From managing blood sugar levels to supporting heart health, walking is known to provide many health benefits. It's a well-established remedy that also provides fat-burning and overall metabolic benefits. So walking in the morning or walking in the evening?
Research shows that walking increases fat oxidation and helps regulate body composition. However, many other factors such as nutrition, living habits and stability also play an important role in burning excess fat. However, there is another frequently asked question: Does a specific time of day affect the fat-burning effectiveness of walking? Below we explain which times burn more fat; Morning walk or evening walk? When we walk, the body mainly uses aerobic metabolism to produce energy. This means it needs oxygen to break down energy sources, especially fats and carbohydrates, to fuel muscles. The rate at which the body uses each fuel source depends on intensity, duration and nutritional status. To understand which time is more beneficial for fat loss, we need to understand the difference between hunger and fullness.According to research, when walking on an empty stomach, the amount of glycogen in the body will be lower and the amount of insulin will be minimal. This causes the body to rely more on fat oxidation for energy. Conversely, walking after a meal directs your metabolism to use glucose from your last meal. In both cases, it burns calories, but the substrate source is different, i.e. fat and carbohydrates. A 2015 study found that exercising before breakfast increased 24-hour fat oxidation compared to exercising after a meal.Walking times are often chosen based on convenience. Both morning and evening walks can provide some health benefits. The factor that affects fat burning is the energy source that the body prefers to use. Being hungry all night reduces glycogen stores and insulin levels. Low insulin levels facilitate the breakdown of fats and the release of free fatty acids into the blood. Studies show that exercising before breakfast increases acute fat oxidation, meaning a higher proportion of calories burned during the workout come from fat. People are often hungry in the morning, which causes the body to rely on fat oxidation for energy. Therefore, more fat is burned. On the contrary, in the evening, people are full so glycogen and blood sugar are higher, so the body can rely more on carbohydrates when walking. So, in general terms, morning walking can burn more fatExercising on an empty stomach lowers blood sugar levels, which can affect energy, concentration, and cardiovascular balance. Therefore, although morning walks on an empty stomach may increase fat oxidation, they may not be safe or suitable for everyone. Studies show that people who are prone to dizziness, lightheadedness, or fainting may experience hypoglycemia when exercising on an empty stomach. Other research shows that the body can begin to use the amino acids in muscle protein for energy, especially when exercising on an empty stomach lasting 60-90 minutes. Over time, prolonged, repetitive exercise on an empty stomach without proper nutrition can reduce muscle mass. Patients with diabetes or hypoglycemia and those with heart disease or metabolic disorders should be extra careful.Research shows that long-term fat loss is influenced by total weekly activity, eating habits and fitness, not just the time of day. A 2023 study found that when total energy expenditure and nutrient intake are controlled, the time of day you exercise may not significantly affect long-term weight loss results. To best achieve your long-term goals, optimal walking time is one that can be consistently incorporated into your daily routine.
