One of the most frustrating parts about being overweight or obese is that when it comes to weight loss, every pound is not created equal.
For example, if you’re someone who carries a lot of extra pounds around your middle, you’re probably carrying a lot of visceral fat. This type of fat is known as the dangerous kind — unlike subcutaneous fat which sits directly under the skin and can be pinched (and which can be addressed with regular aerobic exercise), visceral fat is buried deep in your abdominal cavity and may surround vital organs like the heart and liver.
Because it’s so deeply buried and so closely intertwined with your internal organs, visceral fat is very difficult to get rid of. But researchers have found some ways to shrink your waistline by reducing visceral fat. Here are three of the best ways to increase your visceral fat burn while walking:
- Walk at a fast pace. Yes, slow, leisurely strolls are good for your health — but they’re not going to do much when it comes to visceral fat loss.
The best way to increase visceral fat burn while walking is to include interval training. Interval training is a form of exercise in which you alternate between periods of high and low-intensity aerobic exercise. For example, a person might walk at a quick pace for one minute, then walk at a leisurely pace for the next five minutes.
This type of workout is considered anaerobic because your body does not have enough oxygen to keep up with the demand for energy. Interval training also helps build muscle, which in turn burns more calories than just walking alone.
- Incorporate hills. Walking on flat ground will only get you so far when it comes to increasing your calorie burn. Try adding hills into your route or choosing a hilly route, in general, to burn more fat while walking uphill.
- Aim for an incline of at least 5 percent, which is enough to increase the intensity of your walk without making it too difficult.