Which Time of Day is Best for Working Out If You’re Trying to Lose Weight

Trying to lose weight can be a difficult and time-consuming process. But did you know that when you work out can be just as important as what type of workout you’re doing? In this blog post, we’ll explore the best time of day to work out if you’re trying to lose weight, and how to make the most of your workout routine.


Exercising regularly is important for maintaining a healthy weight, but when is the best time to hit the gym in order to maximize your weight loss results? Research into the effects of exercise on fat metabolism have provided some insight into the best time of day to work out if you’re trying to lose weight.

A recent study published in The British Journal of Nutrition found that exercising before breakfast offers some promising benefits for those who are trying to reduce their body fat percentage. Participants in the study who exercised before eating breakfast burned significantly more fat than participants who worked out after having eaten. This suggests that a pre-breakfast workout can be an effective way to trim up and slim down.

Though no single exercise session or time of day will guarantee successful weight loss, choosing an appropriate time can help ensure you get maximum results from your workout routine. Whether you prefer working out first thing in the morning or later in the day, it’s important to listen to your body and find a balance that works best for you and your individual fitness goals.

Benefits of Working Out at Different Times of Day

Working out at any time of day can have great benefits for your health, but the best time for working out can depend on your goals. If you’re trying to lose weight, certain times of day may be more beneficial to you than others. Let’s explore the pros and cons of working out at different times of day in order to determine the best time for weight loss.

Morning Workouts

Exercising in the morning can kickstart your metabolism and provide many other health benefits. Research has found that physical activity, especially aerobic exercises like running or jogging, is one of the primary predictors of an individual’s weight loss success. Working out in the morning can help rev up your metabolism, control hunger hormones and provide an added boost to your overall mood throughout the day.

Studies have suggested that exercising in the morning can help decrease one’s risk for developing chronic conditions and may be beneficial for diabetics due to rising insulin sensitivity during this period. Individuals who engage in workouts at this time typically feel more energized and experience improved concentration later on during the day.

Morning workouts also have various psychological benefits such as increased willpower throughout the day and improved self-discipline habits. They are also advantageous because they free up time during other periods of the day that you would otherwise need to dedicate to exercise if you postponed it until evening or after hours. Additionally, when done consistently, it may result in better sleep quality at night as well as a decrease in stress levels when compared with those who don’t exercise early on

Mid-Day Workouts

Working out in the middle of the day can provide health advantages, depending on your preference and lifestyle. It often allows you to take advantage of peak energy levels and optimal recovery time between sessions. Here are some other benefits that can come with mid-day exercise:

• Structured routine: For those who thrive on a schedule, regular workouts during the middle of the day can help them stay consistent and make every workout a habit.
• Mental clarity: During lunchtime, sunlight can perk up your mood and create an energized atmosphere for workouts. It’s also proven that daytime exercise can enhance cognitive performance long after the workout has ended.
• Ease of scheduling: Most gyms offer their highest availability during midday hours because it’s convenient for both employees and customers. If you’re busy in the morning or evening due to commitments like school or family activities, then midday may be just right for squeezing in fitness time.
• Maximize intensity: With higher energy levels right after lunch, taking advantage of afternoon workouts with greater intensity is possible with quicker exhaustion rates as a bonus!
• Improved sleep quality: Nighttime workouts won’t always translate into good nighttime rest—but getting active thruout the day has been linked to later improved sleep patterns. Working out midday gives your body more time without physical activity to adjust its temperature for ideal resting conditions at night.

Evening Workouts

Evening workouts can have a number of benefits, particularly if you’re looking to lose weight and shape your body. According to studies conducted by the American Council on Exercise, evening workouts can be especially beneficial for those who are trying to increase their post-workout metabolism. As intensity and duration of exercise increase, so does your metabolism for the next 24 hours after you stop exercising. In addition, studies have also shown that fatigue can help improve your performance during workouts by up to 30%.

The downside of evening workouts is that it may be more difficult to get back into a ‘normal’ sleep routine if you’re working out too close to bedtime. To get the most out of your workout, experts recommend working out two hours before bedtime in order to give yourself enough time for your body’s energy levels and temperature levels to return back to normal. Additionally, focusing on stretching exercises in order to help regain flexibility can also aid in maintaining proper form throughout the workout. Ultimately, understanding which time is best for you personally will yield the most benefits when it comes down weight loss goals and an overall healthy lifestyle.

Considerations for Different Times of Day

Choosing the best time of day to work out can be a tricky decision when trying to lose weight. Finding the time that works best for your body and lifestyle is important, as it can make the difference between a successful workout routine and a failed one. There are several factors to consider when trying to decide which time of day is best for working out, including your body’s circadian rhythm, individual preferences and available resources. Let’s take a closer look at these considerations.

Morning Workouts

Working out in the morning definitely has its benefits — after all, it’s the best way to start off your day on a good note and reap the full benefits of exercise. Research suggests that early morning workouts can be especially useful when it comes to losing weight because they increase your metabolic rate and boost fat-burning. Furthermore, staying consistent with an early wakeup time can help reinforce better lifestyle habits, such as healthier diet choices.

However, there are also some reasons why morning workouts may not be a good fit for everyone. After all, if you’re someone who struggles to get up early or have trouble sleeping at night due to pre-bedtime exercise then this might not be the best time slot for you. Additionally, exercising first thing in the morning can also leave you feeling sluggish or lethargic because your body’s energy stores have not been replenished yet.

When it comes to finding the right time of day for working out if your goal is weight loss, it’s important to make sure that you pick a schedule that works for you! Consider factors like how easily you adapt to change and when do you typically feel most energized — this will help guide what works best for your individual needs.

Mid-Day Workouts

Mid-day workouts can also be beneficial for promoting weight loss. During the day, cortisol (the stress hormone) levels peak and can cause cravings for sweet or salty snacks. Therefore, mid-day workouts can help reduce stress and cravings. Engaging in short, intense workouts in the mid-afternoon can also boost metabolism and energy levels which can help you maintain your desired weight. Additionally, to ensure better results, it is important to ensure that you are consuming healthy nutrient-dense meals throughout the day while avoiding any processed or sugary foods which can lead to a higher overall calorie intake.

Evening Workouts

Evening workouts can be beneficial for those looking to lose weight because of the way it impacts hormones and metabolism. Working out in the evening can help promote post-exercise calorie burning and can rebalance hormones that control hunger before and after weight loss exercises. Evening workouts may also help with circadian rhythm; exercising at a consistent time of day can help establish better sleep habits and improve nighttime rest.

It’s important to keep in mind that while late night exercise may have benefits, working out too close to bedtime can interfere with the body’s natural wind down, making it hard to get an adequate amount of rest. It is also not recommended to strength train too close to bedtime as it has been shown to slightly elevate body temperature and heart rate for long enough after exercise that it could affect sleep quality throughout the night. If someone does decide to work out late in the day it is important for them make sure they stay hydrated during their workout, take breaks throughout their session, eat a balanced meal, cool down gradually afterwards and allow enough time before going to bed for their stress level, heart rate and energy levels normalize appropriately.


In conclusion, the best time of day to work out if you’re trying to lose weight is in the morning. Research has shown that exercising on an empty stomach can help you burn more calories and increase fat loss. Additionally, working out in the morning will help jumpstart your metabolism and make you more productive during the day. While it may not always be the most convenient choice, mornings are the ideal time of day to squeeze in a sweat session if your goal is weight loss.

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