Walking is a simple, effective way to lose weight. Walking after a meal? Done strategically, that’s a terrific weight loss habit too.
The “after a meal” part is a big part of it, too. Study showed that walking on a treadmill for just 15 minutes after a meal resulted in smaller blood sugar spikes in adults at risk of type 2 diabetes. Those blood sugar spikes can lead right to weight gain, so limiting them as much as possible is great news for anyone trying to shed pounds. And, as another study demonstrated, walking after eating can help food move through your system. This might reduce symptoms of reflux and improve satiety.
But it’s important to remember that post-meal walking, though helpful, won’t result in a ton of weight loss on its own. To see results, you should aim to walk three to five times a week for about 30 minutes at a time. Weightlifting two to three times a week will also help you build lean muscle, which boosts your metabolism and helps you burn calories (and lose weight) at rest. And beyond exercise, you’ll need to eat a healthy diet.