To lose fat, you need to create a calorie deficit that means you are burning more calories than the calories you are taking every day. If you do this continuously, your body will use stored fat as energy source and burn those fats to produce energy which will result in fat loss, and eventually, weight loss.
A change in diet can be effective in consuming fewer calories but if you can pair exercise programs with your diet, that can do much better impact to lose fat. According to Dr. Shelley Keating, School of Human Movement and Nutrition Sciences, The University of Queensland, Australia, if you are looking for an easiest workout option to achieve this, you can consider doing brisk walking. Regular brisk walking can reduce organ and abdominal fat which is responsible for developing chronic health issues like high blood pressure, obesity and diabetes. A study based in evaluating walking pattern trends for fifteen years and its impact of weight change published in The American Journal of Clinical Nutrition in 2009 found that walking was linked to lower weight gain over time.
Being as a fundamental form of human movement, walking is a simple straightforward workout which can be done in any environment type requiring minimal to no equipment at all.
Walking at any pace type is beneficial, but when it is done at a brisk pace, it can offer better fat burning benefits. Harvard Medical School has estimated that, a person weighing 155 pounds can burn up to 149 calories after half an hour walking at 3.5 mile per hour speed. But, the same person can burn up to 167 calories at the same time when walks at 4 mile per hour.
According to CDC (Centers for Disease Control and Prevention), walking at a pace of 3-3.5 mph or more can be considered as brisk walking which can falls under moderate-intensity workout category. However, a 3.5 mph walk might feel more or less extreme based on your age, weight, height, fitness level and track condition, it might be worthy to measure your intensity on scale basis of 1-10 where you could consider “0” as no movement or sitting and “10” corresponding as highest possible efforts. As CDC indicates, moderate intensity workouts like brisk walking should give you feel like 5 or 6 in that range.
To reap the benefits, aim to carry on half an hour brisk walk for two days, or even four days for more benefits in a week. Make sure your walking program is paired with balanced and healthy diets as your diet is critical to create a calorie deficit. As Keating explains, the key to lose fat depends on how much energy you shed in each workout session and how many calories you are gaining from your diet. Consider taking advice from a registered dietitian nutritionist for more help regarding this.
Keating also recommends getting advice from a fitness professional, like a sports physiologist if you are new to any intense exercise programs or have other chronic health issues.