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

For ordinary healthy people without underlying diseases of the digestive system, if they want to rely on aerobic exercise to effectively lose fat, starting 1 to 2 hours after a meal is the best choice for comprehensive experience and fat burning efficiency.

Speaking of which, when I was brushing my body fat two years ago, I specifically measured the difference between different intervals. At that time, I wore an exercise bracelet that can measure real-time energy supply ratio. During a 40-minute jog at the same intensity, the energy supply from fat accounted for only 32% of the run half an hour after a meal. Most of it was burned from the carbohydrates in the multigrain rice I had just eaten. Moreover, I always felt like my stomach dropped when I ran, and I stopped after 20 minutes.； When I ran 1 hour and 10 minutes after a meal, the fat energy supply ratio shot up to 47%. There was no gastrointestinal burden during the entire race, and the experience was not even a little worse.

Of course, this does not mean that this time is a strict rule. There are now many studies that support doing very low-intensity activities immediately after meals, such as slow walking at a speed of about 3 kilometers per hour, which can inhibit the spike in blood sugar after meals and reduce the conversion of excess calories into fat accumulation. My mother now goes downstairs for a walk after dinner for more than half a year. The waist circumference is also two centimeters smaller, but the fat-burning efficiency of this intensity of activity is really not high. It is suitable for people who don't have time to exercise for a full period of time. If you want to quickly burn off body fat, you still have to wait until the gastrointestinal digestion is almost complete. When you don't need to compete with the muscles for blood oxygen supply, then do medium-to-high-intensity aerobics. The effect is good enough.

As for how long to wait, it actually has a lot to do with what you eat. If you ate a banana and a small cup of yogurt to replenish energy before the game, then it is no problem to move 40 minutes after the meal. If you just showed off a hot pot with heavy oil and salt, and it was difficult to even stand, then it is best to wait for more than 2 and a half hours before moving. Otherwise, not to mention fat burning, gas and acid reflux are trivial things, and it is easy to hurt your stomach in the long run. A student I taught before was so eager for quick success that he climbed 20 floors just after eating a fat-reducing meal. He squatted in the stairwell and vomited after climbing less than three floors. It was all in vain. Later, he adjusted to 1 hour after meals before exercising. He lost 3 pounds of pure fat in three weeks, and his condition was very stable.

In fact, I really don’t need to be too stuck on this time. Sometimes I stay in bed on weekends and it’s almost two o’clock after breakfast and lunch. I remember that I haven’t done aerobic work that day, so I don’t wait for an hour. I change my shoes and go out for a slow walk for 10 minutes and then slowly increase my speed. I don’t feel uncomfortable. After all, fat loss is a long-term thing. It’s always the worst thing to worry about time and just don’t move in the end, right?