Walking Burns More Fat Than Running (Science Backed)

5 Apr 2025 · 1 min

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In this video, Eric Roberts argues that walking is a superior primary cardio method for fat loss compared to running. He explains that running’s higher heart rate forces the body to rely on carbohydrate oxidation, which depletes glycogen stores and triggers increased hunger and cortisol‑driven cravings, making diet adherence harder. Although running may burn slightly more calories in the short term, the resulting appetite surge can offset any caloric deficit. Walking, being lower‑intensity, still expends calories but primarily taps fat stores without provoking the same hormonal hunger signals, allowing better diet compliance and greater net fat loss. Roberts acknowledges that running can still be valuable for mental health and cardiovascular fitness, but recommends making walking the bulk of cardio—aiming for 5,000–10,000 steps per day—for optimal fat‑loss results.

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I recommend walking over running for fat loss, and here's why. And you might be thinking, how does this even make sense? Because clearly running burns more calories than walking. Well, because when you're running, you have a high heart rate, and this means your body is going to burn carbs for energy. And when you deplete your carbs, your body has to replenish them, and it does so by you having higher cravings. Also, because your heart rate is elevated, it can also increase your cortisol levels, also leading to more cravings. So sure, you might burn a bit more calories running in the short term, but if it leads you to be hungrier and have more cravings, you won't be able to stick to your diet, which means you won't end up losing any body fat. Whereas with walking, because it's lower intensity, you're still going to burn calories without getting the extra cravings and hunger, and you'll be able to stick to your diet better, leading to more fat loss progress. Now, I'm not saying you can never run, especially if you enjoy it, but I would do it for your mental health or your cardiovascular health. I would not use it as your main tool if you're trying to lose weight. For fat loss, I would make the majority of your cardio walking 5,000 to 10,000 steps per day.