Are you figuring out if the time of day you exercise impacts your weight loss goals, especially when targeting stubborn belly fat? Many are unsure whether morning workouts, afternoon sessions, or evening routines are the best time to work out for weight loss. This uncertainty about whether the best time to workout for weight loss is morning or night often stems from concerns about energy levels, metabolism, and lifestyle factors.
In this blog, we'll dive into the science behind the best workout times and how they can impact your weight loss goals. We've got you covered, from understanding your body's natural rhythms to optimising your exercise routine. By the end of this article, you'll have a clear understanding of the ideal workout times for weight loss and a plan to help you achieve your fitness objectives. So, what are you waiting for? Let's explore the science and the best time to workout for weight loss and fat reduction.
Table Of Contents
1. Is It Better To Exercise In The Morning Or Evening For Weight Loss?
2. At What Time Should I Workout To Lose Weight?
3. Is It Better To Exercise On An Empty Stomach?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Is It Better To Exercise In The Morning Or Evening For Weight Loss?
Many people wonder if the time of day they exercise impacts their weight loss efforts. Morning exercises are particularly effective. This is because they align with your body's natural internal clock, or circadian rhythm, which can optimise weight loss efforts. Consider these benefits to know how morning exercise works on your biological clock and why it is the best time to exercise for weight loss:
1. Alignment With Circadian Rhythm
Your body's internal clock, or biological circadian rhythm, regulates various bodily functions over 24 hours. In the morning, your body naturally prepares for activity by increasing cortisol levels to help you wake up and be ready for physical exertion. This natural alignment can enhance performance and optimise fat-burning during morning workouts.
2. Optimises Fat Burning
Since most people fast before breakfast, their glycogen levels are low. This means the body is more likely to target fat energy stores. Combined with the high levels of cortisol in the morning, which help mobilise fat, morning workout plans with the best exercises for losing weight can be effective for fat loss.
3. Boosts Metabolism Daily
Exercising in the morning can help increase your metabolic rate, causing increased calorie burning throughout the day. This is partly because of the "afterburn effect," or excess EPOC, post-exercise oxygen consumption, where your body adequately burns calories even after your workout. By exercising in the morning, you can maximise the benefits of this effect and burn more calories during your most active hours.
4. Allows Better Circadian Rhythm Flow
Your sleep-wake cycle, or the body's internal clock, influences habit formation. By exercising in the morning, you can condition your body to expect physical activity, making it easier to stick to a consistent routine. This is crucial for long-term weight loss, as physical activity is fundamental to weight management.
5. Enhances Appetite Control And Sleep Quality
Morning workouts can help regulate your daily appetite by influencing hunger hormones. Also, sticking to a regular morning exercise routine can improve your sleep quality. Consistent sleep-wake cycles are essential for weight loss, as poor sleep can disrupt your circadian rhythm, leading to increased hunger and decreased motivation to exercise.
Also Read: 15 Exercises to Reduce Belly Fat For Females At Home!
At What Time Should I Workout To Lose Weight?
While the ideal time to exercise for weight loss varies on individual preferences and schedules, there are compelling scientific reasons why morning workouts may be particularly beneficial:
1. Enhances Insulin Sensitivity
After an overnight fast, your body is primed to respond more effectively to insulin, a hormone that regulates blood sugar levels. When you exercise in the morning, your muscles become more responsive to insulin, allowing your body to efficiently manage glucose and reduce the likelihood of storing it as fat. This is required for weight loss as it helps your body use carbohydrates for immediate energy rather than converting them into fat stores.
2. Regulates Hunger Hormones
In addition to insulin sensitivity, morning workouts can positively influence the balance of hunger-regulating hormones like ghrelin and leptin. Ghrelin, often called the "hunger hormone," stimulates appetite, signalling the brain that it's time to eat. On the other hand, leptin is known as the "satiety hormone," which helps you feel full and satisfied after meals.
Studies suggest that regular morning exercise can help lower ghrelin levels while increasing leptin sensitivity. This means that you may experience reduced hunger throughout the day, making it easier to control your food intake and resist cravings.
3. Reduces Overeating
Leptin, on the other hand, is a satiety hormone that signals fullness. Morning workouts combined with healthy foods for weight loss can enhance leptin sensitivity, making it easier to feel satisfied after meals and reducing the likelihood of overeating.
4. Works On Fat Metabolism
Your circadian rhythm also helps in optimising fat metabolism in the morning. Your body is naturally more inclined to burn fat rather than store it at this time of day. This means your morning workouts may be more effective in targeting body fat.
5. Fastens Calorie Burn
Moreover, because your body temperature is lower in the morning, your body works harder to maintain thermoregulation during exercise. This increased effort can lead to a slightly higher caloric burn.
6. Gives Better Sleep Quality
The morning workouts can improve sleep quality by regulating your circadian rhythm. Improved sleep is essential for recovery and health, and it can also help lower the risk of weight gain associated with hormonal imbalances.
Ultimately, these physiological mechanisms make morning workouts a powerful tool for achieving sustained and effective weight loss. So try morning exercise to optimise your body's ability to burn fat, manage blood sugar, and control appetite, ultimately supporting your weight loss goals.
Also Read: Best Cardio For Weight Loss And Fat Loss Exercises
Is It Better To Exercise On An Empty Stomach?
Note these benefits of regular exercise on an empty stomach for a better fitness approach:
Benefits | Impact |
Enhances Fat Utilisation | With depleted glycogen stores, the body relies more on fat as an energy source, potentially increasing fat loss. |
Improves Hormonal Regulation | Exercising on an empty stomach can positively affect hormones like cortisol, which may aid fat mobilisation and energy usage. |
Elevates Growth Hormone Levels | Exercising in a fasting state can increase growth hormone levels, which supports muscle preservation. |
Increases Mental Clarity | With the right workouts, exercising on an empty stomach improves focus and mental clarity, as there is no digestive distraction. |
Reduces Digestive Discomfort | Exercising on an empty stomach eliminates the discomfort from exercising shortly after eating. |
Better Adaptation to Endurance | Training on an empty stomach may improve the body’s ability to use fat as fuel, enhancing endurance and performance in long-duration activities. |
Better Time Efficiency | Eliminates the need for a pre-workout meal, which can streamline morning routines and save time. |
Also Read: 7 Targeted High Intensity Workouts For Weight Loss
Expert’s Advice
I recommend selecting a workout time that suits your personal schedule and when you feel most energetic. Many experts suggest morning workouts because they align with your body’s natural rhythm, which can enhance fat-burning and metabolism. Exercising on an empty stomach in the morning may further boost these benefits and help regulate your appetite. However, if you prefer working out later in the day, eat a balanced pre-workout meal to fuel your exercise and optimise performance.
A post-workout snack rich in high-protein plus carbohydrates is also important for recovery, helping to replenish glycogen stores and support muscle repair. Ultimately, the best time to work out is when you can maintain a consistent routine, as this regularity is key to achieving and sustaining your fitness and weight loss goals.
Health Expert
Aditi Upadhyay
The Final Say
The best time to exercise for weight loss is ultimately a personal choice, depending on your schedule. However, morning workouts offer several advantages. Your internal body clock, or biological circadian rhythm, is at its peak in the morning, which can boost metabolism and promote fat burning. Plus, the "afterburn effect" of morning workouts can continue to elevate metabolism and burn calories daily. Morning exercise can also help regulate hunger hormones and improve sleep quality.
While morning workouts can be highly effective, remember the most important factor is finding a time you can consistently prefer without a miss.
FAQs
1. What is the best time to work out to lose belly fat?
While there's no definitive "best" time, many experts suggest consistent exercise is more important than the specific time of day. However, some people find that morning workouts can be particularly effective for weight loss and belly fat reduction.
2. What is the best time to workout for weight loss in the evening for females?
For females, the best time to work out for weight loss in the evening is between 6 PM and 8 PM, as this timing can enhance muscular performance and strength.
3. What is the best time to workout for weight loss in the evening for males?
For males, exercising in the evening is also ideal, particularly around 6 PM to 8 PM, as it has been shown to increase fat oxidation and improve heart health.
4. Why do some people prefer the best time to workout for weight loss in the evening?
Some people prefer evening workouts because they have more energy at that time of day. Also, evening workouts can help relieve stress and improve sleep quality, positively impacting weight loss.
5. What is the best time to exercise to lose weight, before or after eating?
Usually, it's recommended to exercise at least 30 minutes after eating a meal. This allows your body to digest your food before engaging in physical activity. However, if you're feeling sluggish, a light workout before breakfast can help boost your energy levels and kick-start your metabolism.
References
- Metabolic Consequences of Weight Reduction.
- Consistent morning exercise may be beneficial for individuals with obesity.
- Early morning exercise may be the best time for weight loss - Harvard Health
- Exercising in the morning may be best for weight loss, study finds | CNN
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
