High-intensity workouts are often seen as the most effective way to burn fat and lose weight, but a recent study challenges this assumption, especially for women over 50. The research suggests that walking at a slower pace may actually be more beneficial for fat loss than walking quickly. Published in Nutrients in January 2022, the study examined how different walking speeds affected fat loss in postmenopausal women. The results indicated that a slower walking pace could help women lose more fat than faster-paced walking.
The study involved 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. Out of the original group, nine completed the study, while 16 continued walking for an additional 15 weeks. Participants in both groups walked about three miles four days a week. Those in the fast-paced group walked at a speed of 4.1 miles per hour, while the slower group walked at 3.2 miles per hour. The fast walkers spent about 45 minutes per session, while the slower walkers walked for around 54 minutes. At the end of the study, the women who walked slower lost 2.73 times more fat than the faster walkers.
A significant finding from the study was the timing of fat loss. Women who walked at a slower pace consistently lost fat throughout the 30-week period, whereas the faster walkers did not experience fat loss until after completing the full 30 weeks. This suggests that slower walking may lead to more sustained and gradual fat loss over time. However, the researchers did not explore the exact reasons behind this. They speculated that walking at a faster pace could cause participants to become breathless, making the body more likely to burn glucose (blood sugar) for energy. On the other hand, walking at a slower pace might encourage the body to burn fat instead.
Although the study provides interesting insights, more research is needed to fully understand why slower walking leads to greater fat loss. The small sample size limits the study’s ability to apply universally. Additionally, other studies have shown that faster walking can also be effective for some people, particularly when combined with longer walking sessions that may help promote fat loss. The researchers also noted that the optimal walking speed for fat loss may differ from person to person, depending on individual fitness levels and other factors.
For those looking to incorporate more walking into their lives, establishing a regular walking routine can be an effective way to increase physical activity and support weight loss. Albert Matheny, co-founder of SoHo Strength Lab, advises creating a walking habit by setting aside time each day, such as walking before work or taking a stroll during breaks. Consistency is key, as regular walking can lead to noticeable health benefits. Whether walking slowly or briskly, making walking a part of your daily routine can help improve overall fitness, promote fat loss, and contribute to better long-term health.
