Does Walking Burn Fat? Comparing Walking To Fat Loss Supplements

Aishwarya Aneesh

Aishwarya Aneesh
Jul 2023

2 min read
Does Walking Burn Fat

Table of content

When it comes to burning fat and achieving weight loss, one question that often arises is Does Walking Burn Fat?

Walking, a simple and accessible form of exercise, has gained popularity as a means of improving fitness and overall health. But does it have the potential to burn fat? The answer is yes. 

Walking can indeed help burn fat, albeit at a moderate pace. By engaging in regular walking sessions, you can elevate your heart rate, increase calorie expenditure, and activate the body’s fat-burning processes. 

In this article, we will explore the science behind fat burning during walking, the factors that influence its effectiveness, and how it compares to other fat loss methods. 

So, if you’re curious about whether walking can be a valuable tool in your weight loss journey, keep reading to discover the benefits and insights associated with this simple yet effective exercise.

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Understanding What Is Fat Loss?

Fat loss refers to the process of reducing the amount of body fat stored in our bodies. It is an essential component of overall health and well-being. 

Fat plays various roles in the body, including energy storage, insulation, and protection of vital organs. 

However, excessive fat accumulation can lead to health problems such as obesity, cardiovascular diseases, and metabolic disorders.

Importance Of Fat Loss:

  • Health Benefits: Losing excess fat has numerous health benefits. It can lower the risk of developing chronic conditions like diabetes, hypertension, and heart disease.
  • Improved Mobility: Carrying excess body fat can strain the joints and limit mobility. Fat loss can alleviate these issues, leading to improved movement and physical functioning.
  • Enhanced Body Composition: Reducing body fat can help improve body composition by increasing lean muscle mass and decreasing fat mass. This results in a more toned and defined physique.

Fat Loss Vs. Weight Loss:

It is important to differentiate between fat loss and weight loss. Weight loss simply refers to a decrease in overall body weight, which can include loss of muscle, water weight, and even bone density. 

On the other hand, fat loss specifically targets reducing body fat while preserving muscle mass. Fat loss is a more desirable outcome as it positively impacts body composition and overall health.

Approaches To Fat Loss:

  • Exercise: Engaging in regular physical activity, such as walking, running, strength training, or aerobic exercises, helps create a calorie deficit, leading to fat loss.
  • Diet: Adopting a balanced and nutritious fat loss diet plan that includes a moderate calorie deficit promotes fat loss. Consume whole foods, lean proteins, fruits, vegetables, and healthy fats as your primary dietary groups.
  • Lifestyle modifications: Adequate sleep, stress management, and staying hydrated are crucial factors that support fat loss efforts.

Does Walking Burn Fat?

Walking, as a low-impact exercise, can indeed contribute to fat burning and aid in weight loss. While it may not be as intense as some other forms of exercise, it offers several benefits that make it an effective fat-burning activity.

  • Low-Impact Nature: Walking is a low-impact exercise, meaning it puts minimal stress on the joints and is suitable for individuals of various fitness levels and ages.
    This makes it an accessible option for those looking to start an exercise routine or for individuals with joint issues.
  • Calorie Burning: Walking can help burn calories, which is crucial for creating a calorie deficit necessary for fat loss.

    The number of calories burned during walking depends on various factors such as speed, distance covered, and body weight.

    On average, a brisk walk can burn around 200-300 calories per hour.
  • Fat Metabolism: Walking primarily taps into the body’s fat stores as a fuel source.

    During low-intensity activities like walking, the body relies on fat oxidation to meet energy demands.

    As a result, consistent walking can contribute to reducing overall body fat.
  • Consistency And Duration: While the calorie burn during a single walking session may not be as high as in more intense exercises, the key lies in consistency and duration.

    By incorporating regular walks into your routine and gradually increasing the duration or intensity over time, you can maximize the fat-burning potential of walking.
  • Additional Benefits: Apart from fat burning, walking for weight loss offers numerous additional benefits for overall health.

    It can improve cardiovascular fitness, boost mood, enhance mental well-being, and help maintain a healthy weight.

Combining walking with a healthy eating plan and incorporating resistance training can further enhance fat loss and improve body composition.

Factors Influencing Fat Burning During Walking

Several factors come into play when it comes to optimizing fat burning during walking. Understanding these factors can help individuals make the most out of their walking routines for effective fat loss.

  • Intensity And Duration: The intensity and duration of walking sessions play a crucial role in fat burning.

    While walking at a comfortable pace still contributes to calorie expenditure, increasing the intensity by incorporating brisk walking or intervals of faster-paced walking can elevate the heart rate and enhance fat burning.

    Similarly, longer duration walks allow for sustained calorie burning and increased fat utilization.
  • Speed And Distance Covered: The speed at which you walk directly affects the number of calories burned and the level of fat metabolism.

    Walking at a faster pace requires more energy and can lead to higher fat oxidation.

    Additionally, covering greater distances during your walks can contribute to higher overall calorie expenditure and increased fat burning.
  • Inclines And Variations In Terrain: Walking on different terrains or incorporating inclines can intensify the workout and promote fat burning.

    Walking uphill or on uneven surfaces engages additional muscle groups and increases the energy demands of the body, resulting in enhanced fat metabolism.
  • Individual Fitness Level: Each individual’s fitness level plays a role in fat burning during walking.

    As fitness improves, the body becomes more efficient at utilizing fat stores for energy during exercise.

    Regular walking and gradually increasing the intensity and duration can enhance cardiovascular fitness and improve the body’s ability to burn fat.
  • Body Composition: Body composition, particularly the ratio of lean muscle mass to body fat, can impact fat burning during walking.

    Individuals with a higher proportion of lean muscle tend to have a higher metabolic rate, resulting in increased fat burning during exercise. Try including a body recomposition diet plan for better fat burning.

How Walking On Different Surfaces And Inclines Affects Calorie Expenditure?

Walking on different surfaces and inclines can have a significant impact on calorie expenditure during a walking session. Here’s how:

  • Uphill Walking: Walking uphill requires more effort from your leg muscles and engages additional muscle groups, such as the glutes and hamstrings.

    This increased muscular effort leads to a higher energy expenditure, resulting in more calories burned compared to walking on a flat surface.

    Uphill walking also elevates your heart rate, further enhancing calorie burn and fat metabolism.
  • Downhill Walking: While walking downhill may seem easier, it still contributes to calorie expenditure.

    The muscles work eccentrically to control and stabilize the body’s movement, which requires energy.

    However, the calorie burn during downhill walking is generally lower compared to uphill or flat walking.
  • Uneven Or Challenging Terrain: Walking on uneven surfaces, such as trails, sand, or grass, requires more muscle engagement and coordination.

    Negotiating obstacles or maintaining balance activates smaller stabilizing muscles, contributing to increased calorie burn.

    The varied terrain also adds a level of difficulty, intensifying the overall workout.
  • Treadmill Incline: If you’re walking on a treadmill, adjusting the incline can simulate uphill walking and provide similar benefits.

    Increasing the incline level challenges the muscles and increases the intensity of the workout, resulting in higher calorie expenditure and fat burning.

It’s important to note that walking on different surfaces and inclines may initially feel more challenging. It’s advisable to gradually introduce these variations into your walking routine to allow your body to adapt and prevent overexertion or injury. 

Comparing Walking To Fat Loss Supplements

Fat loss supplements are products designed to aid in weight loss by increasing metabolism, suppressing appetite, or blocking fat absorption. Their effectiveness and safety vary, and they should be used with caution.

Different types of fat burners and weight loss medication available:

  • Thermogenic Fat Burners: These supplements work by increasing the body’s metabolic rate, leading to more calories burned and potential fat loss. They frequently include components like caffeine, green tea extract, and capsicum.
  • Appetite Suppressants: These supplements help control hunger and cravings, making it easier to adhere to a reduced-calorie diet. Common ingredients include glucomannan, Garcinia Cambogia, and 5-HTP.
  • Fat Blockers: These supplements aim to prevent the absorption of dietary fats, reducing overall calorie intake. They typically contain substances like chitosan and orlistat.
  • Metabolism Boosters: These supplements claim to enhance the body’s metabolism, promoting calorie burning and potentially aiding in weight loss. Ingredients like L-carnitine and B vitamins are commonly found in these products.

Potential Benefits And Risks Of Fat Loss Supplements

Potential Benefits

  • Increased Metabolic Rate: Some fat loss supplements may temporarily boost metabolism, leading to higher calorie burning.
  • Appetite Control: Certain supplements can help when dealing with cravings and reduce calorie intake by suppressing appetite.
  • Convenience: Fat loss supplements provide a convenient option for individuals looking for additional support in their weight loss journey.
  • Psychological Impact: The act of taking a supplement can create a sense of commitment and motivation, positively impacting adherence to a healthy lifestyle.

Risks And Considerations

  • Limited Evidence: Many fat loss supplements lack robust scientific evidence to support their claims. The effectiveness of these products can vary, and some may have minimal to no impact on fat loss.
  • Potential Side Effects: Fat loss supplements may cause adverse effects such as gastrointestinal discomfort, elevated heart rate, insomnia, and anxiety. The severity and likelihood of side effects vary depending on the product and individual.
  • Lack Of Regulation: The supplement industry is not as strictly regulated as prescription medications, making it challenging to ensure product quality, safety, and accuracy of ingredient labeling.
  • Dependency And Sustainability: Relying solely on fat loss supplements without incorporating sustainable lifestyle changes may lead to dependency and difficulty maintaining weight loss once supplement usage is discontinued.
  • Individual Differences: Different individuals may respond differently to fat loss supplements due to variations in metabolism, genetics, and overall health. What is successful for one individual could not produce the same outcomes for another.

Comparing Walking to Fat Loss Supplements

Walking is a natural form of exercise that can be easily incorporated into your morning habits for weight loss. It promotes overall health and can be sustained long-term, making it a sustainable approach to weight loss.

  • Walking does not require any additional financial investment, whereas fat loss supplements can be expensive, especially if used over an extended period.
  • Walking is generally safe for most individuals, with minimal risk of side effects. In contrast, fat loss supplements carry potential risks and can cause adverse reactions.
  • Walking offers numerous health benefits beyond weight loss, including improved cardiovascular health, enhanced mood, increased stamina, and better overall fitness.
  • Walking encourages a shift towards an active lifestyle, which can motivate individuals to make other healthy choices, such as improved nutrition and stress management.
  • Walking can be tailored to individual fitness levels, preferences, and goals, allowing for personalized weight loss plans. Fat loss supplements, on the other hand, may not provide the same level of customization.

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A Word From Fitelo

Walking can be an effective way to burn fat and promote weight loss. It offers numerous benefits, including increased calorie expenditure and fat metabolism. 

When compared to fat loss supplements, walking provides a natural and sustainable approach that supports overall well-being.

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Frequently Asked Questions

Can You Lose Belly Fat With Walking?

Walking can contribute to overall weight loss, including reducing belly fat. While spot reduction is not possible, walking helps burn calories and fat throughout the body, including the abdominal area. Consistent walking, combined with a healthy diet and strength training exercises, can help reduce belly fat over time.

How Much Should I Walk To Lose Fat?

The amount of walking needed to lose fat varies depending on factors like body weight, intensity, and individual metabolism. Aim for at least 150 minutes of moderate-intensity walking per week, or around 30 minutes a day, five days a week. Gradually increase your duration and intensity to maximize fat burning potential.

Does Walking Burn Fat For People With Thyroid?

Walking can be beneficial for people with thyroid conditions as it helps increase metabolism and burn calories. However, individuals with thyroid issues should consult their healthcare provider for personalized advice on exercise intensity and duration to ensure safe and effective fat burning.

How To Lose Weight Walking?

To lose weight walking, incorporate regular brisk walking into your routine. Increase your pace and duration gradually. Combine walking with a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Stay consistent, stay hydrated, and consider incorporating strength training exercises to enhance overall weight loss.

Does Walking Burn Fat?

Yes, walking is a low-impact aerobic exercise that can help burn calories and fat, contributing to weight loss when combined with a healthy diet plan for weight loss and regular physical activity.

Does Walking Burn Fat For Kids?

Yes, walking can help children burn fat and contribute to weight management. Encourage kids to engage in regular physical activity, including walking, to support their overall health and well-being. Make it fun by organizing family walks, playing outdoor games, or incorporating walking into their daily routine.

What Are The Benefits Of Walking For Weight Loss?

Walking offers numerous benefits for weight loss, including increased calorie burn, improved cardiovascular health, enhanced metabolism, better mood, stress reduction, and increased muscle tone. It is a low-impact exercise suitable for people of all fitness levels and can be easily incorporated into daily routines.

Can I Take Muskmelon For Weight Loss?

Muskmelon, also known as cantaloupe, is a nutritious fruit that can be included in a weight loss diet. It contains a lot of water, is low in calories, and is a good source of vitamins and minerals. Consuming muskmelon as part of a balanced diet, along with regular physical activity like walking, can support weight loss efforts.

Does Walking Burn Fat During Pregnancy?

Walking is generally safe and beneficial during pregnancy, including for maintaining a healthy weight. However, it is important to consult with your healthcare provider for personalized guidance based on your individual circumstances. They can recommend appropriate exercise intensity, duration, and any modifications needed to ensure a safe and healthy pregnancy.

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We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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