From reduced cortisol to preserving muscle, experst share 6 surprising reasons walking can be more effective than running for sustainable fat loss.
May 5, 2025 In a world obsessed with high-intensity workouts and calorie burn, walking is quietly making a comeback — and for good reason. According to experts, walking may actually outperform running when it comes to sustainable fat loss without the burnout.
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“Running burns more calories in the moment, but walking helps your body stay in fat-burning mode more consistently, without side effects like hunger, stress, or muscle loss.”
🏃♀️ 6 Science-Backed Benefits of Walking Over Running for Fat Loss
1. Lowers Cortisol (Stress Hormone)
High-intensity running can spike cortisol levels, which promotes fat storage—especially around the abdomen. Walking keeps cortisol in check, helping your body stay in a fat-burning state longer.
2. Prevents Overeating
While running may boost your appetite and cause post-workout binge eating, walking often has a neutral or appetite-suppressing effect, making it easier to maintain a calorie deficit.
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3. Consistency Without Burnout
Unlike running, which requires recovery days and poses a higher risk of injury, walking is low-impact, making it easier to do daily without overtraining or mental fatigue.
4. Fat Is Your Fuel
Walking primarily burns fat for energy, while running relies more on glycogen (stored carbs). This makes walking more effective for steady fat oxidation, especially during long sessions.
5. Preserves Lean Muscle
Running without proper strength training can be catabolic, leading to muscle loss. Walking, on the other hand, helps preserve muscle mass, which is key to maintaining a healthy metabolism.
6. Supports Hormonal Balance
Walking improves insulin sensitivity, reduces estrogen dominance, and lowers inflammation, particularly beneficial for women. It also enhances digestion and lymphatic drainage, supporting overall metabolic health.
🧠 Final Thought:
So, if you’re looking to lose fat, not muscle, and want a plan you can stick to for life — start walking. Whether it’s a brisk morning stroll or a long post-dinner walk, this low-intensity exercise might just be your most underrated fitness tool.
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Fat Loss Tips, Walking vs Running, Weight Loss Hacks, Sustainable Fitness, Hormone Balance, Cortisol, Healthy Metabolism, Nupuur Patil, Daily Walking Benefits