Is morning or evening exercise better for weight loss? Researchers find out

Any exercise is better than no exercise when it comes to losing weight, and ultimately, you should go when you know you can stay consistent because it fits in your schedule. For some people, that’s first thing in the morning, and for others, that’s in the evening after work. Others like to mix it up depending on what’s on the agenda.

In a thought-provoking study, researchers found that moderate-to-vigorous physical activity, such as running, cycling, sports, and brisk walking, is protective against obesity. However, what’s less clear is the optimal time to get those muscles moving and break a sweat. Does it really matter that much? Are we overthinking it? Researchers dived deeper to understand more.

The study

In a study published in the journal Obesity, researchers placed 5285 participants into three different groups based on when they did most of their exercise:

• Morning workout group
• Midday workout group
• Evening workout group

The researchers tested the patterns and associations between the timing of moderate-to-vigorous physical activity and obesity. They compared how exercising at different times related to both waist size and body weight.

The results

The results revealed the following:

• Morning exercise seemed to be the most effective for weight control.
• Those who were the most active in the morning had a lower body mass index and smaller waistlines overall, even when they did the same amount of exercise as those who mostly exercised midday or in the evening.
• Exercising at any time of the day was beneficial for obesity, but morning exercisers had the strongest link to lower obesity.

Meeting the exercise guidelines

Among the individuals who met the weekly exercise guidelines of at least 150 minutes every week, their average body mass index was:

• Morning — 25.9
• Midday — 27.6
• Evening — 27.2

For those who met the exercise guidelines, their waist size was:

• Morning — 91.5 cm
• Midday — 95.8 cm
• Evening — 95.0 cm

Overall, morning exercisers were leaner.

The takeaway

Exercise helps prevent obesity and promotes weight loss, no matter what time you get your muscles moving. This study shows that morning exercise may be superior and offer an extra advantage for weight loss compared with midday or evening exercise. In this study, morning exercisers had lower BMIs and smaller waists. There’s more to the weight-loss picture than exercise alone; other factors like nutrition, hormones, toxicity, sleep, certain medications, and stress also play a role.