We used to walk together every evening. Same time, same path, same pace. It became our daily routine, 45 minutes of walking, talking, and catching up. At first, it felt great. We were moving, sweating a bit, and feeling like we were doing something healthy.
But after a couple of months, we both had the same question: Why isn’t my belly getting any smaller?
Rina, especially, was frustrated. She had been trying to lose weight and flatten her belly for years. But despite all the walking, the scale barely moved. That’s when she decided to make a change and in just 2 months, she lost 15 kilograms (over 30 pounds). And no, it wasn’t from walking alone.
Here’s what she did and what we both learned about what really works when it comes to losing belly fat.
Walking Is a Great Start but it’s not the whole story
First, let’s give walking some credit. It’s one of the easiest and most accessible forms of exercise. It’s great for your mental health, heart, and overall movement.
But here’s what Rina and I realized: walking alone isn’t enough to flatten your belly.
Why? Because:
A 45 minute walk might burn around 200 calories not enough for significant fat loss unless your diet is also dialed in.
Your body adapts quickly to the same pace and distance, which means you burn fewer calories over time.
Belly fat, especially the kind around your organs is stubborn. It needs a stronger approach.
So, What Did Rina Do Differently?
When she decided to stop relying only on walking, Rina changed five key things — and that’s when the results came.
1. She Changed Her Diet
This was the biggest game changer. Rina didn’t go on a crash diet. She didn’t count every single calorie. But she made a few smart shifts:
No sugar in her tea or coffee
Switched from white rice to brown rice or quinoa
Added more protein like eggs, lentils, chicken, and Greek yogurt
Snacked on fruits and nuts instead of biscuits and chips
Portion control — she used smaller plates and learned to stop eating when 80% full
She told me, “Once I started eating better, my cravings actually got less. I didn’t feel tired all the time.”
2. She Started Strength Training at Home
Rina didn’t join a gym she started doing 20 30 minute strength workouts in her living room. A mix of squats, lunges, push ups, and planks, 3 4 times a week.
Strength training helped her build lean muscle, which burns more calories — even when resting. More importantly, it reshaped her body. Her arms toned up, her legs felt stronger, and yes her belly started shrinking.
3. She Added Short Bursts of Intensity to Her Walks
Instead of just walking at the same pace, Rina began doing “interval walks.” For every 3 minutes of normal walking, she’d do 1 minute of fast walking almost a light jog. Then back to normal. This small change made a big difference.
It raised her heart rate, helped burn more fat, and made her walks more effective — without taking more time.
4. She Focused on Sleep and Stress
Before, Rina used to stay up scrolling on her phone past midnight. She started going to bed earlier aiming for 7-8 hours of sleep each night. She also began journaling for a few minutes each morning to clear her head.
Turns out, sleep and stress levels affect your hormones — and when they’re out of balance, your body holds on to fat, especially around your belly.
5. She Stayed Consistent (Even on Bad Days)
There were days Rina didn’t feel motivated. Days when her weight stayed the same or she felt bloated. But she kept going. No extremes, no punishment. Just consistent effort.
That’s something I really admired she didn’t aim for “perfect,” just “better than yesterday.”
The Results? 15 kg Down and a Flatter Belly
Two months later, Rina didn’t just look different she felt different. More energy. More confidence. Less stress. And yes, her belly was noticeably flatter.
She still walks every day but now, she does it as part of a bigger, smarter routine. Walking became a support act, not the main event.
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