In This ArticleView AllIn This ArticleExercise Timing and Weight LossBenefits of AM ExerciseBenefits of PM ExerciseFactors to ConsiderFAQs
In This ArticleView All
View All
In This Article
Exercise Timing and Weight Loss
Benefits of AM Exercise
Benefits of PM Exercise
Factors to Consider
FAQs
Whether you’re an early bird or a night owl, it’s crucial to understand how exercise timing can affect your weight-loss goals. Maintaining a healthy weight is essential for good overall health and reducing the risk of chronic diseases like heart disease, diabetes and certain types of cancers.Some research suggests that exercising between 7 and 9 a.m. is best for helping with weight management.But what about those with busy schedules or obligations where morning exercise isn’t an option? Can you still maintain a healthy weight if you work out in the afternoon? When is the best time to exercise for weight loss?
To answer these questions and more, we dove into the latest research and consulted certified personal trainers who share their expert insights on the best time to exercise to lose weight. Keep reading to learn more.
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The Benefits of Morning Exercise
Might Help Your Body Burn More Fat
One small study with only male participants found that those who exercised in the morning before breakfast burned twice as much fat as those who worked out after breakfast.That’s because when you exercise while fasting, you have lower insulin levels, which helps your body to burn more fat. These findings suggest that morning exercise before breakfast can help your body use fat as an energy source andsupport healthy weight loss.
May Help You Be More Consistent
Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews, says, “Morning exercise makes it easier to stick with your routine when you start your day with it. When waiting until later in the day, other obligations can come up that can get in the way of working out, or you may feel too tired from the day. You can plan to work out in the morning before you need to do anything else.”
May Improve Your Mood and Energy Levels
Physical activity stimulates the release of endorphins, neurotransmitters that help alleviate stress and anxiety.Additionally,exposure to natural lightduring morning exercise can regulate your circadian rhythms, leading to better sleep quality and overall mood.Doing your morning exercise outdoors or using bright indoor lighting to simulate natural light when possible helps you reap these benefits even more.
May Support Your Weight-Loss Goals
That said, the timing of exercise alone isn’t a guaranteed solution for weight loss. Maintaining a balanced diet and consistent exercise routine are crucial for achieving your weight-loss goals.
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The Benefits of Afternoon/Evening Exercise
May Improve Your Athletic Performance
Research suggests that physical performance peaks in the late afternoon or early evening.This is because your core body temperature is higher later in the day, your muscles are more flexible, and your handgrip strength is higher. As a result, afternoon or evening exercise may allow you to perform better during workouts, helping you burn more calories and lose weight.
“In the afternoon or early evening, your body is more fully awake and flexible. This can lead to more calories being burned either through a higher intensity or being able to work longer,” says Mentus.
May Increase Your Muscular Strength
While morning exercise may help reduce abdominal fat, afternoon exercise may improve muscular performance in women, per a small study.Other studies have observed that participants who exercised in the late afternoon experienced more significant improvements in muscle strength and power compared to those who exercised in the morning.
Everyone’s schedule, preferences and body responds differently to exercise timing. For some, early-morning workouts are energizing and can set a positive tone for the day. Others may find that exercising later in the day helps them unwind and de-stress after a long day. That’s why it’s essential to experiment with exercising at different times of the day to see what works best for you and your lifestyle.
Here are other personal factors to consider, according to Masi:
The Bottom Line
The best time to exercise for weight loss depends on your preferences, schedule and energy levels. While morning exercise may help improve metabolism and mood, afternoon or early-evening workouts can enhance athletic performance and muscle strength. Ultimately, find a time to exercise that you can stick to consistently. Pay attention to how you feel during and after workouts at different times and choose the best time for you.
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Frequently Asked QuestionsBoth morning and night workouts can support weight loss, but the best time depends on personal preferences and schedule. Some studies suggest that morning exercise may help support weight loss better. However, consistency is the key.While there’s no specific best time to exercise to target abdominal fat, one small study found that morning exercise resulted in more abdominal fat loss than afternoon or evening exercise. Ultimately, exercise consistency and total energy expenditure are more beneficial for fat loss than exercise timing.Working out for 30 minutes a day can be enough to lose weight, especially if the exercise is intense and combines cardio with strength training, like high-intensity interval training (HIIT).However, losing weight also depends on factors like your age, sex and diet quality and quantity.Exercising on an empty stomach may be effective for some people, especially in the morning, since it may help use more fat as fuel. Conversely, working out in the evening while fasting may boost aerobic performance.However, some people may experience low energy levels and dizziness, so do what is best for your body.
Frequently Asked Questions
Both morning and night workouts can support weight loss, but the best time depends on personal preferences and schedule. Some studies suggest that morning exercise may help support weight loss better. However, consistency is the key.
While there’s no specific best time to exercise to target abdominal fat, one small study found that morning exercise resulted in more abdominal fat loss than afternoon or evening exercise. Ultimately, exercise consistency and total energy expenditure are more beneficial for fat loss than exercise timing.
Working out for 30 minutes a day can be enough to lose weight, especially if the exercise is intense and combines cardio with strength training, like high-intensity interval training (HIIT).However, losing weight also depends on factors like your age, sex and diet quality and quantity.
Exercising on an empty stomach may be effective for some people, especially in the morning, since it may help use more fat as fuel. Conversely, working out in the evening while fasting may boost aerobic performance.However, some people may experience low energy levels and dizziness, so do what is best for your body.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
NIH News in Health.Healthy Weight Control: Balancing Eating and Exercise.
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