The Best Time to Work Out for Weight Loss

Exercisers commonly struggle to fit in physical activity into busy schedules, and oftentimes squeeze it in whenever. But research suggests that this “whenever possible” approach may not be the most effective.

Ground Rules for Exercise

Exercise sessions should last at least 10 minutes at a moderate intensity (your heart rate goes up and you’re breathing harder). Health experts recommend getting at least 150 minutes of moderate exercise per week, but many people fall short of this goal. A lack of time is one of the biggest barriers, which makes building a consistent routine even more important.

Here’s the deal with the relationship between exercise and weight loss success: timing is important, but consistent timing matters more.

Says Who?

A 2019 study published by the Obesity Research Journal. Researchers studied 375 adults who had already lost at least 30 pounds and kept it off for one year to see what habits they had in common. They wanted to answer this question: Does exercising at the same time help people stay more active and keep their weight off long-term? Two types of people were compared: 

1. Consistent Exercisers: worked out the same time on most days

2. Inconsistent Exercisers: their workout times were random

   
   

Researchers also evaluated:

• How often people exercised

• How long they exercised

• Whether they hit the goal of 150 minutes per week - the minimum amount of moderate exercise time per week adults need according to Physical Activity Guidelines for Americans
  

What were the results of the study?

• 86% of consistent exercisers hit 150 minutes each week

• Only 74% of inconsistent exercisers hit the same goal each week

The results of the consistent exercisers showed that it didn’t matter if they exercised in the morning, afternoon, or evening. The key was that they picked a time and stuck with it. Half of consistent exercisers preferred morning exercise - may suggest that it’s a more practical time to build a habit. 

In an unrelated study, bariatric patients were evaluated to determine if morning exercise sessions helped them stay more consistent with physical activity versus those who exercised at other times throughout the day. The participants were in their 40s preparing for bariatric surgery and committed to walking as their exercise. 

The results showed that setting the alarm clock was worth it.  Morning exercisers increased their amount of daily exercise and built stronger exercise habits. About 64% hit the recommended goal of 150 minutes of moderate exercise per week versus only 26% of non morning exercisers hitting that goal.

Habits make life easier. The key to creating successful habits is setting up cues that work for you. These can be:

• Going to the gym right after your morning commute

• Taking a walk immediately after work

• Exercising before dinner every evening
  

 This prevents overthinking and talking yourself out of exercising. It feels more automatic and requires less motivation - a significant obstacle for maintaining an exercise routine. 

For Bariatric Patients: Consistency beats timing.

If you're trying to build an exercise habit—especially before weight loss surgery:

• Even 10 minute walks count

• Walking in the morning may give you an edge - you start your day with a win! 
  

Don’t Ask: “What’s the best time to work out?”

Do Ask: “What time can I realistically stick with?”

For more information on surgical and nonsurgical weight loss options, schedule a consultation with Dr. Korman today: 310-577-5540