Ever wondered if there’s a magic hour for maximizing your weight loss efforts? A new study suggests there might be. Research published in the journal “Obesity” indicates that exercising between 7am and 9am may be associated with a lower body mass index (BMI) and waist circumference compared to workouts done in the afternoon or evening.
This is exciting news for fitness enthusiasts, especially those struggling to shed pounds. When is the best time to work out to lose weight? This study provides some clues that could help people structure their exercise routines for optimal results.
Morning Movement for Weight Management
The study, led by Dr. Tongyu Ma from the Hong Kong Polytechnic University, analyzed health and activity data from over 5,200 participants. Researchers focused on data collected between 2003 and 2006, a period when the National Health and Nutrition Examination Survey (NHANES) began using activity trackers.
Participants’ BMI and waist circumference were measured, followed by a period of activity tracking using devices worn on their hips for several days. Those who exercised between 7am and 9am displayed a lower average BMI compared to their counterparts who exercised later in the day. This trend held even after accounting for factors like diet, calorie intake, and lifestyle habits like smoking and alcohol consumption.
Even among participants who met the recommended physical activity guidelines (at least 150 minutes per week), achieving this goal in the morning was linked to the lowest BMI and waist circumference.
Why Morning Workouts Might Be More Effective
Experts believe the reasons behind these findings could be a combination of physiology and daily routines. Dr. Rebecca Krukowski, a public health professor at the University of Virginia’s School of Medicine, cautions that the study design doesn’t prove cause and effect.
“We can’t say for sure if consistent morning exercisers are different from those who work out later,” she acknowledges. However, Dr. Krukowski suggests that morning exercisers might have more predictable schedules, leading to better sleep patterns and stress management, both of which can influence weight.
Another factor could be biological differences between morning larks and night owls. Previous studies suggest those who exercise in the morning might burn more calories throughout the day, even when not exercising. This could be because their bodies are relying on stored fat for energy during a fasted state, rather than available glucose from recently consumed food. This might make early risers more efficient at burning fat, both during and after their workouts.
The study also revealed that morning exercisers tended to be more sedentary, despite having lower BMI and waist circumference. This suggests that concentrated, structured workouts might contribute more to weight loss compared to spread-out activity throughout the day.
When Is the Best Time to Work Out to Lose Weight?
While more research is needed to confirm a cause-and-effect relationship, this study offers valuable insights. So, when is the best time to workout to lose weight? Based on the findings, exercising between 7am and 9am might be associated with better weight management outcomes. But, the most important factor is consistency. Finding a time that works best for your schedule and sticking to a regular exercise routine is key to achieving your fitness goals.
If early morning workouts aren’t your cup of tea, don’t despair! The study doesn’t negate the benefits of exercise regardless of the time. The key takeaway is to find an exercise routine you enjoy and can stick with in the long term. After all, consistency is important when it comes to weight loss and health.