If you’re trying to lose weight, you probably already know that exercise helps. But does it matter when you work out?
The short answer: YES!!!
Let’s explore the best time to workout and get your body to burn more fat—without doing more or pushing harder.
The Fat Burning Secret
One of the most effective times to work out is first thing in the morning—before you eat anything. That’s called “fasted exercise.” Research has shown that those who exercise before breakfast may burn almost twice as much fat throughout the day compared to those who exercise after eating.
What is this magic and why does it work?
When you wake up in the morning you’re in a fasted state, not having eaten since dinner the night before. Your body is running low on fuel, therefore, exercising first thing means your body needs to tap into stored fat for energy in order to get that workout done. If you were to eat breakfast and then exercise, your body would use that food as fuel instead, and you would burn less fat during your workout.
Not a Morning Person? That’s OK!
Let’s be real: not all of us want to rise and shine for a 6 AM workout—and that’s totally okay. You might be thinking, “What if I eat breakfast, go to work, and exercise before lunch or dinner?”
That would still be fantastic! But to really benefit from this fat-burning trick, you’ll want to be in a fasted state—meaning you haven’t eaten for at least six hours.
So if you time it right, you might be able to fit in a workout before a late lunch or before an early dinner by skipping lunch. Either way, exercising in a fasted state (six hours or more without food) can give you those same fat-burning benefits.
The Key That Outweighs Timing
While the research shows fasted morning workouts may give you an edge for fat loss, there’s something even more important: Consistency.
Working out at the same time every day helps build a routine—and people who do that tend to keep the weight off long-term. So pick a time that works for your schedule, where you also feel good and energized, and stick to it. Staying consistent with your workouts is what will ultimately bring you the best results.
The Bottom Line
You don’t have to change your whole life to see results. But if fat loss is part of your goal, try moving your workouts to before breakfast a few days a week. You might just love how your body feels.
And remember: it’s not about doing more. It’s about being smart, staying consistent, and showing up for yourself—on the mat, at the barre, or wherever you move.
Based on findings shared by Dr. Michael Greger in “The Best Time to Exercise for Weight Loss”, NutritionFacts.org.
