When you eat right before exercising, your body is going to first use the calories you just consumed for fuel. By exercising when it's been about three to four hours since you last ate, your body is more able to burn fat for fuel because other easier methods of fuel aren't available.
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.
There is a belief that walking just after a meal causes fatigue, stomach ache, and other types of discomfort. However, the author and one volunteer participant had no such negative reactions, and found that walking just after a meal was more effective for weight loss than waiting one hour after eating before walking.
Walking before or after eating, especially at a brisk or vigorous pace, can help burn calories and boost metabolism. Walking after eating may also aid digestion and lower blood sugar after meals.
While burning more fat during a workout may seem beneficial, several studies have found that exercising while fasting doesn't lead to more overall fat loss. The amount of extra fat that you might burn while exercising on an empty stomach is quite small compared to the amount of fat that's stored on the body.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Some research suggests that a 30-minute brisk walk that starts 15 minutes after a meal can improve the glycemic response in young, healthy adults. “If you're just going for a walk at a normal level, meaning not too vigorous of a pace, you can hop up right after you are finished eating if you'd like,” Ehsani says.
For women, the results show that eating before they exercise is better than eating after if they want to burn fat. Women's bodies tend to burn fat more easily than men's, and are not fuelled so much by carbohydrates. Moreover, women are much better at conserving carbohydrates during exercise.
When you eat right before exercising, your body is going to first use the calories you just consumed for fuel. By exercising when it's been about three to four hours since you last ate, your body is more able to burn fat for fuel because other easier methods of fuel aren't available.
Drawbacks of a morning walk
A morning walk may be hard to do if you are not a morning person or if you have a busy schedule. You may need to wake up earlier and sacrifice some sleep time. More warming up and stretching may be required as your muscles are usually colder and stiffer after a night's rest.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Regular walking provides several health benefits, but certain factors may inhibit weight loss. These include a slow pace, insufficient duration, health conditions, high stress, lack of sleep, medication side effects, and high-calorie diets.
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height and walking speed, this number can vary. Online calculators can help determine how many miles you'll cover in 10,000 steps.
Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.
Does Exercising Right after Eating Burn More Calories? Technically, unfortunately not. As much as we wish that training directly after eating would increase totally calorie expenditure for the day, it won't.
Walking in the morning offers a fresh start to the day, setting a positive tone and boosting your metabolism right from the get-go. Starting your day with a brisk walk can elevate your heart rate and kick-start your metabolism, which means you will continue burning calories at an accelerated rate throughout the day.
According to a study by the Diabetes Journal, walking for 15 minutes three times a day after meals is more effective than walking for 45 minutes once a day. Shorter, more frequent walks can help keep the metabolism faster and help in cutting more fat from your belly.
Collectively, results suggest that walking can improve sleep quality, depressive symptoms, and sleep efficiency, while decreasing nighttime wakefulness and next day fatigue, in certain populations and situations.
When it comes to nutrition advice via social media, trust me, I've heard worse. The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views.
LISS (low-intensity, steady-state) is a training style that involves performing a cardio activity—running, biking, walking, swimming, etc. —at a low intensity for a sustained period, typically 30-60 minutes.
For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.