Does walking on an empty stomach burn calories?

Does Walking on an Empty Stomach Accelerate Calorie Expenditure?

Engaging in physical activity while in a fasted state, such as walking before breakfast, has been suggested as a potential strategy to enhance fat burning and promote weight loss. This article explores the scientific evidence supporting this notion.

Physiological Mechanisms

When you exercise on an empty stomach, your body primarily relies on stored glycogen for fuel. Glycogen depletion during exercise triggers the release of hormones like glucagon and growth hormone, which stimulate the breakdown of body fat into free fatty acids. These fatty acids are then oxidized for energy, leading to increased fat metabolism.

Research Evidence

Several studies have examined the effects of fasted-state exercise on fat burning. A 2019 study published in the journal “Obesity” found that individuals who walked for 60 minutes before breakfast burned significantly more fat than those who walked after breakfast.

Another study, published in the journal “Metabolism” in 2017, showed that exercising in a fasted state increased fat oxidation by 20% compared to exercising after breakfast.

Practical Implications

While fasted-state exercise can enhance fat metabolism, it is important to approach this strategy cautiously. Some individuals may experience low blood sugar levels, dizziness, or fatigue when exercising on an empty stomach.

If you consider incorporating fasted-state exercise into your routine, it is recommended to start gradually and listen to your body. Begin with short, low-intensity exercise sessions, such as a 30-minute walk, and gradually increase the duration and intensity as tolerated.

Additionally, ensure to hydrate adequately before and during exercise to prevent dehydration and maintain electrolyte balance.

Conclusion

Research suggests that walking on an empty stomach can be an effective strategy to boost fat burning and aid weight management. However, it is crucial to approach this approach with caution and ensure that it aligns with your individual needs and preferences. If you experience any adverse effects, discontinue fasted-state exercise and consult with a healthcare professional.