Walking Before or After Meals: Which is Better for Weight Loss?

Some people prefer to walk after eating, while others choose to walk on an empty stomach, believing it helps burn more calories. Both options have benefits, but which one works best for weight loss?

Walking on an Empty Stomach

Many people looking to lose weight prefer walking early in the morning before eating. When you don’t have food in your system, your body uses stored fat for energy, which may help with fat burning and weight loss.

During exercise, muscles use sugar from the bloodstream for energy. When your blood sugar is low, the liver releases glucose from stored glycogen. Overnight, glycogen levels decrease, so exercising in the morning encourages the body to burn more fat.

A 2022 study by researchers at Nottingham Trent University found that exercising on an empty stomach increased fat burning by 70%.

Another advantage of fasted walking is that it’s easier to fit into a busy schedule—many people prefer exercising before breakfast.

Things to Consider

While walking on an empty stomach has benefits, it may not be suitable for everyone, especially those with diabetes, high blood pressure, or other health issues.

Dr. Siri M Kamath from Gleneagles BGS Hospital, Bengaluru, warns that fasted cardio for too long can be risky, leading to:

• Low blood sugar
• Dizziness or fainting
• Muscle loss (as the body may use protein for energy instead of fat)

Walking After Meals

Walking after eating has different benefits and can help improve digestion and blood sugar control.

When you walk after a meal, your body uses glucose from food for energy. While this may not burn as much fat as fasted walking, a 10-15 minute stroll after eating can:
✔ Help digestion
✔ Reduce bloating
✔ Regulate blood sugar

Which One is Better?

There’s no single best option—it depends on your lifestyle, goals, and body’s response.

For weight loss, aim to walk for 30-60 minutes daily while also maintaining a healthy diet, good sleep, and an active lifestyle.

The best approach? Mix both styles! Walk before meals for fat burning and after meals for better digestion. Choose what fits best into your daily routine and, most importantly, stay consistent and enjoy it! 🚶‍♂️🚶‍♀️