Best Time to Walk for Weight Loss: Before or After Food?

Most of us would have heard someone say: "Go for a walk early in the morning before eating anything. It burns fat!" Then someone else might have told us: "No, walking after taking your meals helps in digestion and is much more healthier."

Studies have shown that stepping out for a walk in itself can be a great way to strengthen both your physical and mental health. It brings down stress quickly by releasing feel-good endorphins, helps fight numerous chronic illnesses, boosts immune system and brain function, among a plethora of other benefits.
However, for a person like you and me whose main goal is to lose weight, which option is better? Let's look at both suggestions deeply and scientifically. By the end of this article, we will be convinced what exactly we should do to achieve our goal.


Morning walks on an empty stomach are known as fasted walks. One of the key benefits of this practice is, of course, increased fat burning. Since your body has not obtained food for almost more than eight hours, it will start utilising the stored fat for energy. Doesn't that sound great? Burn fat right away in the morning!

Indeed, a study published by Nottingham Trent University showed that engaging in aerobic exercises on an empty stomach helps us burn around 70 percent more fat than those who exercised for 2 hours after eating. Walking before your first meal can improve metabolism and increase fat oxidation. Also, having low insulin levels due to the unavailability of food in your stomach, helps the body to tap into fat reserves more easily.


People with low blood sugar, diabetes and hypertension should be careful about empty stomach walks. Walking without the required energy and fuel might lead to a dangerous drop in blood sugar levels, causing dizziness and fainting. So, it truly depends on how our body reacts.

Nevertheless, early morning walks can spread positivity and mental clarity. Walking before 8 am, our body can also avail the invaluable Vitamin D which is abundantly supplied by the rising sun. Thus, by enhancing blood circulation and thereby increasing our overall energy, walking keeps us refreshed throughout the day.

Therefore yes, if you enjoy the serene early mornings and your stomach feels alright, go for it! Building this splendid routine will do wonders in your life on a day to day basis.

Let's look at the other side, the popular 10-15 minutes post-meal walk after dinner or lunch. Many of us might have seen our grandparents or parents doing this. In fact, this habit is not just a cultural manifestation, it's really backed by science.

Research published by the scholars of Harvard School of Public Health and papers that appeared in the Journal of Sports Medicine had pointed out that walking after meals reduces bloating by improving digestion, balances blood sugar spikes, gently improves metabolism and prevents the storage of fat from heavy foods.

Simply put, our blood sugar increases when we eat. That sugar will be deposited as fat if we lie down or sit right after the meal. On the other hand, if we walk, even slowly for 10 minutes, our muscles will make use of some of these sugars, preventing weight gain.

This kind of walking actually feels natural, won't make us tired and is extremely easy. Gym? Not required. Park? Nope. Just roam around your building, neighbourhood or even on the terrace of your home.


Now let's scrutinise the main question, which is better?

As a matter of fact, both! But, of course, in different ways. When walking on an empty stomach helps us more in direct fat reduction, spreading positivity and building a routine, post-meal strolls support digestion, avert fat storage and lower blood sugar levels.

In short, experts recommend adding both habits in our life, if losing weight is our aim. We can kickstart our day with a half-an-hour walk before breakfast, receiving the Vitamin D blessings of the rising sun. Then we can follow it up with a 15 minute light stroll after lunch or supper.

For beginners and elderly this may seem too much. No worries; they can choose the one habit that suits their body nature and lifestyle. The key is to begin our journey of self-care through this simple and powerful routine.

Some people enjoy the light breeze, morning sunlight and fresh air. They can definitely go for empty stomach morning walks. But, at some point of our journey, if we feel dizzy or lightheaded, we should pause for a moment.

Eating a date, banana or drinking some water will help. This will provide an extra push of energy to carry our body without being heavy on the stomach.

Many others, after having a heavy lunch will go to sleep, giving direct permission for the fat to get stored. They can push themselves a little bit and go for a 10-15 minutes stroll. Request a friend to tag along or put on your earpods and listen to your favourite music and podcasts. This will transform your habit into a fun activity.

The bottom line is, walking should always be a matter of caring for ourselves, not like a punishment to our body. Enjoy the process because weight loss doesn’t come from a single walk, it comes from a daily routine.

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Frequently Asked Questions (FAQs)

1. How much water should I drink to lose weight?
   Aim for 2 to 3 litres of water a day if you’re trying to lose weight. Staying hydrated helps control hunger, boosts metabolism, and supports fat burning.
2. Which vegetable is good for weight loss?
   Spinach, broccoli, cucumber, and cabbage are great for weight loss as they’re low in calories, high in fibre, and keep you full longer.
3. What is the best breakfast for weight loss?
   A great breakfast for weight loss is something light, high in protein, and full of fibre such as oatmeal with fruits, boiled eggs with whole-grain toast, or Greek yogurt with nuts and seeds.