That popular belief that the key to slimming down is going for a run or a walk on an empty stomach is fading more and more. And although social media is filled with tips claiming that fasting speeds up the weight loss process, the reality is that experts defend something else: achieving the desired results does not depend on hours of hunger, but on being consistent. To truly understand how our bodies work and how to lose weight in a safe and steady way, experts have shared their advice.
As explained by personal trainer María Macías in Clara, heading out for a fasted walk is not a magic trick for long-term fat loss. It’s true that walking without breakfast may cause your body to use a little more fat as energy at that moment, but that doesn’t amount to much if you don’t meet the most important requirements, such as having a good diet and exercising consistently. To see real change, you need to burn more calories than you consume over the course of the day, eat healthily in all your meals, and, above all, if you don’t want to go to the gym, do some other exercise that you enjoy and that can keep you active throughout the day.
“Fasting Is Not a Miracle Solution”
That is why the expert explains that you can go out walking in a fasted state if it feels good for you, relaxes you, and gives you energy to start the day, but you should avoid it completely if you have diabetes, a tendency to experience drops in blood sugar, are underweight, are pregnant, or have had problems with eating. If you emerge from a walk feeling dizziness, fatigue, or weakness, your body is signaling that you need to eat something light first, such as a fruit or yogurt, because what truly matters is moving safely and not treating exercise as a hardship, but as something you can enjoy.
On the other hand, if your goal is to shed fat that tends to accumulate in stubborn areas like the belly or thighs, fitness expert Felipe Isidro says it is possible if you follow a science-based trick. According to InStyle, the problem with these zones is that they have very poor circulation and the cells struggle to release fat, so the expert proposes a four-step plan to activate them.
First, he recommends having a coffee or tea before starting, since it helps the body release that fat more easily. Next, you can apply a warming cream to the area to improve blood circulation, pairing it with three or four sets of gentle strength exercises in that region, not to the point of exhaustion, just to warm the area and bring blood there. Finally, to finish burning away the fat that has been released, the final trick is to perform between 10 and 15 minutes of walking or very light cardio.
