed?
There isn’t a magic number of steps per day that guarantees muffin top loss. However, most research on walking for weight loss points to some general recommendations:
- Frequency: Walk at least 5 days per week.
- Duration: Walk for at least 30-60 minutes per session.
- Intensity: Walk at a brisk pace that raises your heart rate into the low-moderate intensity zone.
Meeting these walking guidelines can help boost calorie burn and make it easier to lose weight from the midsection and all over.
How many steps per day to lose muffin top?
As a general guide:
- 7,500 to 9,999 steps per day = some weight loss.
- 10,000 to 12,500 steps per day = significant weight loss.
Studies show taking 10,000 steps per day can help with weight control. One study found women who walked 10,000 steps per day for 8 weeks lost an average of 5 pounds and reduced body fat, including visceral abdominal fat.
Tips for walking to lose muffin top
Here are some tips to optimize your walking routine for eliminating muffin top:
1. Use proper walking form
Walk briskly with good posture:
- Keep your gaze forward with chin parallel to the ground.
- Engage your core muscles.
- Swing your arms gently with each stride.
- Land on your heel then push off the toe for propulsion.
2. Incorporate inclines
Walking up hills or inclines increases calorie burn and intensity. Seek out hilly routes or use a treadmill incline 2-3 days per week.
3. Add intervals
Boost fat burning by adding intervals. Try alternating 5 minutes of brisk walking with 1-2 minutes of fast walking every 10 minutes.
4. Wear a weighted vest
Wearing a 10-20 pound weighted vest during walks can ratchet up the calorie burn without the impact of running.
5. Pump your arms
Increase intensity by power walking with exaggerated arm pumping to engage the upper body muscles more.
6. Focus on perceived effort
Aim to walk at an intensity of 5-6 on a scale of 1 to 10 (with 10 being maximum effort). This equates to breathing deeply but able to carry a conversation.
7. Track your steps
Wearing a fitness tracker can motivate you to walk farther and more frequently throughout the day to hit step goals.
8. Always challenge yourself
Increase your time or distance walked every 1-2 weeks to keep challenging your body and boosting calorie burn.
How long does it take to lose muffin top by walking?
It’s difficult to give an exact timeline for how long it will take to lose muffin top through walking. Results depend on several factors like:
- How much muffin top you have to lose
- Your nutrition and other lifestyle habits
- How consistent you are with walks
- The length and intensity of your walks
- Your genetics and metabolism
However, most people may see some muffin top reduction through daily walking and hitting 10k steps in 4 to 8 weeks. Greater fat loss could occur in 12 weeks and beyond if increasing duration and intensity.
Typical muffin top loss walking timeline
| Time Period | Expected Muffin Top Loss |
|---|---|
| 2 weeks | 1-2 inches lost |
| 4 weeks | 2-3 total inches lost |
| 8 weeks | 3-5 total inches lost |
| 12+ weeks | 5+ total inches lost |
Maximizing muffin top loss
While walking can reduce muffin top over time, combining it with other healthy habits provides better results.
1. Add strength training
Building muscle helps boost metabolism and burn more fat. Aim for 2 to 3 strength sessions per week targeting all major muscle groups.
2. Improve nutrition
Focus your diet on whole, unprocessed foods high in protein and fiber. Stay hydrated and reduce empty calorie sources like sugary drinks, desserts, etc.
3. Manage stress
Chronic stress raises cortisol and abdominal fat storage. Make time for stress relievers like meditation, yoga, massage, etc.
4. Get enough sleep
Aim for 7 to 9 hours per night. Poor or insufficient sleep disrupts appetite regulating hormones.
5. Add HIIT workouts
Include 1 to 2 high intensity interval training sessions per week lasting 20 to 30 minutes in addition to regular walks.
Bottom Line
Daily walking can absolutely help burn visceral belly fat and get rid of muffin top when combined with a healthy lifestyle. Aim for at least 30 minutes of brisk walking 5 days per week, ideally hitting at least 10,000 steps daily. Be patient and stay consistent, as it may take several months of walking to really slim down your midsection. But the health benefits of walking extend far beyond just trimming your waistline.