What actions can quickly burn fat and lose weight after meals

Moderate exercise after meals can help promote digestion and fat burning, but vigorous exercise should be avoided. The main movements for rapid fat burning include standing against a wall, walking, abdominal massage, tiptoeing, deep breathing, etc.

1. Standing against the wall

Standing against the wall for 15-20 minutes after meals can help improve posture and burn calories. Keeping the back of the head, shoulder blades, buttocks, calves, and heels close to the wall, tightening the abdominal muscles, can promote gastrointestinal peristalsis and reduce fat accumulation. This action has low intensity and is suitable for all types of people, especially those with weak digestive function.

2. Walking

Taking a slow 10-15 minute walk 30 minutes after a meal can accelerate blood sugar metabolism and avoid the conversion of calories into fat. It is advisable to maintain a slight sweating pace and avoid vigorous movements such as running and jumping. Middle aged, elderly, and postpartum women can choose to walk back and forth indoors, while white-collar workers can use the office corridor for activities.

3. Abdominal massage

Clockwise massage of the abdomen can stimulate intestinal peristalsis and help break down fat in food. Draw a circle around the navel with your palm, with moderate force, for 5-10 minutes. Combining peppermint essential oil has a better effect, but patients undergoing gastrointestinal surgery and pregnant women should be cautious.

4. Standing on tiptoes

Repeatedly standing on tiptoes can activate the calf muscle group and promote blood circulation in the lower limbs. Hold the wall with both hands to maintain balance, slowly lift the heels for 3 seconds, then lower them, repeat 20-30 times. This action can burn excess calories and prevent varicose veins, making it suitable for sedentary people.

5. Deep breathing

Abdominal breathing can increase oxygen intake and improve basal metabolic rate. When inhaling, the abdomen bulges, and when exhaling, it contracts, lasting for 5 minutes. Deep breathing can be combined with meditation to alleviate stress-induced eating desires, especially suitable for individuals with emotional obesity.

When burning fat after meals, attention should be paid to the intensity and timing of movements. All activities should be carried out 30 minutes after eating to avoid affecting digestive function. It is recommended to combine long-term dietary management, reduce intake of high-fat and high sugar foods, and increase high-quality protein and dietary fiber. Maintaining at least 150 minutes of moderate intensity exercise per week, such as swimming, cycling, etc., combined with light activities after meals, can more effectively achieve weight loss goals. Patients with gastric ptosis or indigestion should consult a doctor before choosing appropriate movements.