You want to have enough energy to really push in your after-lunch workout, but worry that a meal might make you nauseous. Is it OK to exercise after you eat, or should you fast until your workout is over?

It depends.

For many people, exercising strenuously on a full stomach can lead to reflux, hiccups, nausea and vomiting, said Dr. Daniel Vigil, health sciences associate clinical professor at the University of California, Los Angeles. But there are some people who can eat a big meal and experience no issues when they exercise afterward, Vigil said.

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Research, on the other hand, shows that eating before exercising is not ideal. The best time to work out, Vigil said, is before you eat. A post-exercise nutrition program helps recovery and minimizes muscle damage, Virgil said. Plus, a recent study published in The American Journal of Physiology found that men who exercised without eating beforehand burned more fat.

However, if your schedule demands you eat first, Vigil suggestsed waiting an hour or two after your meal before exercising. That will allow the stomach to empty out.

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Of course, that rule changes if you’ve overeaten.

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“If you’re going to sit down to a Denny’s Grand Slam Breakfast, it’s going to be in your stomach for a lot longer,” said Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. “My general rule of thumb for my athletes is to wait an hour before exercising. And you want to keep the amount of food to about the size of your fist, not the size of a football.”

Bonci suggested tailoring what you eat to the kind of exercise you’ll be performing. So, if you’re going to be running, drink about 20 ounces of liquid an hour beforehand, she says. And eat something small and carbohydrate-based, such as a granola bar, a banana or some dry cereal.

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If you’ll be doing hot yoga, “you don’t want to start dehydrated,” Bonci said. “It’s not so energy expending as running, so you could do 8 ounces of juice and 12 ounces of water,” she said.

“If you’re going to be doing some degree of strength training — and that’s not just weight lifting, but also swimming since that’s got a strength component — it’s critical to have some protein. I’m not talking about a pound of bacon and a dozen eggs. The maximum should be 20 grams of protein. That could be 8 ounces of yogurt or 6 ounces of yogurt with some cereal on top of it.”

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Swimmers, she says, should get a combination of protein and carbohydrates. “You might try a bagel thin or sandwich thin with two eggs and a little cheese,” she suggested. “It’s not a huge volume, but it provides some protein and carbohydrates.”

Those who will be biking “need to take the gut into account and think about what it’s going to feel like to be crouched over for a long time,” Bonci said. “You may not feel comfortable with an omelet in your stomach and even a 6-inch sub may be pushing it.”

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If you’re hoping to get a little extra fuel in the tank right before working out, or, say, between two halves of a soccer game, Vigil said it’s generally OK to boost your energy with 100-200 calorie sports bar.

Linda Carroll is a regular contributor to NBCNews.com and TODAY.com. She is co-author of “The Concussion Crisis: Anatomy of a Silent Epidemic” and the recently published “Duel for the Crown: Affirmed, Alydar, and Racing’s Greatest Rivalry”

A big fitness myth that has been floating around forever is that working out on an empty stomach will help you burn more fat. But this has been proven totally untrue. Find out the facts!

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body.

Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to maintain muscle, not eat away at it.

Plus, your body needs energy to perform at a high intensity. And nowadays it’s common knowledge the intensity training will have greater effects at an accelerated pace. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand. You won’t have the strength, speed, or stamina to burn those calories and speed up your results because you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training. No sooner, because that can cause cramps and make you sick during your workout. Aim for something with carbohydrates and protein. Here are a few quick, healthy snack ideas: a whey shake, organic greek yogurt with berries and crushed walnuts, or a slice of whole grain toast with almond butter and banana slices.

It is important to maintain a good lifestyle in order to keep your body fit and healthy. Just as breakfast is an important daily meal, dinner is key as well.
Dinner provides the body with essential nutrients it needs to function while you are asleep. A healthy, light dinner also helps you enjoy sound and restful sleep. On top of that, dinner is the most likely meal to be a group activity, giving you time to interact with family and friends.
People often ignore the importance of a healthy meal before retiring for the day, or they make poor choices for their dinner menu. Your dinner must include salad, soup and a simple side dish.
Health experts recommend having dinner at least 2 hours before going to bed. Eat in moderation and avoid caffeinated drinks or alcoholic beverages at dinner.
Moreover, there are many things you need to do or not before and after eating dinner for optimal health.
Here are the top 10 healthy things to remember before and after eating your dinner.

1. Drink Warm Water
Drink a glass of lukewarm water 30 minutes before a meal to aid digestion. In addition, this glass of water will keep you satiated and prevent overeating during dinner.
You can sip a little water during your meal to help swallow your food. Avoid drinking too much water as it can impair digestion.
After dinner, wait for at least one-half hour and then drink a glass of warm water. Slightly warm water helps helps break down the food in your stomach and aids digestion. This helps the body absorb nutrients.

2. Do Not Sleep Immediately
After enjoying a warm dinner, many people are tempted to go to bed right away. However, doing so can be detrimental. Lying down after having a meal can slow down the process of digestion. It may also make you feel bloated and can lead to heartburn.
Wait for at least 2 hours before going to the bed. During this time, you can go for a walk, do dishes, prepare things for the next day or spend time with your children. The point is to do anything other than collapse on the couch or go straight to bed after a meal.

3. Take a Short Walk
After dinner and before going to bed wait 30 minutes and then go for a walk. There is no need for an hour-long walk. You can simply enjoy a short 15 to 20 minute stroll in or near your house.
Walking is good exercise for your whole body. It will help you digest your food and prevent bloating and upset tummy. If you do not like walking, keep a pet to inspire you to walk after dinner.
4. Avoid Heavy Exercise
Walking is an ideal exercise after eating your dinner. However, heavy exercises late at night are not a healthy option. A late-night workout, especially a cardio session, raises the body temperature significantly, preventing the release of melatonin, the hormone that regulates sleep and wake cycles. This means exercising late at night can interfere with your ability to fall asleep.
Moreover, your body will be trying to digest your dinner, leaving you feeling sluggish and lethargic during heavy exercise. It also increases the chance of getting stomach pain or cramping.
5. Brush Your Teeth
It’s important to brush your teeth properly soon after eating but not immediately. Wait 30 minutes and then brush your teeth. For overall oral health, the American Dental Association recommends brushing your teeth before going to bed. This will help remove plaque and neutralize the pH of your mouth, keeping your teeth clean and healthy.
You must also brush for 2 minutes. Brush each section of your teeth for 30 seconds top left, top right, bottom left and bottom right. Use a soft-bristle toothbrush and good quality toothpaste.
6. Do Not Smoke
Smokers may be tempted to have an after-dinner cigarette, but resist the urge. Smoking is bad all the time, but smoking after a meal encourages heartburn by relaxing your lower esophageal sphincter.
In addition, smoking worsens symptoms of irritable bowel syndrome as well as ulcerative colitis (a stomach ulcer). Smoking also has a bad effect on colon muscles.
Cigarettes contain as many as 60 carcinogens that increase cancer risk, and the nicotine in them is highly addictive. Plus, it can disrupt your sleep cycle.
7. Avoid Taking a Shower
Taking a shower or a bath after eating dinner can interfere with the process of digestion. Digestion requires a lot of energy and a good amount of blood flow toward the stomach. When you take a bath or shower right after eating dinner, it causes a slight decrease in body temperature.
It is advisable to wait at least 30 to 45 minutes after any meal before bathing. If possible, take a shower or bath before dinner and change into a light outfit.
8. Wear Loose Clothes
If you are having dinner at home, wear loose and comfortable clothes. Tight-fitting clothes put pressure on your abdomen that can contribute to heartburn. If you are having dinner out, change into comfortable clothes when you get home.
In addition, light and loose-fitting clothes help you sleep better. Wearing tight-fitting clothing at bedtime can raise your body temperature, which can disturb your sleep.
9. Do Not Loosen Your Belt
If you feel the need to loosen your belt during or after dinner, it simply indicates you have overeaten. The habit of loosening your belt after a heavy meal can loosen your abdominal muscles, leading to a big bulging belly.
So, eat only to the extent that you can be comfortable without loosening your belt! Moreover, dinner should be light and not heavy, which will slow down digestion.
10. Say No to Fruits
Fruits are a healthy addition to your diet, but eating fruits right after dinner is not healthy. It is difficult for the body to digest fruits properly if you eat them immediately after dinner. Also, the sugar content in fruit is likely to keep you awake and hinder digestion.
It is better to eat fruit 30 minutes before dinner. People who have diabetes must carefully choose fruits as the sugar content in many can increase the blood sugar level.

6 Things You Should Keep in ‘Never to Do’ List after Dinner

You may often get rebuked by your parents especially during your childhood for the things you did just after having your night meal. They may often tell you not to do this, not to do that, and you may get irritated, but that was all for a good reason which played a major role in your present health status.

Our lifestyle and foods have a great impact on our body and moreover what you did after having a meal plays a major role. Often, we do some tasks after a meal, which slows down the digestion process. This leads to indigestion of food. Due to this, we become easy prey of many diseases.

Let’s know, what are the things we should keep in ‘never to do’ list after dinner

1. Don’t think of smoking after dinner

Smoking is bad enough for your health, but after a meal, it’s become a killer. Cigarettes contain at least sixty carcinogens which may lead to cancer. So, cigarettes are ten times worse for you than you think to have right after your meals. Moreover, it’s a very bad idea to get addicted to smoking. In short, they are bad for you all the time.

2. No fruits after dinner

Fruits are the healthiest foods which you can have at any time except just right after your dinner. According to the expert dietician, fruits just after any meal can be harmful. Fruits are the easiest to digest, and just take 20 minutes to travel from your stomach to intestines, where they are finally digested (bananas and dates being the two exceptions). So when you eat a fruit after a meal, it gets stuck with the food, thus not traveling in time to the intestines, and getting spoiled as a result, thus ultimately spoiling food too.

3. No tea after dinner

Tea or coffee, both are prohibited to drink right after your dinner. They both have their benefits when consumed in a limited or moderate amount. It’s a very bad idea to think of tea or coffee after your meal. It is suggested by most nutritionists that tea should be consumed at least one hour after any meal.

4.Don’t think of taking bathe after meals

At least wait for just 30 minutes after a meal in order to take a shower. You should remember that digestion needs a lot of energy and blood flow in our body. Many people are not aware of the fact that when we take a warm water shower, blood flows towards your skin to release off the heat, thus making it more difficult to digest.

5. Going for walks right after your dinner is a bad idea

You can go if you want to, but you need to remember that it will lead to some serious acid reflux and indigestion. You can go for a walk after a meal, but after at least 30 minutes which is perfectly healthy.

6. Don’t sleep immediately after dinner

You may feel quite dizzy just after you complete your dinner. But you have to control yourself from doing so. When you lie down, many digestive juices travel in the opposite direction, and into your food pipe, thus corroding the inner layer. You may get the burning sensation when you lie down after a meal. That’s your food pipe corroding. You can engage yourself in the activity you like most, television, chatting with friends and family, but DO NOT sleep immediately after taking your meal.

Did you know that some things we do after eating can have serious consequences on our health? As much as we love indulging in a nice nap after a meal, it’s actually a really bad habit!

Here are the 5 things you should avoid after having a meal:

Sleeping

Going to bed or taking a nap right after eating can often cause discomfort, gas pains, and bad sleep. Studies show that people who go to bed hours after having a meal have less chances of suffering from a stroke or heart attack.

Smoking Cigarettes

Unfortunately, this is a wildly popular habit amongst smokers. Studies have said that the damage from one cigarette after a meal is the same as smoking 10 cigarettes at once.

Taking A Shower

We bet you’ve never heard this one! When we take a shower, our blood rushes to our hands and legs meaning that there is less blood flow to our stomach, leading to incapacity of the body to absorb the necessary ingredients.

Eating Fruit

Fruit is best to consume on an empty stomach, not after a big meal. The stomach has trouble digesting fruit which means you won’t get the essential nutrients!

Drinking Tea

If you drink tea right after eating, you’re preventing your body to absorb iron from food. The absorption of iron reduces by 87% and can result in anemia, pale skin, cold hands and feet, dizziness, and loss of appetite.

3 Ways to Move After Eating Too Much

Photo: Getty Images/boonchai wedmakawand

Overdo it in the food department? It happens to the best of us (and hey, eating more can sometimes even be the secret to weighing less). While that so-full-I’m-going-to-pop feeling is no fun, there are better ways to combat it than plopping down on the couch or taking a nap (seriously, bear with us!). Exercise after eating too much can actually help with digestion, get your circulation pumping, and give you a little bit of energy-so, you know, you can feel more like yourself. (BTW, here’s what nutrition pros suggest doing when you eat too much.)

Ready to move? Here, what experts suggest doing post-overindulgence.

Do Some Yoga

If you’re in a food coma, an intense workout might be too aggressive. But yoga can get your insides moving and your body back to normal in just 15 minutes. According to yoga instructor Tamal Dodge, there are two easy yoga poses you can do to help with digestion and increase your energy levels (of course, these 8 yoga poses that help with digestion work, too). First? Easy Pose or Sukasana. Start seated with legs crossed. “Place your hand on the knees and draw in the stomach and lift the chest, rolling the shoulders back and down close the eyes for one to two minutes,” Dodge says.

The second exercise after eating too much? Anuloma Viloma alternate nasal breathing. Start seated in Sukasana then place left hand on left knee, and take right hand and open right palm. With right palm open, pull down right index and middle finger. Take right thumb and close right nostril, taking a big inhale through left open nostril. At top of inhale, close left nostril with ring and pinky finger so that both nostrils are shut. Pause briefly, then move right thumb off right nostril and exhale out of right nostril. Keep right nostril open and inhale through right nostril. At top of inhale, close right nostril with thumb and pause. Exhale out of left nostril and inhale through left nostril. Then close it and exhale out of right. “Keep going like this, inhaling and exhaling out of each nostril for one minute. Repeat two to three times,” he says.

Go for a Walk

One easy way to get your dinner digesting better is to do some easy low-impact cardio post-binge. Whether it’s a quick jaunt around the block or a longer one, a walk is good exercise after eating too much, says Ariane Hundt, a New York City-based trainer and founder of the Brooklyn Bridge Boot Camp. Even more: Research showed that walking with hand and ankle weights comparable to slow running. And mixing short, fast walks with longer, more leisurely ones was an effective way to lose belly fat. (Related: 7 Reasons You’re Not Losing Belly Fat)

Work Your Core

After eating too much, it’s natural to want to target your core. It’s also a good area to focus on. After all, core strength is critical to pretty much every activity you do. But crunches or planks aren’t your only options. Only have 10 minutes? Try this 10-minute cardio-core workout or try these-the only two core exercises you really need.

  • By By Jennipher Walters and Lauren Mazzo

Eating Before Exercise: Does This Help Burn More Fat?

Dr. Len Kravitz, Fat Researcher Extraordinaire!

This past weekend I had the pleasure of attending a seminar led by Dr. Len Kravitz from the University of New Mexico.

“Who the heck is Dr. Len Kravitz? (you might be asking)

He just happens to be one of the top fat researchers in the world. Yeah, this guy studies everything there is to study about fat on the human body. Why does fat form? What does it do once it’s on our body? And (of course) how can we most effectively get rid of it?

One question he spent considerable time addressing was one that exercisers have been asking for ages: “Will I burn more fat if I exercise on an empty stomach?” Here’s the answer that can put this question to rest…

Will I Burn More Fat If I Exercise On An Empty Stomach?

There is an argument that suggests the answer is YES. When you eat pretty much any food your body’s blood sugar rises. The amount it rises depends on the type of food and quantity you eat, but it always rises to some degree. When this happens the body has 2 potential responses:

Use food as energy OR store it as fat

#1. It can release insulin and begin storing the extra blood sugar as body fat

#2. It can use the sugar as a source of immediate energy

If your body has an excess of blood sugar before you exercise then it will certainly use this sugar as your energy source while you exercise. This seems to have a zero-sum effect. It’s as if you are exercising just to burn the sugar your body recently took in from food.

For this reason, it has been suggested that we should exercise on an empty stomach, therefore our body’s only source of energy will be that which is stored as fat.

Makes sense, right?

This is where the research comes in. Dr. Kravitz has shown that exercising on an empty stomach does burn a higher percentage of fat calories versus exercising after eating. BUT, his studies also showed that the total number of calories being burned is significantly less when we exercise without eating first.

So What Am I Supposed To Do?

Kravitz explained that your goal in exercise should always be about performance. When you exercise more intensely or for a longer duration then you will burn more calories to the point of offsetting any benefit you would achieve by exercising on an empty stomach. Yes, you burn a slightly smaller percentage of fat calories during your exercise, but this difference is insignificant. The total number of fat calories (and calories as a whole) you will burn is greater when you eat first.

Exercising while hungry simply sets you up for suboptimal workouts. You can’t work as hard on an empty stomach, therefore you don’t get the measurable progress you want.

Does this mean I should eat a big meal before I exercise?

Not at all. In fact, even a very small amount of food can be enough to provide the energy you need to perform better and gain the maximum benefits from your exercise session. Watch this quick video to learn about a really neat research study and 4 perfect pre-workout snacks you can eat to maximize your fat-burning during exercise:

It doesn’t seem like such a small snack would make a difference but the research clearly shows that it does. Just a little be of food energy gives us enough to push harder, while not spiking our blood sugar to the point of negating any fat calories being used up.

Conclusion

If you’re looking to shed some fat then here’s your best plan of action: Wake up, eat a very small snack, and then get your exercise done (before life creeps in and gives you reason to not do it at all!)

When it comes to shedding extra weight, you may want to take a cue from the Italians. That’s right: The country Americans associate with spaghetti and meatballs could hold the secret to staying slim for life.

It’s called the passeggiata, meaning a short walk taken purely for pleasure, and many Italians do it multiple times a day, typically after meals. You won’t find anyone wearing a pedometer or spandex during these strolls, though. Instead, you’ll see them enjoying the sunlight, catching up with neighbors, or reconnecting as a family after a long day.

And when it comes to weight loss, it’s genius.

According to Prevention’s new book The Fat Cell Solution—a cutting-edge new plan that naturally retrains your fat cells to release extra calories—getting into the habit of a a passeggiata sets the stage for weight loss. A study in the journal Diabetes Care involving older adults at risk for diabetes found that three 15-minute walks after meals improved their ability to regulate blood sugar for the following 24 hours. These several short walks were at least as effective as one long 45-minute walk taken during the day. The habit of taking multiple walks also gets you up and away from your desk or couch, and may lower stress levels.

If you take your passeggiata after dinner, you can reap even more benefits: The gentle physical activity and the fading light before nightfall can recalibrate your body clock, helping you sleep better. It’s a simple way to aid digestion, dampen the postmeal surge in insulin, and stimulate metabolism—without it ever feeling like “exercise.”

How to get started: Instead of turning on the television right after dinner, go for a 15-minute walk. After a few weeks, add another walk in the morning, after lunch, or sometime in the afternoon. If you already work out, fantastic! Use your outdoor passeggiata as a supplement to your normal routine. Even if you’re already fit, the passeggiata can reintroduce you to movement as an easy, stress-relieving activity—not a chore to be sweated out and endured.

For the best results, pair your passeggiata with the Prevention diet plan in The Fat Cell Solution to help you lose weight, increase your energy levels, lower your blood pressure, clear your head, and allow for deeper sleep.

This article is adapted from The Fat Cell Solution, a new book from Dr. David Ludwig and Prevention that turns dieting on its head. The breakthrough program ignores calorie counting and targets fat cells directly, reprogramming them to release stored fat.

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Exercising before eating breakfast burns more fat and improves how the body responds to insulin, new research reveals.

Scientists at the universities of Bath and Birmingham found that changing the time when people eat and exercise can help control their blood sugar levels.

Do some exercise before you tuck into your smashed avocado if you want to lose weight. Photo: Chris Hopkins

The six-week study involved 30 men classified as obese or overweight who were split into two intervention groups – one that ate breakfast before exercise and one after – as well as a control group.

Those who exercised before breakfast burned double the amount of fat than the group that did so after eating, the research found.

Scientists say the increased fat use is mainly due to lower insulin levels during exercise when people have fasted overnight, meaning they can use more of the fat in their fat tissue and muscles as fuel.

The study was published in the Journal of Clinical Endocrinology and Metabolism.

“Our results suggest that changing the timing of when you eat in relation to when you exercise can bring about profound and positive changes to your overall health,” Dr Javier Gonzalez, of the Department for Health at the University of Bath, said.

“We found that the men in the study who exercised before breakfast burned double the amount of fat than the group who exercised after.

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“Importantly, whilst this didn’t have any effect on weight loss, it did dramatically improve their overall health.

“The group who exercised before breakfast increased their ability to respond to insulin, which is all the more remarkable given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness.

“The only difference was the timing of the food intake.”

Over the six weeks, scientists found that muscles in the group who exercised before eating were more responsive to insulin than those who exercised after.

The two groups performed identical training sessions and had matched food intake.

Muscles in those who exercised before breakfast also showed greater increases in key proteins, specifically those involved in transporting glucose from the bloodstream to the muscles.

Dr Gareth Wallis, of the University of Birmingham, said the research suggests that “performing exercise in the overnight-fasted state” can increase the health benefits of exercise for individuals, “without changing the intensity, duration or perception of their effort”.

“We now need to explore the longer-term effects of this type of exercise and whether women benefit in the same way as men.”

AAP

“You should usually wait for one to two hours after a meal before beginning a strenuous workout.” —Victor Romano, MD

But the science of not gagging halfway through your workout is not a perfect one, and this is largely because every workout warrior metabolizes food differently, according to Amanda Lemein, MS, RD, LDN, a Chicago-based dietician. She adds that there are two important factors to consider when it comes to timing your workout fuel properly: 1. your own habits and body, and 2. the size of the meal. If you start exerting yourself too soon after eating, Lemein warns that your body will start sending most of its energy toward your muscles, keeping your food from digesting. She adds that this is especially true for larger meals that are more likely to put you in a “snooze” than “sprint” mind-set. “It can really affect your performance when you’re a little sluggish, and therefore you’re really not getting the most out of it anyway.” But on the other hand, eating a small portion of something light—like a banana—can actually give you a kick of energy, thanks to the carbohydrates.

So if you’re really looking to optimize your snacking regimen for optimum performance, try taking note of which foods help you reach that coveted post-gym high, and which ones make you feel queasy mid-pike press.

Originally posted July 30, 2018, updated July 24, 2019

Once you’ve given your body ample time to digest, get sweating. You can do these five Megaformer moves *anywhere* (no machine necessary) or stream any of these on-demand workout options.

Let’s say you eat lunch at noon–how long do you wait to work out? Experts say it’s best to exercise about three hours after eating in order to avoid cramping. But the American College of Sports Medicine released research saying that exercising a bit sooner after eating may be good for you, too.

In the study, people who had in low-intensity workout–walking, light resistance exercise–about two hours after eating a high-fat meal had fewer triglycerides in their blood. (Triglycerides are a type of fat found in the blood; when they’re at a high level, it contributes to high cholesterol.)

A nice possible benefit, right? And the key is probably that “low-intensity” bit when working out after eating–jumping around too much in high-intensity exercises could lead to stomach cramping and possibly even stuff like diarrhea. Which obviously no one wants.

What’s your favorite time to work out after eating? How long do you wait?

But are do’s and don’t a do or a don’t? Our team discusses past Do’s and Don’t in the “Evolution of Advice” episode of Glamour’s podcast Work Wives. Check it out!

How long should you wait before exercising after you eat?

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