Walking Before or After Eating: Which Helps You Burn More Fat?

Walking is one of the simplest yet most effective forms of exercise. It aids in weight loss, improves metabolism, relieves stress, and tones muscles. But when it comes to burning fat, does timing matter? Some prefer walking on an empty stomach, believing it maximizes fat burn, while others opt for a post-meal walk for better digestion. So, which is more effective? Let’s find out.

Walking on an Empty Stomach: The Fat-Burning Advantage

Experts suggest that walking on an empty stomach, also known as fasted cardio, can enhance fat-burning potential. Without readily available glucose from food, the body is forced to tap into stored fat for energy.

• According to Dr. Tushar Tayal, during fasted walking, the body burns more fat because glycogen stores are low after hours of fasting, such as in the morning.
• A 2022 study by Nottingham Trent University found that exercising on an empty stomach burned 70% more fat than exercising after eating.
• However, to see benefits, one must avoid overeating post-workout, especially indulging in excessive carbs.

Precautions for Fasted Walking

While fasted cardio can be beneficial, it’s not for everyone. People with diabetes, hypertension, or blood pressure issues should be cautious, as prolonged fasting before exercise can cause dizziness, lightheadedness, or even fainting.

Additionally, as Dr. Siri M Kamath points out, in the absence of carbohydrates, the body may break down protein for energy, which could impact muscle recovery.

Walking After a Meal: The Metabolic Boost

Post-meal walking also has its own advantages:

• It utilizes glucose from food, preventing blood sugar spikes, which is particularly beneficial for diabetics.
• Walking for 10-15 minutes after meals aids digestion, reduces bloating, and improves gut health.
• While it may not burn as much fat as fasted walking, it supports endurance and overall energy levels.

How Much Should You Walk?

For optimal results, aim for 30 to 60 minutes of walking daily. While an empty-stomach walk may burn a higher percentage of fat, total calorie expenditure matters more in the long run. A combination of exercise, a balanced diet, and a healthy lifestyle is key to effective weight loss.