While there are many research studies that say it is beneficial to work out on an empty stomach, some say that doing light exercises like walking after dinner helps drops the pounds. With reports as conflicting as these, it easy to get confused. That being said, we say just stick to what you like. Walking is an easy workout to do to and can be done by anyone. If you’re still on the fence about walking after dinner being beneficial, ahead are some reasons that will help you make the decision.
Walking and calorie burn
To lose ½ kg of fat, you need to burn around 3,500 calories, while walking for 1.5 km helps you burn around 100 calories, which can be increased by walking faster and for a longer duration of time. To maximise your fat burning potential, you should try and walk at a pace of 3 to 4 mph. To achieve your weight loss results through walking, make sure you walk every day after you eat your dinner.
Myth about walking after eating
A popular myth cautions people against exercising after dinner as it can lead to cramps and other digestive issues. This happens because our digestive system normally receives 20 to 25 percent of the blood pumped by the heart. After having a meal, this number almost doubles, which can cause cramps in your muscles if you engage in any high-intensity exercise.
However, going for an easy-breezy 15-20 minute walk after meals actually aids digestion.
How to start
If you want to lose weight by walking, you have to be regular with it. Start by walking for 10 minutes every day after dinner and slowly increase your time and aim for 30 minutes a day. The benefits will depend upon the frequency and duration of the exercise.
Not just after meals, you can also increase your walking time by parking your car away, walking to nearby places instead of driving and taking stairs instead of the lift. The more active you are throughout the day, the greater are the chances to lose weight.
Exercise with a friend
You are more likely to stick to a routine when you have a partner with you. Walking while you are talking to your friend will make it easier.
Start small and set goals so that you can track your improvement.
Stick to your schedule
If you have decided to walk for 15 minutes after dinner, do it every day. Do not skip your schedule.
Focus on eating a healthy diet
Combining daily physical activity along with a healthy diet is the only healthy and sustainable way to lose weight. Add whole grains, fruits and vegetables and cut refined sugar and fat from your daily diet.