How long after aerobic exercise is the best time to lose weight?

For most fat-reducing people who eat a normal diet and have no underlying gastric problems, doing moderate-intensity aerobic exercise 1 to 1.5 hours after a meal is the best choice to balance fat-burning efficiency and physical comfort. However, this time is not a golden rule. Under different food intake and different exercise intensity, the adaptation time varies quite a lot.

I encountered a lot of pitfalls when I was first trying to lose weight. I heard people say that the sooner you exercise after a meal, the more calories you will burn. I just wiped my mouth after dinner and went downstairs with my skipping rope. Within five minutes of jumping, my breath stopped. The brown rice and stir-fried spinach in my stomach made me nauseous. I squatted on the side of the road for ten minutes before slowly moving upstairs. Later, I checked the relevant sports nutrition information. Only then did I realize that the priority of blood supply to the body after eating is entirely in the gastrointestinal tract. At this time, forcibly withdrawing blood to supply energy to the muscles will not benefit either side - digestion is affected and it is easy to accumulate food, and the exercise intensity cannot be increased at all. Originally, moderate intensity aerobics should focus on burning fat, but in the end, only some of the carbohydrates just eaten are consumed, which is equivalent to wasting time.

Don’t think that this time is too tight. For example, if you don’t eat much and you are in a hurry and only eat a light bowl or a cup of sugar-free yogurt with an egg. The total calories are less than 300 calories and the amount is less than half of the usual amount. Then it is perfectly fine to go for low-intensity aerobics such as slow walking or riding a shared bicycle about 40 minutes after a meal. A sister in my former company did this. She had a small appetite. She ate a vegetable salad with half a piece of corn during her lunch break. She stood for about ten minutes and then walked around the campus for forty minutes. She lost seven pounds in two months and never had gastrointestinal discomfort.

Now there are actually different opinions in the academic circles. Many studies support that you don’t need to sit down and lie down immediately after a meal. Doing extremely low-intensity activities such as standing and walking slowly for three to five minutes can help stabilize post-meal blood sugar and reduce the probability of fat accumulation. Just don’t increase the intensity.

If you plan to do high-intensity aerobics such as fast running, skipping rope, aerobics, which will make you gasp for breath, or you have just finished eating a meal that is heavy in fat and protein, such as hot pot or barbecue, and will make you feel full, then it is best to wait for a while, at least 1.5 hours, and it is more reliable to wait 2 hours. I had a buffet barbecue with my friends on the weekend last month, and all I could think about was moving quickly to offset the guilt. Just after an hour, I went to Pamela's high-impact aerobics. After dancing for 12 minutes, I squatted next to him and retched, and I waited for half an hour. After that, I never dared to take this risk again.

There is really no need to be too obsessed with the time difference of a few minutes. A difference of ten or twenty minutes will have little impact on the overall fat loss effect. If you are really in a hurry, you can lower the exercise intensity. It is better than being anxious about being stuck in time and not moving at all. After all, losing weight is a long-term matter. Comfort and persistence are the most useful tips.