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Does Going for a Walk Immediately After Dinner Help You Lose Weight?

You might have heard that exercising after a meal can interfere with your performance because you might be too full to work out effectively. However, walking is an ideal form of exercise for most people because it can be tailored to your fitness level and abilities. Talk to your doctor before beginning a new exercise routine.

  1. Healthy Weight Loss

    • Weight loss occurs when you burn more calories than you consume. Cutting calories from your meal plan and increasing your exercise time can help you drop unwanted pounds. Walking after dinner is convenient because you don't have to invest in a gym membership or any special exercise equipment to fit in a workout.

    Glucose Increase

    • Walking at a brisk pace for 30 minutes after dinner may be more effective for weight loss than waiting for an hour, according to the author of an article published in the "International Journal of General Medicine" in 2011. The author and one volunteer participant, both women in their 60s, walked immediately following a meal and lost more weight over the course of a month than they had by waiting an hour after the meal to walk, when they lost no weight. A faster pace burns more calories than a leisurely stroll, but walking as soon as you finish dinner also works to slow the increase in glucose after a meal, which can help suppress obesity hormones such as insulin, the author noted.

    Walking Routine

    • The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise each week, but you might need as many as 300 minutes for effective weight loss. At a moderate walking pace, you'll be slightly winded but able to carry on a conversation. Creating an after-dinner walking routine gets you into the habit of a regular workout, making it more likely that you'll stick with it. If you're new to exercise, start slowly by walking around the block and adding to your time and distance as you gain endurance. Combine your walking routine with two or three strength-training sessions each week, which helps you build lean muscle mass. This can boost your metabolism and aid in weight loss.

    Considerations

    • If you consume a huge number of calories at dinner, a walk probably isn't enough to create the calorie deficit needed to drop excess weight. Combine your walking routine with a low-calorie meal plan that includes a variety of foods from each food group, including whole grains, fruits, vegetables, low-fat dairy and lean protein. These foods help you control your calorie intake but also give you the fuel you need to finish your nightly walk.

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