Research by the National Institutes of Health (NIH) shows that light walking after dinner helps increase energy expenditure after eating by 30% compared to resting.
This activity triggers muscles to absorb glucose from the blood, reducing the risk of high blood sugar, which causes the body to convert excess energy into belly fat.
When maintained regularly, the body gradually switches to using fat as the main source of energy, thereby reducing dangerous visceral fat.
People who maintain walking after dinner at least 5 days/week for 12 weeks have an average decrease of 2.5 cm of waist circumference and 1.4% of visceral fat, a decrease equivalent to a high-intensity morning exercise group.
Scientists say that walking after eating not only consumes calories but also helps improve insulin sensitivity, a key factor in controlling belly fat and weight.
After dinner, the digestive system is working hard to process the amount of food taken in. If you sit or lie down right away, your stomach can easily "stabilize", leading to bloating, indigestion and increased belly fat accumulation.
The American Gastroenterological Association (AGA) recommends gentle exercise such as walking for about 10-15 minutes after eating to stimulate bowel movements, helping the stomach to contract evenly and metabolize food more effectively.
One of the leading causes of belly fat is increased blood sugar after dinner.
When blood sugar rises, the body will convert the excess into triglycerides accumulated in the abdomen.
Just a light walk of 15 minutes after each meal can reduce the average blood sugar level to 12%, especially effective in the evening, when the body often consumes energy more slowly.
Walking after dinner also helps reduce blood fat and bad cholesterol (LDL). A clinical survey at Kyoto University (Japan) of 250 middle-aged people showed that the group who walked after a 20-minute dinner for 3 months had an average decrease of 9% of LDL and an increase of 6% of good cholesterol (HDL).
This improvement contributes to accelerating fat burning and reducing visceral fat, the most dangerous area of fat for heart health.
Experts recommend walking for about 15-30 minutes after dinner for 10-15 minutes, with a slow to moderate speed (4-5 km/h). Do not exercise vigorously immediately after eating to avoid digestive effects.
If maintained regularly every night, this habit will not only help reduce belly fat but also stabilize blood pressure, blood sugar and improve overall cardiovascular health.
