Walking is often hailed as the simplest exercise for health and wellness, but not all walks are created equal. Recent studies have begun exploring whether walking speed can affect calorie burn, fat distribution, and overall metabolic impact. For instance, a 2022 study in Nutrients found that variations in walking pace affected total body fat and energy use in postmenopausal women over several weeks. Other studies suggest that even subtle changes in pace may carry measurable effects on the body’s fat metabolism. Here we explore, fast walking or slow walking, which gives better fat loss results.
Walking supports fat loss
Image: Canva
Walking promotes fat loss through several interconnected physiological mechanisms. It enhances lipid oxidation by engaging aerobic metabolism, particularly during sustained low-to-moderate intensity sessions.Walking also targets visceral fat, the metabolically active fat around internal organs linked to cardiometabolic risk. Evidencedemonstrated that regular walking led to reductions in waist circumference and visceral fat even without vigorous exercise.
How to differentiate slow and fast walking
A practical way to differentiate intensity is the “talk test”. Slow walks allow comfortable conversation, moderate walks make talking slightly difficult, while brisk walks require more effort and raise heart rate. Using a pedometer or step tracker can also help ensure consistent pace.
Slow vs fast walking: Understanding the difference
Walking at different speeds can influence fat loss in distinct ways, and understanding these nuances may help tailor your exercise routine. Some key factors are:
Energy expenditure vs fat utilization
A 2022 studytracked postmenopausal women over several weeks and found that slower, sustained walking led to greater reductions in total body fat initially, whereas brisk walking contributed to calorie burn and cardiovascular benefits over time. Similarly, another study highlighted that both slow and fast walking reduced visceral fat, although the pace influenced how quickly fat loss appeared.
Fat oxidation and walking intensity
The speed and intensity of walking can influence how the body uses fat for energy, a process known as fat oxidation. Research shows that during low-to-moderate intensity exercise, such as slow or moderate-paced walking, the body relies more heavily on fat as a fuel source, engaging aerobic metabolism efficiently. Conversely, higher-intensity walking elevates calorie burn per minute, engaging more carbohydrate metabolism alongside fat. In essence, walking intensity shapes which energy sources the body taps into. Slower, longer walks may preferentially use fat, while faster walks increase total calorie burn and cardiovascular load. Combining both approaches or adjusting intensity based on duration and goals can optimize fat oxidation and overall fat loss.
How to walk for maximum fat loss
Studies suggest that both duration and intensity play crucial roles in determining how much fat the body burns. Alternating slow and brisk walking, a strategy similar to interval walking, has been shown to enhance both calorie burn and fat oxidation. Ultimately, the best results may come from a balance, integrating slower, longer walks with occasional brisk sessions tailored to your schedule and goals.
