Is it better to run or walk to burn fat?

As a fitness and health expert with years of experience in personal training and nutrition, I've often been asked about the most effective ways to burn fat. When it comes to deciding between running and walking for fat burning, it's important to consider several factors including intensity, duration, and personal fitness levels. Firstly, running is generally more intense than walking and can burn more calories in a shorter amount of time. This is because running increases your heart rate to a higher level, which means your body is working harder to deliver oxygen and nutrients to your muscles. This increased effort results in a higher caloric expenditure. However, walking can also be an effective fat-burning activity, especially for those who are just starting out or have health issues that make running difficult. Walking is a low-impact exercise that can be sustained for longer periods, allowing for a longer duration of calorie burn. Additionally, it's a safer option for those with joint or knee problems. Another important factor to consider is consistency. It's better to do a form of exercise that you can stick with regularly. If walking is more enjoyable or manageable for you, then it might be the better choice for long-term adherence. In conclusion, while running burns more calories in a shorter time, walking can also be an effective fat-burning exercise, especially if it allows for a longer duration or greater consistency. It's also important to remember that a balanced diet plays a crucial role in fat loss.

For example, if you have 30 minutes to exercise, you will burn 187 calories walking (7km per hour) versus 365 calories running (9km per hour). Walking may burn more fat for fuel, but running burns more total calories, which will contribute to greater weight loss in total.