Best Time for Weight Loss

The global increase in obesity, a critical factor contributing to chronic diseases and premature death, has directed attention towards physical activity as a vital component for effective weight management.

While it's clear that physical activity benefits weight control, the ideal time for exercise remains debated.

Some studies propose that morning workouts may be most beneficial, while others point to advantages of evening exercise.

Emerging research suggests that timing may significantly influence weight management outcomes.

A cross-sectional study of accelerometer data from the Women's Health Study found that a lower percentage of morning physical activity was linked to a higher obesity risk.

Conversely, a recent study indicated that evening exercise was more closely associated with a lower body mass index (BMI). These differing findings highlight that the optimal exercise timing is still uncertain.

This timing debate is underpinned by the science of circadian rhythms, which are natural bodily cycles that regulate many processes, including metabolism, insulin sensitivity, and energy storage.

The body's physiological and metabolic functions align with these rhythms, affecting how we metabolize food and store energy throughout the day.

Shift workers, who often experience disrupted circadian patterns, face a higher risk of obesity and metabolic issues, indicating that performing the right activities at the right time is crucial for maintaining a healthy weight.

Experimental studies suggest that the timing of physical activity can influence energy expenditure and fat oxidation.

Research has shown that morning workouts, especially after an overnight fast, tend to enhance fat oxidation more than evening sessions.

This effect is thought to result from greater liver glycogen depletion after fasting exercise, which prompts lipid mobilization and oxidation.

Exercising on an empty stomach may also lead to reduced energy intake over 24 hours, suggesting that morning, fasted workouts could be advantageous for weight loss.

However, studies on appetite control after exercise show mixed results. While some research supports that morning exercisers consume less energy afterward, other studies find no significant differences in post-exercise appetite between morning and evening workouts.

The overnight fast differentiates morning exercise from later workouts and may contribute to its effectiveness for weight management.

Accelerometers are commonly used to measure physical activity, but most studies have focused on frequency, intensity, and duration rather than timing throughout the day.

The impact of accumulating physical activity at different times on obesity is largely unexplored.

It remains unclear whether meeting physical activity guidelines—150 minutes per week of moderate-to-vigorous activity—at various times offers equal benefits for reducing obesity risk.

Dr. Natalie Azar, NBC News medical contributor, summarized the debate by saying, "The best time to exercise is when you can fit it in for sure.

If first thing in the morning is your jam, by all means keep on doing it." She noted that the optimal timing might depend on personal goals.

Recent studies suggest that evening workouts could be better for managing obesity and blood sugar levels.

Regardless of timing, the health benefits of exercise include improved cardiovascular health and muscle strength.

Morning exercise is often the easiest time for people to incorporate fitness into their schedules. Many experts agree that early morning workouts offer various benefits, particularly for weight loss.

A 2023 study published in the journal Obesity analyzed data from over 5,200 participants and discovered that moderate to vigorous exercise between 7 a.m. and 9 a.m. was linked to a lower BMI compared to exercising at other times.

Morning exercisers generally had healthier habits overall—they were more likely to avoid tobacco and alcohol, maintain a consistent exercise routine, and consume fewer calories than those who exercised later.

Tongyu Ma, the lead researcher of the study from The Hong Kong Polytechnic University, cautiously suggested that exercising early in the morning before eating might result in more weight loss than workouts at other times.

However, Cameron Mitchell, a kinesiology expert at The University of British Columbia, advised caution, emphasizing that the study's findings did not conclusively show that morning exercise alone led to "optimal health." It's possible that the other health-conscious habits of morning exercisers significantly contributed to these results.

Morning exercise may also yield biological benefits related to circadian rhythms. Research indicates that exercising early may help reset the body's molecular clock, enhancing metabolic health and aiding weight loss.

Additionally, early risers tend to incorporate more exercise into their day compared to night owls.

A Finnish study found that early risers achieved about 30 more minutes of daily physical activity for men and about 20 more minutes for women than their night owl counterparts.

Exercising early can also boost one's sense of accomplishment, which has positive psychological effects.

According to Jack Raglin, an exercise psychologist, morning workouts can enhance mood and provide a sense of achievement, positively influencing the rest of the day.

Morning exercise also releases endorphins, the body's natural "feel-good" chemicals.

For those aiming to burn more fat, exercising on an empty stomach before breakfast may be effective.

A 2019 study showed that participants who exercised after an overnight fast burned twice as much fat compared to those who worked out after breakfast.

They were also better at regulating their blood sugar levels and adapted well to early exercise routines.

Javier Gonzalez, a co-author of the study and senior lecturer at the University of Bath, noted that exercising before breakfast isn't suitable for everyone.

Individuals with diabetes on insulin treatment, for example, could face a higher risk of hypoglycemia if they exercise without eating.

For healthy individuals worried about lacking energy for early workouts, Gonzalez suggested having a cup of strong black coffee before exercising to make the session feel easier.

While morning workouts are frequently recommended for their practical and physiological benefits, it's important to remember that exercising at any time of day is still beneficial for overall health.

Evening exercisers may find it easier to combine strength training with cardio workouts since they are already warmed up from the day's activities.

Ultimately, the best time to work out is when it fits into your schedule. Whether you prefer to exercise early in the morning or late in the evening, staying active is essential for both physical and mental well-being.

What's most important is consistency and selecting a time that allows you to form and maintain a regular habit.

Physical activity, regardless of the time of day, provides a wide range of health benefits—so finding a routine that works for you is key to enjoying these rewards.

Source: thebrighterside

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.