The best time to exercise for weight loss is a subjective matter, as consistency and adherence to a routine are more important. However, research suggests that exercising in the morning may offer some advantages such as potentially lower waist circumference and body mass index. Ultimately, the most effective time to exercise is when you can commit to regular physical activity and make it a habit in your daily routine.
Optimal Exercise Times for Weight Loss
The optimal time of day to work out has been a topic of debate among fitness enthusiasts and professionals alike. While some people swear by early morning workouts, others prefer hitting the gym later in the day. However, recent research suggests that there may be an ideal time for exercise, depending on your fitness goals. Related Article: Best Vegetables For Weight Loss
In this article, we’ll explore the best times of day to work out for weight loss specifically and the science that supports each.
Morning Workouts and Caloric Burn
Exercising between 7:00 and 9:00 a.m. has been shown to have a positive impact on fat loss and body mass index compared to midday or evening workouts [1]. Researchers believe this is because morning exercisers tend to have lower caloric intake throughout the day and increased fat oxidation and metabolic rates during and after exercise. Also, those who work out first thing are more likely to adhere to their routine than those who wait until later in the day.
Think about it as starting your car in the morning; it takes more energy at first but runs more efficiently afterward.
One reason why early-morning exercise increases metabolic rates is that after fasting at night while sleeping, our bodies turn to glycogen (stored carbohydrates) and fat stores for energy when we wake up. Therefore, working out before eating may force our bodies into using fatty acids derived from stored fat as fuel instead of relying on carbohydrates from food consumed earlier in the day. This phenomenon is called fasted cardio [2].
Another advantage of morning exercise is increased consistency. Scheduling a workout early in the day means reducing schedule unpredictability; this helps avoid conflicts with unexpected events such as things showing up at work or family responsibilities.
For instance, John loves running outdoors every weekday but recently found his afternoon meetings often run late, causing him to skip his evening runs this week. By moving his workouts to 6:00 am, he completes them before his first meeting.
However, morning workouts may not be suitable for everyone. People with nighttime schedules such as shift workers may find it challenging to maintain such a routine, making working out later in the day more ideal.
It’s also worth noting that the time of day isn’t the only factor that determines weight loss success through exeercise [3]. The intensity and duration of your physical activity, consistency of calorie intake, and diet overall are still essential components of any successful weight loss program.
In the next section, we’ll dive into afternoon workouts and how they can benefit you.
References
- Westcott, W. et al., “Effect of Exercise Order on Fat Loss (National Strength and Conditioning Association).” (2011)
- Hawley J., Maughan R.. Nutrition for sports performance: issues and opportunities (Citation on page 77) Wiley-Blackwell, London; Ames PD (2013).
- Earle RW “Essentials of Personal Training.” Richardson TX: The Cooper Institute; (2018).
- According to a study published in the Journal of Obesity, those who exercised between 7 a.m. and 9 a.m. were associated with a lower waist circumference and body mass index (BMI) as compared to those who worked out during midday or evening.
- The same research found that morning exercisers had an average BMI of 27.5, while midday and evening exercisors averaged at a BMI of 28.3, regardless of other factors like sex, ethnicity, education, tobacco use, alcohol consumption, or sedentary behavior.
- Morning exercises have been observed to evoke more fat oxidation during and post-exercise along with lower daily caloric intake as compared to exercises performed at other times of the day.
- Exercising between 7:00 and 9:00 a.m. has been shown to have a positive impact on fat loss and body mass index compared to midday or evening workouts. Morning exercisers tend to have lower caloric intake throughout the day, increased fat oxidation and metabolic rates during and after exercise, and better adherence to their routine. Working out before eating may force the body to use stored fat as fuel instead of relying on carbohydrates from food consumed earlier in the day, which is known as fasted cardio. Morning workouts also offer increased consistency by reducing schedule unpredictability and avoiding conflicts with unexpected events. However, it’s important to note that the time of day is not the only factor that determines weight loss success through exercise – factors such as intensity, duration, calorie intake, and overall diet are also essential components.
Afternoon Workouts and Metabolic Peak
While morning workouts may have their time and place, research shows that afternoon workouts may be the best option for some people. Many studies have found that body temperature, muscle function, and hormones are ideal during the late afternoon, making it the optimal time for exercise. Moreover, many people’s muscles may be most flexible in the afternoon, reducing the risk of injury or strain.
For example, one study published by the scientific journal Cell Metabolism found that strength, flexibility and endurance were at their peak around 6 p.m., marking high performance levels for a wide variety of exercises such as weight lifting, squatting, powerlifting and running. Cortisol levels, associated with fatigue and stress, peaked during this time as well. This works in your favor since cortisol can help with fat loss by encouraging lipolysis—the process where your body breaks down stored fat to use as fuel.
Additionally, afternoon workouts may also reduce appetite and indigestion. Exercise releases endorphins that reduce hunger and increases feelings of fullness. Additionally, post-workout food consumption is more likely to be metabolized efficiently during an afternoon workout session.
These findings suggest that exercising consistently in the late afternoon may generate higher metabolic output allowing more weight loss while supporting overall wellness.
Having explored the timing component to weight loss let’s now get into a deeper understanding of metabolism.
Understanding Weight Loss and Metabolism
Metabolism refers to all chemical reactions within the body responsible for energy production and usage. Two primary processes form metabolism: (1) breaking down macronutrients from food into energy & (2) using that energy to support various bodily functions like digestion, breathing, circulation among others (Galgani et al., 2008).
The body burns calories during physical activity called non-resting energy expenditure (NREE). This includes everyday tasks like walking, cleaning, and fidgeting. Afternoon workouts could generate higher intensity with more NREE, resulting in increased weight loss.
The basal metabolic rate (BMR) is the number of calories burned while the body is at rest. Men tend to have a higher BMR compared to women due to muscle mass difference. Building muscle through strength training can increase a person’s BMR.
Think of metabolism as a gas tank in a car; the size of the tank determines how much fuel it holds, and the speed at which it burns that fuel determines its efficiency.
It’s also essential to understand that everyone’s metabolism works differently based on factors like age, genetics, physical activity level and diet. Factors such as consuming low-calorie diets for an extensive period or reducing carbohydrate intake below keto levels trigger metabolic adaptation known as starvation mode (Hall et al., 2012). This slows your metabolism in a bid to conserve energy when food is scarce making it harder to lose weight.
Now that we’ve established various aspects of weight loss and metabolism let’s delve into another crucial feature relevant to fat loss – cortisol levels.
Role of Cortisol Levels and Fat Loss
When it comes to weight loss, there’s more to the story than simply burning calories. Hormonal factors also play a significant role in how our bodies burn fat. Cortisol, commonly referred to as the “stress hormone,” is one such factor that can impact weight loss efforts. High levels of cortisol have been linked with increased belly fat, making it harder to lose weight, particularly in key areas.
For example, imagine someone who works high-stress jobs – they might find it harder to lose weight due to consistently elevated cortisol levels. This is where targeted exercise comes into play.
Studies suggest that aerobic exercise activity like cycling or running can help lower cortisol levels, thereby supporting better fat-burning conditions. Moreover, doing so on an empty stomach could facilitate even better responses, though care must be taken not to overdo things.
A study published on The Journal of Sports Medicine and Physical Fitness revealed that women who exercised without eating beforehand experienced significantly larger reductions in body fat percentage compared to those who ate before working out.
However, high-intensity interval training (HIIT) requires a different approach as well-timed nutrition assistance could bolster performance and minimize muscle breakdown. With that said, exercising too late in the day could also cause sleep disturbance and raise cortisol levels. Ultimately finding the right balance that works for your unique needs is critical to optimize results when aiming for weight loss and improving overall health.
Combining Diet and Exercise
Whilst we’ve talked about exercise and its implications on weight loss so far, diet is another pillar essential for success.
Establishing caloric goals based on basal metabolic rate(BMR) before starting any weight-loss regimen is key; this helps you understand how many calories are need to maintain your current body mass indexes (BMI), reducing calories by a healthy margin whilst integrating strength training and moderate exercise can maximize fat loss. However, overstressing your body with too few calories could also raise cortisol levels and shut down your metabolism, the exact opposite of what we’re aiming for.
It is like building a house- a balanced diet lays a strong foundation, whilst exercise is the roof that helps strengthen structural support.
When it comes to choosing foods, research indicates a diet rich in fiber, fruit & vegetables such as leafy greens, lean protein, and healthy fats from sources such as avocado or fish can aid weight loss more efficiently. These foods have lower glycemic indices (GI), which means they do not cause blood sugar spikes, allowing insulin to stay regulated and promoting long-term satiety.
It’s worth mentioning you don’t need to adopt fad diets or completely cut out carbs for optimal fat loss. In fact, depriving your body of nutrients it needs could backfire in unexpected ways.
Remember – working out on its own won’t help you shed significant pounds significantly if a proper dietary foundation isn’t in place to facilitate lifestyle changes at large.
Calorie Restriction and Exercise Routine
When it comes to weight loss, a calorie-restricted diet and exercise routine are fundamental players. Embracing both healthy eating habits and physical activity ensures the body is burning calories while maintaining consistent energy levels throughout your day. The key benefit of exercise for weight loss is that it speeds up metabolism, enabling the body to burn more calories even after you’ve stopped exercising. What’s more, studies have found that 30 minutes of moderate-intensity aerobic exercise can increase insulin sensitivity for up to 16 hours after the workout – that’s why experts recommend consuming carbohydrates after working out as they are absorbed into muscles more efficiently.
For instance, if you’re planning on heading out for a run early in the morning, consider swapping out your snack before bed with some nuts or a banana, which can help with muscle recovery and keep insulin levels balanced.
In terms of calorie restriction, it’s essential to find a balance where we burn fat yet don’t damage our bodies by significantly reducing necessary food intake. It’s important to consume an appropriate amount of calories based on your body composition or seek advice from a registered dietician if required.
The impact that calorie-restriction has on your overall well-being could have lasting effects, so exercising without increasing caloric intake will ultimately lead to feeling exhausted rather than energized.
But eating habits aside, what about the optimal time of day to work out for maximum weight loss benefits?
Consistency in Workouts
While there isn’t one-size-fits-all when it comes to losing weight through exercise, consistency is undeniably crucial. Finding motivation and staying disciplined remains at the core of achieving long-term fitness goals. That’s why creating an exercise routine that works well for you every week is essential for success.
Research indicates that working out in the morning can help us stick to our workout plans while improving our metabolic rate. The morning hours offer consistency, with a lower likelihood of last-minute distractions. Exercising early means getting it done before life creeps up and takes up valuable workout time.
Moreover, exercising in the afternoon provides benefits for those seeking an energy boost at work while decreasing cortisol levels adding to feeling relaxed throughout the day.
Think about it like managing your financial budget. You wouldn’t want to make sudden money outflows without planning for them first because that can leave you feeling overwhelmed as a result. In the same vein, trying to fit in an exercise routine during unforeseen moments or inconsistent practices can be challenging to maintain – ultimately leading to compromise.
However, as long as we stay true to our regular exercise schedules, either in the morning or later in the day, it should help maintain momentum with our weight loss journey.
Comparing Morning, Afternoon and Evening Workouts
Determining the most effective time to work out might seem like a simple question, but it isn’t. The optimal timing for workouts for weight loss can vary greatly between individuals depending on their lifestyle, body type, gender, genetic predispositions, and other factors. That being said, let’s delve into the differences between exercising in the morning, afternoon, or evening.
Morning workouts have been regarded as the most persistent option to uphold exercise routines due to less interference from daily activities. Research has shown that people who exercise between 7 a.m. and 9 a.m. are less likely to interrupt their fitness regime than those who choose other times of the day.
If you have a busy work schedule or family obligations, then mornings may be the best time to exercise before your day begins. An added benefit is that working out in the morning increases alertness and energy levels throughout the rest of your day. Exercise also stimulates endorphins to improve your mood while jumpstarting your metabolism to burn calories all day long.
Here is a summary table comparing how morning vs. afternoon vs. evening affects physical assessments:
Time | Body Temperature | Hormone Level | Caloric Burn |
---|---|---|---|
Morning (7am-9am) | lower | higher cortisol(low melatonin) | supports energy burn |
Afternoon (12pm-3pm) | higher | highest testosterone(lowerest cortisol) & insulin(low melatonin) | fewer calories burned |
Evening (5pm-8pm) | higher | lowest cortisol(higher melatonin) | metabolizes nutrients slowly |
However, if your primary goal is weight loss and enhancing strength training workouts, working out in the afternoon might be ideal for you. During this period, body temperature is at its highest, which helps facilitate muscle-building and caloric burn. Along with that, hormone levels reach their peak during this time, including testosterone (more in men than women) to optimize fat burning.
To further explain this, an afternoon exercise regimen can be compared to the rising sun, preparing the body for physical activity in a steady manner. As opposed to morning routines that can be likened to flicking a light switch on suddenly.
For evening workouts enthusiasts, exercising after work is an excellent way to combat stress after a long day. It also enhances relaxation before sleep and may lead to better sleep patterns due to decreased insulin sensitivity and melatonin secretion.
It’s crucial to note that the timing of the workouts shouldn’t be the sole determinant of your fitness regime. The most effective time to work out is the time when you’re most likely to adhere consistently to sustainable exercise practices and partake in structured aerobic exercises such as biking, running, or brisk walking. So rather than overthinking whether morning or evening workouts are better for weight loss, focus on finding an exercise routine that suits your habits and lifestyle best.
Frequently Asked Questions (FAQ)
Is it more effective to workout in the morning or evening for weight loss?
The optimal time to workout for weight loss depends on individual preferences and schedules. While some studies suggest that morning workouts may lead to increased metabolism throughout the day, ultimately, consistency and adherence to a regular exercise routine matter more than the specific timing. What’s most important is finding a time that allows you to be consistent, enjoy your workouts, and maintain a calorie deficit. So, choose a time that suits your lifestyle and enables you to stay committed to your fitness goals.
Are there any scientific studies or research supporting specific times of the day for optimal weight loss during workouts?
Yes, there is scientific evidence supporting specific times of the day for optimal weight loss during workouts. Studies have shown that exercising in the morning can boost metabolism and lead to increased fat burning throughout the day. Additionally, a study published in the International Journal of Sports Medicine found that early morning exercise enhances insulin sensitivity, which aids in weight loss. However, it’s important to note that individual preferences and lifestyle factors should also be considered when determining the best time to work out.
Are there any specific factors, such as hormonal changes or metabolism, that influence the best time to workout for weight loss?
Yes, there are specific factors that influence the best time to workout for weight loss. One of these factors is hormonal changes, as our hormonal levels fluctuate throughout the day and can impact our metabolism and energy levels. Studies have shown that working out in the morning can enhance fat burning due to elevated growth hormone levels. Additionally, metabolism tends to be higher in the afternoon, making it another favorable time for exercise. However, individual preferences and schedules also play a significant role, so finding a consistent workout routine is key regardless of the time.
How does the timing of meals before or after a workout affect weight loss results?
The timing of meals before or after a workout does have an impact on weight loss results. Consuming a balanced meal with carbohydrates and protein 2-3 hours before exercise provides the needed energy for the workout, optimizing performance and fat burn. After a workout, consuming a high-protein meal within 30 minutes to an hour helps with muscle recovery and growth while stimulating metabolism. Studies have shown that this strategic timing can enhance weight loss and boost overall metabolic rate by up to 10%.
Does the best time to workout for weight loss vary depending on individual schedules and preferences?
Yes, the best time to workout for weight loss can vary depending on individual schedules and preferences. Some people may find it more effective to exercise in the morning, as it kickstarts their metabolism for the day and allows for better fat burning throughout the day. Others may prefer working out in the evening as a stress reliever and to curb late-night cravings. A study published in the International Journal of Obesity found that exercise done at any time of the day can lead to weight loss, as long as it is consistent and combined with proper nutrition. Ultimately, finding a time that works best for each individual’s schedule and lifestyle is key.