Here's Exactly How Much You Should Walk Per Week To Burn Belly Fat — And See Results

Spot-reducing belly fat just isn't possible, no matter how many ab workouts you do. It's inconvenient, but don't panic — that doesn't mean that belly fat is there for good. Through a combination of exercise and diet, you can definitely work to reduce your overall body fat, and that includes around the belly area. According to Jackie Vick, NCSF, Gold's Gym certified personal trainer and GOLD'S AMP coach, walking is a great way to reduce body fat and build lean muscle. It burns calories and, she added, "is one of the easiest forms of exercise to incorporate into your fitness regimen."

Another benefit: you engage your core while walking, according to Natalie Hough, NASM, a personal trainer for Bach in Los Angeles. That, combined with core-strengthening exercises, can help to flatten your belly. As with any weight-loss regimen, though, you'll need to burn more calories than you consume to see that ab definition.

"Everyone's cardio requirements are different," Jackie told POPSUGAR. The amount you'll need to walk to lose belly fat depends on many factors, including your current fitness level and diet. Jackie recommended that beginners start by walking 20-30 minutes a day, five days a week. Maintain that routine for a month while eating clean, and she said you'll start to see results. "I like to think of progress as a 12-week cycle," she said. "Four weeks for you to tell a difference, eight weeks for close friends and family to tell a difference, and 12 weeks for people you don't see often to tell a difference." In other words: patience is key.

If you want to mix it up even more, Natalie recommended walking 45-60 minutes a day and doing strength training twice a week. Strength training is an especially effective fat burner because it builds muscle, which helps you burn calories even when you're not working out. Don't have time to walk and strength train? Get creative and combine the two. "Try adding sets of 10 lunges every 10 minutes of your walk," Natalie said.

To maximize your fat burn from walking, Jackie recommended doing "fasted" walking, which just means starting your walk on an empty stomach. The idea is that your body won't have glycogen to burn (stored sugar, which your body gets from carbohydrates), so it will use fat stores instead. You can also try a walking interval workout, Natalie said — walking at a faster pace for a few minutes, followed by a slower, more moderate speed. Try this 34-minute walking interval workout to start.

"Walking in and of itself does not specifically target belly fat," Jackie told POPSUGAR. "But when combined with clean eating habits, walking can be a great tool to help burn a few unwanted pounds."

Image Source: Getty / Jordan Siemens

10 Foods That Help With Anxiety And Stress, According To A Nutritionist

About 30% Americans experience an anxiety disorder at some time in their lives, and women are almost twice as likely as men to have one, according to the National Institute of Mental Health. We’re overworked, stressed, exhausted, and burnt out — but changing what's physically on our plates may help. There’s a growing body of evidence suggesting pathways in your gut may affect mental health and anxiety symptoms. This makes sense given that your gut serves as a bodyguard to the rest of your immune and neurological systems. Taking care of your GI tract through diet can benefit you in the long run and it's another way to help regulate mood, in addition to any therapies and medications prescribed by your doctor. Placing an emphasis on veggies, fruit, 100% whole grains, nuts, seeds, and unsweetened dairy products benefits us in multiple ways at the biochemical level. But if you're wondering about those CBD edibles and drinks you're suddenly seeing everywhere, they may not help as much as you may think. First, while hemp products are legal, CBD specifically is still not. Under current regulations, hemp-based foods and beverages cannot make claims about the purported health effects of CBD. Also, there aren't any dosage guidelines or guarantees that a product even contains as much CBD as it says it does. Another factor to consider: Your body can use only a fraction (less than 20%) of the CBD it digests. CBD from pure hemp oil won't cause you direct harm, it is pretty unpalatable. Products with CBD may also contain ingredients that'll make anything taste better, like added sugar, sodium, and saturated fat-filled oils. While there’s no magic food that can “cure” or “treat” anxiety and depression (talk to your doc if you’re concerned), there are a few shifts that we can make in our daily food choices that have been studied for mood-boosting properties. Assuming we all want to eat food that’s delicious, nutritious, and safe, try more of these picks instead: