Exercising in the morning could potentially provide weight loss advantages
In a recent study, published in a renowned journal, researchers explored the impact of the diurnal pattern of physical activity on health outcomes, particularly weight management. The study, authored by Dr. Tongyu Ma, found that both morning and evening exercise have solid scientific backing for aiding weight loss, with unique physiological benefits to each.
Dr. Kevin Huffman, a leading expert in the field, advises prioritizing regular physical activity and combining it with a balanced diet to achieve weight management goals. He notes that the ideal time to exercise is whenever it fits into an individual's daily schedule and allows for long-term commitment to health and fitness.
The study found a strong linear association between moderate to vigorous physical activity and obesity prevention in the morning group, with participants meeting the physical activity guidelines having a lower body mass index (BMI) and waist circumference. Morning exercise, especially performed on an empty stomach, can enhance fat oxidation, increase daily physical activity, improve metabolism, and support better sleep quality. Studies show that people who exercise before noon may lose more weight, have lower BMI, and tend to eat less throughout the day.
However, evening exercise, particularly between 7:00 PM and 8:30 PM, benefits from peak body temperature, which can improve muscle performance and calorie burn. Evening workouts like strength training or HIIT can produce a greater post-exercise calorie burn effect (EPOC). Additionally, exercising before bed can boost metabolism, help regulate hunger hormones, reduce stress, and improve sleep quality, all of which support weight loss.
While morning exercise may offer some advantages, such as improved markers like blood pressure and insulin sensitivity, body composition improvements (fat loss) do not show a clear advantage for either time. The overall weight loss outcome depends more on factors such as maintaining a consistent calorie deficit, proper nutrition, hydration, and sleep, combined with exercise—regardless of the time of day chosen.
Choosing a time that fits one’s lifestyle and that can be sustained consistently appears more important than the specific timing of exercise for effective weight loss. Dr. Mir Ali recommends consistent exercise, such as 30 minutes per day, at least five days a week, for weight management. Ryan Glatt, another expert in the field, adds that if morning exercise doesn't work for some people, it doesn't mean it can't work later in the day.
Future studies should consider measuring sociodemographics and other factors to see how they relate to weight loss outcomes. Dr. Huffman emphasizes finding an exercise routine that suits an individual's lifestyle and preferences for effectiveness. Despite spending a significantly higher amount of time in sedentary behavior, the lower body mass index and waist circumference outcomes in the morning group remained, possibly due to healthier dietary habits.
In conclusion, both morning and evening workouts have solid scientific backing for aiding weight loss, with unique physiological benefits to each. The best approach is to select the time you can maintain regularly, align it with your personal schedule, and support it with good nutrition and sleep habits.
- The study, authored by Dr. Tongyu Ma, established that both morning and evening exercise have scientific backing for aiding weight loss, with unique physiological benefits to each.
- Dr. Kevin Huffman advises prioritizing regular physical activity and combining it with a balanced diet for weight management goals, stating that the ideal time to exercise is whenever it fits into an individual's daily schedule.
- The study found a strong linear association between moderate to vigorous physical activity and obesity prevention in the morning group, with participants meeting the physical activity guidelines having a lower body mass index (BMI) and waist circumference.
- Evening workouts like strength training or HIIT can produce a greater post-exercise calorie burn effect (EPOC) and benefit from peak body temperature, which can improve muscle performance and calorie burn.
- Choosing a time that fits one’s lifestyle and that can be sustained consistently appears more important than the specific timing of exercise for effective weight loss, according to Dr. Mir Ali and Ryan Glatt, both experts in the field.
