Empty stomach walk Vs post meal walk, which is better for weight loss?

“The article discusses the health benefits of walking, emphasizing its effectiveness for weight loss. Walking on an empty stomach boosts metabolism and energy levels, making it a good morning routine. Post-meal walking aids digestion and controls blood sugar, beneficial for those with diabetes. Both methods are advantageous for overall physical and mental health.

“Walking is one of the most effective ways to lose weight gradually and sustainably. In the era of quick weight loss solutions and fad diets, this simple workout can work wonders and bring miraculous benefits in all aspects of well-being. Several studies over the decades have established how walking every day can transform various aspects of physical and mental health.Different styles of walks are gaining popularity to suit different requirements of people.

“While people on weight loss journey prefer empty stomach morning walks, first thing in the morning to ensure fast calorie burn, those who are concerned about their digestion, and blood sugar spikes opt for post-meal walking. 10-minute, and 30-minute walks are also becoming popular among busy professionals as even shorts bursts of physical activity can bring great results for fitness levels.

Studies published in JAMA Neurology and JAMA Internal Medicine suggest walking for at least 30 minutes, not necessarily in a single session. For every additional 2,000 steps, the risk of heart disease, cancer, and premature death decreases by 10%, peaking at 10,000 steps each day, says the research.

Stepping out for a walk can be a wonderful way to nurture your mental health. From keeping mood issues at bay to fighting depression, walking at any pace – brisk or slow – can transform your mental well-being. People who walk 75 minutes daily can reduce their depression risk to 18%. When this duration improves to 2.5 hours, the percentage jumps to 25%. 1 in 9 cases of depression can be prevented with 150 minutes of physical activity, according to a study published in JAMA Psychiatry.”

“Empty-stomach walking benefits”

Walking on an empty stomach as per some studies allows you to burn more fat as it can increase fat oxidation. When you walk first thing in the morning, it can help boost your metabolism which help you shed pounds throughout the day.

Here are benefits of walking on empty stomach in the morning:

1. Metabolism boost: After a night’s rest, walking first thing in the morning can kickstart your metabolism and allows your body to utilise nutrients effectively and aid in losing weight. People on weight loss journey can go for empty stomach walk to burn fat effectively. As per HHS Author Manuscripts, fasted exercise may confer metabolic advantages both during and after the workout. Thus empty stomach walk even for a short duration can transform your metabolism and aid in shedding calories throughout the day.

2. Improved energy level: An improved metabolism can also contribute in boosting energy levels during the day and increasing your stamina and efficiency. Walking improves blood circulation and energy levels which also help you feel refreshed. Walking first thing in the morning can help you deal with fatigue and tiredness. If you want to feel energetic throughout the day, go for empty stomach walk.

3. Weight loss: Studies suggest that fasted exercise can increase the amount of weight and fat burnt which can work well for weight loss enthusiasts. This means that walking on an empty stomach can aid in quicker shedding of pounds. According to International Journal of Obesity, researchers found that moderate aerobic activity like walking was beneficial for reducing visceral adipose tissue or what’s popularly known as belly fat. Also, working out three times per week for 12–16 weeks and performing 30–60 minutes of aerobic activity reduced visceral adipose tissue.

4. Fat burning: Early morning walks are effective for all kinds of fat loss including belly fat loss. According to a study by Nottingham Trent University, exercising on an empty stomach helps people burn around 70% more fat than those who worked out for two hours after eating. Doing any exercise before breakfast can increase fat oxidation and improve metabolism.

5. Vitamin D : Vitamin D is an important nutrient for a range of functions for your body and mind. A deficiency can result in mood swings, aches and pains, among other health issues. Walking in morning on empty stomach can also help you avail Vitamin D which is in abundant supply in morning sun. It is naturally synthesised by the body when exposed to sunlight. Walking around sunrise to around 8am are ideal for Vitamin D Absorption.

POST MEAL WALKING BENEFITS

“Many studies have talked about benefits of walking post meal as it not only aids digestion, but also helps in preventing blood sugar spikes. Walking after every meal can also help resolve acid reflux or bloating. Here are all the benefits of a post meal walk.

1. Improved digestion: Walking post meals is a wonderful way to digest food. A study in PLOS One found that walking aids in stimulating stomach and intestines and help food move through the digestive system more rapidly.

2. Reduces heart disease risk: Walking is a heart-friend workout as it helps lower blood pressure, stabilizes breathing and helps in relaxation. Walking regularly can keep many chronic diseases at bay including heart disease.

3. Diabetes control: Walking post meals is highly recommended for people with type 2 diabetes or those at a high risk. Post-meal walking enhances insulin sensitivity and helps manage blood sugar levels in diabetics.

4. Acidity: If you routinely struggle with bloating and acidity, post-meal walking can come to your rescue as it can stimulate your digestive system and speed up the process of digestion. This mobility causes your stomach and intestines to contract and push.

5. Reduced bloating: Walking at a gentle pace can help in the smooth passage of food through the digestive tract, reducing the chances of bloating and discomfort.In all both empty stomach walk and post meal walk have their own set of benefits. Incorporating both the walks can be highly beneficial for you in managing blood sugar levels, losing weight, and improving mental health.

Source: India Times