Walking on an empty stomach vs after a meal: Which one burns more fat?

Walking is hailed as a great form of exercise. It helps burn calories, manage stress, boost metabolism, and tone muscles. Those on a weight loss journey also benefit greatly from brisk walking.

While many head out for a walk after hearty meals, others prefer walking on an empty stomach, thinking that it will burn more calories. If you too have ever wondered which walk is more effective for weight loss – empty stomach or post-meal – the confusion is definitely real. Both kinds of walks help in burning calories and thereby aid in losing weight, but which one is better? Let’s hear it from health experts.

If a person is generally healthy, short or moderate-length fasted walking (walking on empty stomach) can be a part of their daily routine. (Photo: Pexels)

“When someone is aiming to lose weight, it is always better to walk on an empty stomach. It is also known as fasting cardio,” shares Fareha Shanam, senior dietitian at Sir Ganga Ram Hospital, New Delhi.

If a person is generally healthy, short or moderate-length fasted walking can be a part of their daily routine.

How walking on an empty stomach helps

Experts say that when one walks on an empty stomach, the body is forced to use stored fat for energy (as there is no readily available glucose from food). This can lead to increased fat burning and potentially improved weight loss.

“Muscles take up sugar from the blood for contraction (during walking, running, or exercising). When sugar levels drop in the blood, the liver breaks down glycogen into glucose to fuel the muscles. Even during sleep, the liver releases glucose into the bloodstream; hence, body stores of glycogen are low in the morning. Therefore, exercising in a fasted state leads the body to burn more fat for energy,” explains Dr Tushar Tayal, consultant, internal medicine, CK Birla Hospital, Gurugram.

A study conducted in 2022 by researchers at Nottingham Trent University observed that exercising on an empty stomach burned 70 per cent more fat.

“Combining exercise and fasting can be a potent way to increase the benefits of exercise, so we would like to assess this over a longer period of time and explore other ways in which we can make fasting easier and more convenient for people,” Dr David Clayton, an expert in nutrition and exercise physiology at Nottingham Trent University, said.

If you think you can overeat or indulge in a carbohydrate-rich diet in response to prolonged hunger, know that the benefits of this fasted walk will go in vain.

When (and how) to be cautious with fasted walking

Those with health issues like diabetes, hypertension, and blood pressure should be cautious when indulging in fasted cardio.

“Fasted cardio for an extended period can be risky due to potential effects of low blood sugar and dehydration, such as lightheadedness, dizziness, tremors, and syncope (fainting),” says Dr Siri M Kamath, consultant - internal medicine, Gleneagles BGS Hospital, Bengaluru.

Dr Kamath also highlights another potential side effect of walking on an empty stomach. “If there are not enough carbohydrates in the system to provide energy, then the body begins a process called gluconeogenesis, which converts protein into fuel. This means there could be less protein left to rebuild muscle,” she says.

What about post-meal walks?

Post-meal walks are also beneficial for health and have their own set of pros.

When you walk after meals, your body uses the glucose from the food you have consumed for energy.

“This can lead to improved endurance and performance, as your body has a readily available source of energy,” explains Fareha Shanam. As a result, it helps control blood sugar spikes, which is especially important for those suffering from diabetes or insulin resistance.

Though it can’t necessarily burn more fat compared to fasted walking, walking for 10-15 minutes after a meal improves digestion and prevents bloating.

How much to walk?

For weight loss and to maintain overall well-being, walk for 30 to 60 minutes daily.

Overall, losing weight is not solely dependent on how much you exercise. You also need to maintain a healthy lifestyle, get enough sleep, and create a calorie deficit (or burn more calories through dietary changes and exercise).

“An empty-stomach walk may help burn a higher percentage of fat, but the total calories burnt are more important,” says Dr Tayal.

Source: India Today