“I’m a fitness coach and here’s why walking after a meal is ineffective for losing weight”

Walking on an empty stomach for better energy expenditure

According to Djoher Senouci, walking on an empty stomach is often more effective at burning calories. “So If you go for a walk straight after eating, some of your body’s energy will be devoted to digestion: you will therefore not be at your peak, which can have an impact on the amount of calories burned.,” she explains. This redistribution of energy can limit your performance and reduce the number of calories burned during the march. On the other hand, walking before a meal on an empty stomach allows you to maximize your energy expenditure, because your body uses fat reserves as its main energy source. This way, you will have all your energy to adopt a more intense and more regular walking pace” concludes the fitness expert.

Djoher Senouci also recommends completing your walking session, which should last at least 30 minutes, with a protein-rich meal. The coach recommends putting on the menu “A protein meal (with meat, fish, legumes, eggs, dairy products, etc.) in order to contribute to the development of muscle mass“. In addition to promoting muscle growth, protein increases your basal metabolic rate, which means you continue to burn calories even at rest. A good protein intake therefore not only helps with recovery, but also helps maximize the benefits of exercise.

Finding pleasure in effort

However, it is crucial to choose a method that works for you personally.” If walking on an empty stomach does not give you positive emotions (because you are hungry, because you feel a little weak…), do not force it.. It’s better to walk after a meal: it’s certainly a little less effective, but it will allow you to stay motivated in the long term.“, underlines Djoher Senouci. The main thing is to find a routine that motivates you and brings you pleasure, because regularity and pleasure are the keys to sustainable physical activity. A program that bores you, or makes you uncomfortable is less likely to become a habit.

Alternatives for more efficient walking

For those looking to step up their practice, there are several alternatives to classic walking that can be considered. Nordic walking, for example, burns around 600 Kcal per hour if practiced at a brisk pace, while Afghan walking and hiking also offer high calorie expenditure. These variations allow you to diversify the pleasures while increasing the effectiveness of your physical activity.

Walking on an empty stomach can maximize caloric expenditure and promote a higher metabolism, but the important thing is to make walking regular and enjoyable. A post-exercise protein meal is recommended to support recovery and increase resting energy expenditure. Finding a balance between performance and enjoyment is key to maintaining a sustainable and healthy walking routine.