Does the Time of Day You Work Out Affect Weight Loss?

By: Dana Meltzer Zepeda
Expert Reviewed by Kara Andrew, RDN, LDN

If you’re trying to lose weight, does it matter if you exercise in the morning or at the end of day? Here’s what the experts have to say about whether the time of day impacts your weight loss results.

Eating in a balanced way and exercising regularly are both key components to a healthy lifestyle. But if you’re looking to lose weight, how much does the timing matter when it comes to exercise? Will working out in the morning versus the afternoon or evening make a difference in weight loss?

We turned to the experts to find out what time is best for hitting the gym and (more importantly!) if the time of day even matters at all. Here’s what they — and current research — have to say.

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Desi Contributed to this article:

The Case for Exercising at the Same Time Each Day

“The research is inconclusive when it comes to the best time of day to work out,” says Desi Bartlett, a fitness expert and Yoga Alliance–trained instructor in Oahu, Hawaii. “Some studies say that 7 to 9 a.m. is best for a lower body mass index, while others say that 2 to 6 p.m. is best. Rather than get lost in the literature, I would recommend exercising at a time that works with your schedule.”

That’s why experts say that carving out a specific time of day to work out every day is a great way to build a consistent exercise routine and hit your personal fitness goals.

“Anything that can help you establish exercise into your daily routine will assist with adherence,” says Tamara Hew-Butler, PhD, an associate professor of exercise and sport science and adjunct associate professor of physiology at Wayne State School of Medicine in Detroit. That might include prioritizing exercise at a certain time of day or making a hard-to-break plan to work out. Dr. Hew-Butler explains, “Making exercise a habit will also increase weight loss and encourage a healthier lifestyle. Scheduling exercise with friends adds enjoyment as well as accountability.”

Both experts stress it’s more important to find a time that works best for your life — and an activity that you enjoy enough to stick with it. Find what works for you, whether you’re motivated to go for a walk in the park with your dog in the morning before your day gets hectic or you prefer doing an at-home routine in the evening. Since the data on when to work out is still conflicting, the most effective workout is the one you will actually do.