Burning fat while you sleep might sound too good to be true, but it’s possible. While many people assume weight loss can only happen during the day, research shows your body continues to burn calories and fat even while you sleep.
However, to maximize your body’s nocturnal fat-burning potential, it’s crucial to set the stage for your body to function at its best while you rest. That’s why we spoke with Meg Anderson, CPT, an NASM-certified personal trainer and founder of Pink & Powerful, who reveals the most important evening habit you can do to help shed unwanted belly fat while you sleep: Walking.
Your metabolism doesn’t stop burning calories when you close your eyes at night. Walking before bed can lead to fat loss as it increases the production of fat-torching hormones, supports muscle repair, boosts cardiovascular health, and keeps your metabolic health in tip-top shape.
In this article, we’ll explore five simple yet effective ways walking before bed can help you burn calories while you sleep and increase your chances of losing that stubborn belly fat once and for all. Keep reading to learn more.
(Next up: Check out Here’s How Long Your Fasted Walking Workout Should Be To Shrink Belly Fat.)
Walk Before Bed To Improve Digestion
When you eat, your body begins to work on processing the food and absorbing nutrients, but this process can sometimes be slow, especially if you’ve had a large meal. According to one study, going for a short easy walk after dinner can help your body move food through your digestive tract.
“Walking after eating helps your body process food more efficiently, reducing bloating and encouraging better nutrient absorption,” Anderson explains.
How to do it:
- After your last meal of the day, aim for a 10 to 20-minute walk.
- Keep the pace slow and comfortable. (This isn’t about burning calories but supporting proper digestion.)
- Breathe deeply and walk at a steady pace, allowing your body to process food without feeling rushed.
Walk Before Bed To Support a Calorie Deficit
Creating a calorie deficit is essential for any weight loss goal. Translation? You need to burn more calories than you consume. While intense workouts certainly help with this, even low-intensity activities like walking after dinner can increase your total daily energy expenditure.
“While it’s a low-intensity activity, a daily evening walk still contributes to your total energy expenditure,” Anderson says.1
How to do it:
- Plan to walk after dinner every evening, especially on days when you may not have time for a more intense workout.
- The key to fat loss is creating a consistent calorie deficit, not necessarily intense daily exercise.
Walk Before Bed to Regulate Blood Sugar Levels
Research shows that blood sugar regulation is a crucial component in managing weight loss and improving insulin sensitivity. Postprandial (after eating) spikes in blood sugar can lead to insulin resistance over time, a condition that makes it harder to burn fat. Anderson tells us, “Gentle movement after a meal can help manage blood sugar spikes, especially important for those watching insulin sensitivity or managing PCOS and other metabolic conditions.”
How to do it:
- After each meal, try to get up and walk around the block or the house.
- Keep the walk light and steady, focusing on regulating your breathing and relaxing your body.
Walk to Enhance Sleep Quality
Getting a solid night of quality Zs is essential for fat loss. According to the National Institutes of Health, sleep impacts your body’s ability to repair and recover, regulate hormones, and manage stress. Specifically, lack of quality sleep can disrupt hunger-regulating hormones like leptin and ghrelin, causing you to feel hungry all the time and increasing your risk of overeating.
“Better digestion and blood sugar regulation can lead to more restful sleep, which plays an underrated role in weight management and hormone regulation,” Anderson says.
How to do it:
- Aim to finish your digestion walk about 30 minutes before your bedtime.
- Keep your walk relaxed and avoid overexerting yourself to help ensure a calm state of mind before sleep.
Make It a Consistent Habit
While a digestion walk can help with digestion, blood sugar regulation, and improving sleep quality, staying consistent with your pre-bedtime walking habit is what will make or break your chances of success in achieving your weight loss goals. Remember: There’s no quick-fix solution to healthy weight management. It requires a combination of healthy lifestyle habits, including eating a balanced diet, engaging in regular physical activity, and stress management.
Anderson explains, “Losing belly fat ultimately comes down to maintaining a consistent calorie deficit, managing stress, sleeping well, and strength training to preserve lean muscle mass.”
How to do it:
- Commit to walking after dinner every day for at least one week.
- Track your progress and notice the difference in how your body feels, functions, and responds.
Adam Meyer, RHN