- New research suggests that morning workouts are better for weight loss.
- Researchers found that people who exercised from 7–9 am had lower BMIs than people who opted to exercise later in the day.
- Experts explain if you should work out in the morning.
If you’re trying to lose weight, being proactive about being active is key. Now, new research is showing that morning workouts may be more effective for weight loss than getting in your exericse at other times of the day.
A study published in Obesity used data from 2003–2006 from the Centers for Disease Control and Prevention (CDC)’s national health and nutrition examination survey, which included the exercise, eating, and lifestyle habits of 5,285 adults who were at least 20 years old. Study participants wore accelerometers (a type of fitness tracker) to capture activity levels.
Researchers found that those who did moderate to vigorous exercise in the morning, specifically between the hours of 7 and 9 am, had lower body mass indexes, or BMIs, than people who exercised at midday or in the evening. (Note: BMI is no longer considered the best indicator of health).
They also found that the people who worked out in the morning were more likely to work out at the same time every day. And, compared to those who exercised later in the day, those who did so in the morning consumed fewer kilojoules.
When you work out in the morning, it sets the tone for the rest of your day, and potentially makes you focus more closely on your food choices, says bariatric surgeon Dr Mir Ali. “If you work out in the morning, now your only focus is on your diet for the rest of the day.”
A small body of research also suggests that doing morning exercise while fasting may suppress your appetite so you consume fewer kilojoules in the day, says dietitian Melissa Prest. But “more research on this topic is needed to suggest that fasted morning exercise is the best for weight loss,” says Prest. And eating fewer kilojoules isn’t always best. It’s always a good idea to consult a nutritionist or healthcare professional before starting a new diet or exercise plan.
The researchers reported that morning exercise could have a positive impact on those who are sedentary for most of the day. Keep in mind that this study was only observational, and only a clinical trial can truly determine if morning exercise is best for weight loss and overall health.
How might working out in the morning versus later in the day impact weight loss?
It’s easy to skip workouts as the day progresses, says Prest. “Fatigue and other commitments can get in the way so getting in a morning workout may help people engage in more regular activity which could help with weight management,” she explains.
There has also been some evidence that working out in the morning actually boosts your metabolism throughout the day, so you burn more kilojoules than you would normally throughout the day, says Dr Ali. “If you work out later in the day, there’s less time in the day to reap the benefits of that increased metabolism.”
Morning workouts may also promote better sleep, which is also important for weight loss, Dr Ali adds.
The bottom line
This study showed an association between people who worked out early in the morning and a lower body mass index. However, it was not a clinical study that controlled for many factors, and further investigation is needed, says dietitian Keri Gans.
Ultimately, making exercise a consistent part of your lifestyle is more important than the time of day or overall health, says Prest. Gans agrees, “No matter what this study suggests, the best time to exercise is the time you will actually do it.”
In regards to weight loss, the basis for most weight loss diets are reducing carbohydrate and sugar intake and sticking to lean protein and vegetables . “Like anything else, working out in the morning may make a difference for you, but diet is still the crucial factor for weight loss.”
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