“You should get moving and start taking walks” is probably one of the most common pieces of advice we get from people when we aim to shed those few extra kilos. Although the statement is true, walking is among the simplest fitness routines you can incorporate into your lifestyle to be in a better shape. But there’s more to this than meets the eye. There are other things that you should know about taking walks or jogging for weight loss.
One of the most debated aspects is whether brisk walking in the morning does more for your weight loss goals, or is it the evening stroll that would benefit you more? The answer isn’t a one-size-fits-all approach; there are science-backed benefits of both morning and evening walks, but which one should you follow? Keep reading as we delve deep into morning vs. evening walks, which is better for your weight loss.
Morning Walks And What They Offer
A morning walk is a healthy, simple, and effective way to give your day the right start. For many generations, taking a walk in the morning has been revered for the various health benefits it offers. Taking a stroll outside, usually in the early morning, provides a holistic approach to your well-being, boosting energy levels and mood, as well as assisting with weight management. Since most people take morning walks before breakfast, which means burning calories on an empty stomach, this can help reduce the deposited fat content in the body, thus helping in weight loss goals.
Benefits of Morning Walk
- The Focus-setter: Taking a walk in the early morning hours promotes focus, helps increase mental clarity, and sets a pleasant tone for the day.
- Kickstart Your Metabolism: Since energy levels are often greater in the morning, walking can aid in increasing metabolism and encourage fat burning during this time.
- Sunlight for Wellness: Morning sun exposure also promotes the production of vitamin D and aids in the regulation of the circadian rhythm, which is essential for sleep-wake cycles.
- Enjoy the Calm: Morning walks also provide fewer distractions, better air, and a more peaceful setting, making it simpler to stick to a regular schedule.
Evening Walks and What They Are Good For
For people who wake up late or have an active schedule at the start of the day, taking long walks in the evening is an effective and beneficial habit to include in their daily routine. It is a common activity that can help you unwind, exercise, and relax after a tiresome day. Evening walks are typically soothing and can be done alone, with family, or with friends. For those who suffer from indigestion or discomfort following heavy dinner or supper meals, walking after dinner might assist in ensuring adequate digestion and preventing bloating.
Benefits of Evening Walks
- Post-Meal Digestive Boost:Walking after evening meals can help with blood sugar regulation, digestion, and bloating reduction.
- Supports Metabolism: Evening walks can also be helpful in supporting weight management and general metabolic health by aiding in the burning of calories taken during the day.
- Stress Reliever:Many people find that taking a stroll in the evening is a fantastic way to reduce stress, elevate their mood, and increase the quality of their sleep.
Final Thoughts: Which One Should You Follow For Weight Loss?
Many experts agree that walking in general can offer several health benefits for your overall well-being and also weight management. The number of calories burned is determined by walking pace, duration, and body weight rather than time of day. But, generally speaking, morning walks might have a slight edge over their evening counterparts in terms of weight loss. However, the answer to which is better for you is the one that you can follow consistently based on your lifestyle and daily routine.
Morning walks require discipline, particularly for people who are not natural early risers. On the other hand, evening walks are a bit more flexible. But if you want the best of both worlds, why not opt for both? A walk in the morning to help you lose weight & keep you energized through the day. Researchers say exercising between 7–9 a.m. is best for weight management. Morning exercisers had a lower body mass index and waist circumference than those exercising later. [1]. On the other hand, a quick stroll in the evening to help unwind & relax, along with helping prevent digestive issues. Meanwhile, whatever fitness regime you try to incorporate into your routine, always remember consistency is the key.
FAQs
-Can walking really help with weight loss?
Definitely. If you’re consistent, brisk walking helps burn calories and supports fat loss—especially when paired with a balanced diet and active lifestyle.
–Is it true that walking in the morning burns more fat?
Yes, especially if you walk before eating. Your body is more likely to tap into fat stores for energy when you haven’t eaten yet.
-Do evening walks help with digestion?
They sure do. A walk after dinner can improve digestion, ease bloating, and even help manage post-meal blood sugar levels.
-Which burns more calories—morning or evening walks?
There’s no big difference. What matters most is how long and how briskly you walk—time of day is just a personal preference.
-Is it safe to walk without eating anything in the morning?
For most people, yes. But if you tend to feel lightheaded or have blood sugar issues, it’s better to grab a small snack first.
-How long should I walk each day to lose weight?
Try to aim for at least 30–45 minutes most days. You’ll see better results if you keep up the pace and stick with it.
-Will walking at night mess with my sleep?
Actually, the opposite. A gentle evening walk can help you unwind and even improve sleep, as long as it’s not too intense or late.
-Is it better to walk before or after meals?
Both have benefits, but walking after meals, especially dinner can help your digestion and keep blood sugar in check.
-Is there a “best” time to walk?
The best time is the one you’ll stick to consistently. Morning or evening, what matters most is making it a habit.
Recommended Reads
5 Common Causes Of Obesity You Should Be Aware Of!
6 Lesser-Known Evidence-Based Weight Loss Tips That Actually Work
References
1- Ma, T., Bennett, T., Lee, C.-D., & Wicklow, M. (2023, September 4). The diurnal pattern of moderate-to-vigorous physical activity and obesity: A cross-sectional analysis. Available at- https://onlinelibrary.wiley.com/doi/10.1002/oby.23851
(The article is written by Ehsan Siddiqui and reviewed by Dr. Swati Mishra, Director, Clinical Health & Content, Medical Affairs)