Doctor reveals why walking can outperform running for fat loss: ‘Your body burns fat differently when you walk’

When it comes to fat loss, the debate between walking and running often centers on intensity.

While running burns more calories per minute, walking may actually be more effective for fat loss over time, according to Dr Kunal Sood, an anaesthesiologist and pain medicine physician.

In a recent Instagram video, Dr Sood explained that the body’s energy source and hormonal response differ between the two exercises. “When you run, your body primarily uses carbohydrates for energy,” he said. “This high-intensity effort increases cortisol levels, which can heighten cravings for carbs post-run. As a result, maintaining a calorie deficit becomes harder despite burning more calories.”

In contrast, walking relies more on fat as an energy source, keeps cortisol levels lower, and helps sustain a calorie deficit without triggering strong hunger cues. “For fat loss, walking can be more sustainable for many people,” Dr Sood noted.

He added that both forms of exercise have their own benefits. While walking supports long-term fat management and joint health, running can be excellent for cardiovascular endurance and mental well-being. “The best exercise,” Dr Sood said, “is the one you can stick to consistently.”