JAKARTA - Not all body fat is the same. Fat that is hidden deep in the stomach is called visceral fat, it is the most important to be aware of.
Unlike subcutaneous fat that can be pinched, visceral fat envelops important organs such as the liver, stomach, and intestines. This type of fat is very metabolically active, so if the amount is excessive, the risk to health can be serious.
"Visceral fat can interfere with hormone production, increase inflammation, trigger insulin imbalances, and increase the risk of chronic diseases," explained Megan Tomlin, registered dietitian, quoted from the Eating Well page.
Because the impact is big, reducing visceral fat is an important step to maintain long-term health.
The good news is, exercise is one of the most effective ways to lose visceral fat and it doesn't have to be with heavy exercise. Walking is just an easy, inexpensive, and sustainable option.
"Regular walking helps increase insulin sensitivity, lower stress hormones, and support fat burning," says Mascha Davis, a public health nutritionist.
However, various questions arise such as 'does walking time have an effect?', 'is morning walking more effective than afternoon or evening?'. Experts also spoke up.
When discussing fat loss, many people are stuck on certain time tricks or secrets to get results faster. In fact, for walking and health in general, experts agree that we often make it too difficult. The most important factor in exercise is consistency.
If you force yourself to wake up at 4 am to go for a walk but hate it, it's likely that the habit won't last long. Likewise, if you intend to walk in the afternoon, but are always too tired after work.
"There is no best time to walk to reduce visceral fat. The most important thing is to do it regularly," said Tomlin.
The positive effects of daily activities will accumulate over time, no matter if it's done in the morning, afternoon, or evening. The key is to build habits that blend into your lifestyle. Even so, the morning walk and the afternoon walk each have their own advantages.
For many people, a morning walk gives a positive start to the day. This activity helps ensure that exercise is completed before daily busyness disrupts the plan. The sense of satisfaction after moving, coupled with the mood-boosting effects of exercise, makes the day feel more productive.
Metabolica, morning walks help control blood sugar and increase metabolic flexibility, the body's ability to switch between burning carbohydrates and fat. Especially for office workers, morning walks can reduce sitting for too long.
Research shows that replacing sitting time with light activity for just 30 minutes has a positive impact on metabolism and can help reduce visceral fat.
Regarding walking before or after breakfast, the results of the study are still varied. Some are comfortable walking on an empty stomach, there are also those who are more energetic after eating. Both are equally beneficial, so choose the one you are most likely to do consistently.
Another often forgotten benefit of the morning walk is the morning sunlight exposure. Morning light helps regulate the body's biological clock and improve sleep quality. Poor sleep is closely related to an increase in visceral fat, so this habit has a double effect on health.
For those who are not 'morning people', don't worry. Walking in the afternoon or evening is also very beneficial, especially in controlling blood sugar after eating. After eating, blood sugar levels will naturally rise. Walking after eating helps the muscles use the sugar as energy, so that the blood sugar spike can be suppressed. This is very important after dinner, which is often the largest portion of the day.
"Walking after eating, especially dinner, can increase insulin sensitivity and help prevent visceral fat accumulation," explains Davis.
Moving when blood sugar is high helps prevent excess insulin, which usually triggers fat storage.
In addition, afternoon walking can be an effective way to relieve stress after work. This activity helps the body and mind switch from work mode to relaxation mode, so that night sleep can be more restful.
Tips for Starting a Walking HabitWant to start walking regularly to reduce belly fat? Here are some tips to make this habit last long:
- Start slowly. If you are not used to it, just 10-15 minutes per day. Add the duration a little bit every week.
- Choose a realistic time. Adjust to your schedule, morning, afternoon, or evening, as long as there is minimal interference.
- Invite friends. Walking with friends or family feels more fun and makes you more consistent.
- Combine with entertainment. Listen to your favorite podcasts, music, or audiobooks to make walking feel like me-time.
- Monitor progress. Use a smart watch, an app, or a simple note to see your progress.
- Consult with medical personnel. Especially if you have certain health conditions, make sure your exercise plan is safe.
In the end, reducing visceral fat is not about finding the perfect walking time. The most important thing is to move regularly and maintain a holistic lifestyle. Whether you enjoy the peace of the morning walk or feel more relaxed when you walk in the afternoon, the best time is the time you actually live. Walking is just one piece of the puzzle.
"Getting enough sleep, stress management, and a balanced diet also have a significant effect on visceral fat," said nutritionist Raksha Shah.
By combining the three, you give your body the best chance to become healthier and fitter.
The English, Chinese, Japanese, Arabic, and French versions are automatically generated by the AI. So there may still be inaccuracies in translating, please always see Indonesian as our main language. (system supported by DigitalSiber.id)
