Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

Photo: mikebaird, Flickr

While it's true that walking doesn't burn calories as quickly as jogging or Spinning classes or other high-intensity workouts, scores of studies have shown it to be a very effective weight-loss tool. For example, a study published in the Journal of the American Medical Association found that brisk walking is very effective for reducing deep abdominal fat, the most dangerous kind of fat. And a University of Colorado study found that if people could commit to walking 2,000 steps a day more than they do now -- the equivalent of about one additional mile or about 15 minutes worth of movement -- they may not necessarily lose weight but would probably stop gaining. The typical adult gains 1 to 3 pounds a year, which means they're eating, on average, an excess of 10 to 30 calories a day. The 100 calories per day burned off from walking 2,000 steps would more than compensate for this excess.

Researchers have also found that walking an additional 6,000 steps a day (or about 3 miles) is the point at which the pounds really start coming off, as long as it is done in conjunction with sensible eating habits like fat, calorie and portion control.

All fat is not created equal. Fat that gathers around your butt and thighs is called subcutaneous fat, but belly fat is called visceral fat. Visceral fat is a good indicator of how much fat is around your organs. That's why people with large waistlines have an increased risk for conditions such as heart disease and diabetes.

You can do all the crunches in the world, and it's not going to get rid of belly fat. To keep your waistline slim, you need to eat a lean, healthy diet and burn excess calories through exercise. When it comes to the battle of the belly bulge, where are you?


Tip! Jonny tells us that blueberries can help banish belly fat. The high antioxidants in blueberries might make them especially beneficial for your belly, but all fruits and vegetables are friendly for a lean belly. Last week I wondered if you grew any of your own produce.

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While being overweight can be detrimental to your health, having a little junk in the trunk might actually be helpful.

Researchers have long known that belly fat can raise your risk for type 2 diabetes and heart disease. New research from Harvard Medical School suggests that subcutaneous fat -- the kind that tends to gather on hips and butts -- may actually help prevent type 2 diabetes.

This is great news if you've got a little extra bulk in your booty, but I wouldn't take this research as a green light to let yourself go. Eating healthful foods and maintaining a healthy weight is still your best defense against health issues like type 2 diabetes. AOL Health has some great exercises to help get your butt in shape. And remember, you can be fit and still keep your curves -- just check out the sexy stars below for proof.

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The Mediterranean diet has long been touted as a healthful way to eat. Now, new claims suggest that pairing a Mediterranean diet with a small snack of nuts daily boosts the health benefits.

Metabolic Syndrome is a combination of heart-disease risk factors such as high blood pressure, excessive abdominal fat, high cholesterol, and high blood sugar. The Mediterranean diet is thought to reduce some of the risk factors involved in metabolic syndrome. A new study separated 1,224 people into three groups: one group received advice on a low-fat diet, the second was instructed on the Mediterranean diet plus were given one liter of virgin olive oil each week and the third received the Mediterranean advice plus 30 grams of mixed nuts each day.

Over the course of the one-year study, the prevalence of metabolic syndrome was reduced in all three groups: The low-fat diet group saw a two percent reduction in metabolic syndrome, the olive oil group reduced metabolic syndrome by 6.7 percent, and the group that followed a Mediterranean diet as well as eating nuts reduced the prevalence of metabolic syndrome by a whopping 13.7 percent.

AOL Health has more information on the Mediterranean diet.

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