Want to lose weight? Do this one thing after dinner each night

Forget fad diets and all-consuming workout schedules: The key to weight loss might be a lot simpler than you think. Here’s what you need to know.

It’s easy to fall into the trap of overcomplicated weight loss methods, but according to experts, keeping on top of your health goals should be a walk in the park– literally.

Walking has long been praised as a sustainable, effective, and accessible form of exercise to promote weight loss and cardiovascular health. And while a stroll at any time of the day is a wonderful way to get the heart rate up and stretch the legs, there may be some hidden benefits to chucking on your sneakers after dinner.

We’re all familiar with the overwhelming feeling of fullness after a satisfying meal. When you’ve chowed down two servings (plus a little sweet treat), getting up to exercise is probably the furthest thing from your mind. But as experts explain, sinking further into your chair, unbuttoning your pants, and admitting defeat could have dire consequences on your weight loss attempts (no surprises there).

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Personalising the post-dinner walk for your goals

Familiar with the ‘no swimming after eating’ rule? Well, the same logic applies to your walking habits after a big meal. According to Dr Heather Viola, a specialist in Internal Medicine, while it’s perfectly safe to walk immediately after eating, waiting 15 minutes is recommended to avoid any stomach discomfort.

While a ten-minute stroll will do wonders to help with digestion, to really reap the benefits of the post-dinner workout, Dr Viola says your walk should last roughly 30 minutes or more. Furthermore, while experts like Dr Viola can’t promote the benefits of walking enough, partaking in a more strenuous kind of exercise (such as running) isn’t as encouraged.

“The problem with jogging is that blood flow is needed for your working muscles to deliver the oxygen and fuel that they need,” she tells Vogue. “This leaves your digestive system without the blood flow that it needs to process food. Eating shortly before more vigorous exercise can overwhelm the digestive system and potentially lead to cramping and discomfort once exercise begins.”

While your new evening habit is bound to get your dog’s tail wagging, the benefits of a walk after dinner go far beyond shrinking your waistline.

#1. You’ll get a better night’s sleep

Aside from the fact that exercise is bound to tire you out, there are more than a few reasons to take a stroll before bedtime. Walking is known to boost our production of endorphins and serotonin, two brain chemicals scientifically linked to lower stress levels and happiness. A post-dinner walk has also been found to regulate our circadian rhythm (the physical, emotional, and mental changes that occur throughout a 24-hour period), enhancing the body’s sleep-wake cycle to promote higher-quality rest.

#2. Walking will regulate your blood glucose levels

After a big meal, it can be common to experience a big spike in your blood sugar levels, especially if your body remains sedimentary for too long, explains Dr Viola. Over time, if our blood sugar levels experience a sustained spike, our bodies are forced to store excess glucose within our insulin stores, increasing our risk of developing insulin resistance, and setting in motion the perfect storm for the onset of pre-diabetes and type 2 diabetes. Walking after eating is an easy, yet effective way to balance out any blood sugar spikes, keeping a number of our bodily systems out of the danger zone.

#3. Your heart will thank you

Any medical professional will tell you the importance of prioritising your heart health, and Dr Viola isn’t about to deviate from that advice. Any form of safe exercise is great for your heart health, minimising your risk of cholesterol or blood pressure-related ailments, such as a heart attack or stroke. The best news? Experts say your evening walk doesn’t need to necessarily break any distance records, with a quick 15-minute neighbourhood stroll unlocking plenty of heart health benefits.

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#4. Say goodbye to digestion problems

The gut girlies know there’s nothing more unsettling than an upset stomach. From bloating up like a balloon to heartburn and constipation, there’s a range of indigestion issues that may be positively affected by an evening stroll.

“Walking after eating stimulates your stomach and intestines, making your food move through you more quickly and aid with digestion,” says Dr Viola.