If you want to stay fit and healthy, it’s important toexercise regularly.

This is because being physically fit can reduce your risk for developing health conditions like heart disease, diabetes, and cancer ( 1 ,2, 3 ).

In addition to helping you live a longer and healthier life, exercise can also be beneficial in helping to manage your weight ( 4 ).

Fortunately, walking is a great form of physical activity that’s free, low risk and accessible to most people ( 5 ).

In fact, walking is not just good for you — it’s one of the easiest forms of exercise to incorporate into your day-to-day life.

This article explores how walking more often can help you lose weight and belly fat.

您的身体需要能量（以卡路里的形式），以使您能够移动，呼吸，思考和功能的所有复杂化学反应。

However,daily calorie needsvary from person to person and are affected by things like your age, height, weight, sex, genes, and activity level.

It’s well known that you need to burn more calories than you consume tolose weight( 6 ).

Furthermore, people who are more physically active burn more calories than those who are sedentary (7, 8 ).

但是，现代生活和工作环境可能意味着您一天中的大部分时间都坐着，尤其是如果您有办公室工作。

Unfortunately, a sedentary lifestyle can not only contribute to weight gain, but it can also increase your risk for health problems ( 9 ).

Trying to get more exercise by walking more often can help you burn more calories and reduce these risks ( 10 ).

In fact, walking a mile (1.6 km) burns approximately 100 calories, depending on your sex and weight ( 11 ).

One study measured the number of calories people of average fitness level burned after walking at a brisk pace of 3.2 miles (5 km) per hour or running at a pace of 6 mph for about a mile. Results showed that those who walked at a brisk pace burned an average of 90 calories per mile ( 12 ).

Furthermore, although running burned significantly more calories, it only burned around 23 more calories per mile, on average, meaning both forms of exercise contributed significantly to the number of calories burned.

To increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines ( 13 ).

概括

步行燃烧卡路里, which may help you lose weight and keep it off. In fact, walking just one mile burns about 100 calories.

When people cut calories and lose weight, they often lose some muscle in addition to body fat.

This can be counterproductive, as muscle is more metabolically active than fat. This means that having more muscle helps you burn more calories each day.

Exercise, including walking, can help counter this effect by preserving lean muscle when you lose weight.

Preserving lean muscle helps reduce the drop in metabolic rate that often occurs with weight loss, making your results easier to maintain ( 14 , 15 , 16 ).

What’s more, regular exercise can reduce age-related muscle loss, helping you retain more of your muscle strength and function in later years ( 17 ).

概括

步行可以帮助防止减少卡路里减肥时可能发生的一些肌肉损失。这有助于最大程度地减少减肥时发生的代谢率下降，从而使磅更容易保持下去。

Storing a lot of fat around your midsection has been linked to an increased risk of diseases like type 2 diabetes and heart disease ( 18 ).

In fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) are considered to have abdominal obesity, which is considered a health risk.

One of the most effectiveways to reduce belly fatis to regularly take part in aerobic exercise, such as walking ( 19 , 20 ).

In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat. The fat directly under the skin (subcutaneous) and the hidden fat within your abdominal cavity (visceral与对照组相比，运动组的运动组中均显着降低（ 21 ).

Another study found that people on a calorie-controlled diet who walked for 1 hour five times per week for 12 weeks were able to lose inches off their waistlines as well as more body fat, compared with those who followed the diet alone ( 22 ).

概括

Regularly taking part in moderate-intensity aerobic exercise like walking is associated with lower levels of belly fat.

Exercise is known to boost your mood.

In fact, physical activity has been shown to improve your mood and decrease feelings of stress, depression, and anxiety ( 23 , 24 ).

It does this by making your brain more sensitive to the hormones serotonin and norepinephrine. These hormones relieve feelings of depression and stimulate the release of endorphins, which make you feel happy ( 25 ).

This is a great benefit in itself. However, experiencing an improvement in mood when you walk regularly might also make the habit easier to keep up with.

更重要的是,一些研究发现,如果你enjoy a physical activity, it can increase the likelihood that you will continue to do it ( 26 , 27 , 28 ).

People tend to exercise less if they do not enjoy it, which can be a result of the exercise being too physically demanding ( 29 ).

这使得步行成为一个绝佳的选择，因为这是一个中等强度的练习。这可能会激励您走更多，而不是放弃。

概括

Regularly taking part in exercise that you enjoy, such as walking, can improve your mood and make you more motivated to keep it up, which in turn supports weight loss.

许多减肥的人最终都会恢复过来（ 29 ).

However, regular exercise plays an important role in helping you保持体重减轻( 30 ).

Regular exercise like walking does not only help increase the amount of energy you burn day-to-day, but it also helps you build more lean muscle so that you burn more calories, even at rest.

Furthermore, participating in regular, moderate-intensity exercise like walking can improve your mood, making you more likely to stay active in the long term.

评论估计要保持稳定的体重，您每周至少要走150分钟（ 31 ).

但是，如果您减轻了很多体重，则可能需要每周运动超过200分钟以防止自己重新获得它（ 33 , 34 ).

实际上，研究发现，运动最多的人通常是保持体重减轻的最成功的人。而运动最少的人更有可能恢复体重（ 35 )

Incorporating more walking into your day can help you increase the amount of exercise you do and contribute to your daily activity goals.

概括

一整天的行走保持活跃和移动更多，可以帮助保持体重减轻。

Being more physically active has a host of benefits in addition to weight loss, including:

  • improved fitness and mood
  • a reduced risk of disease
  • an increased likelihood of living a longer, healthier life

Because of this, it’s recommended that people participate in at least 150 minutes of moderate-intensity exercise per week.

In walking terms, that means walking for around 2.5 hours per week (at least 10 minutes at a time) at a brisk pace. Doing more exercise than this has additional benefits for your health (and you weight) and reduces your risk for disease even further.

There are many ways to increase the amount of walking you do and achieve this target.

The following are some ideas:

  • Use a fitness tracker and log your steps to motivate yourself to move more ( 36 ).
  • Make a habit of taking a brisk walk on your lunch break and/or after dinner.
  • Ask a friend to join you for an evening walk.
  • Go for a walk with family and kids.
  • 每天walk狗或与朋友一起散步。
  • Take a walking meeting with a colleague, instead of meeting at your desk.
  • Do errands like taking the kids to school or going to the store on foot.
  • 走路去上班。如果太远了,菲尔特停车er away or get off your bus a few stops early and walk the rest of the way.
  • Try picking new and challenging routes to keep your walks interesting.
  • Join a walking group.

Every little bit helps, so start small and try to gradually increase the amount you walk daily.

概括

Incorporating more walking into your day can help you burn more calories and lose weight.

步行是一种中等强度的运动，可以轻松地纳入您的日常生活中。

Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood.

In fact, walking just one mile burns about 100 calories.

如果您想更好地管理自己的体重，将体育锻炼的增加与营养丰富的饮食相结合，那么平衡的饮食为您实现目标提供了最佳机会。