Can you lose weight faster by exercising on an empty stomach?

Can you lose weight faster by exercising on an empty stomach?

It's a common belief that exercising on an empty stomach is a quick and effective way to lose some extra pounds because your body is forced to use its reservoir of fat during this kind of workout. However, there is the other viewpoint, which is quite opposite: before training, you need to eat at least a small amount of carbohydrates, otherwise the body will have nothing to take the energy from. Let's find out the truth.

Looking at this process from the physiological point of view, fasted training is rather logical. The thing is that after eating a meal, our body produces the insulin hormone, which affects the digestion and the absorption of nutrients. If the stomach doesn't receive any food in the morning, then insulin begins to break down fats instead.

But there is another side to the coin. Such a training forces the body to conserve energy and slow down your metabolism. So the first meal after this kind of workout will signalize your body to deposit all the missing energy as fat. Moreover, in a state of stress, the body will start using muscles as fuel. Muscle tissue is made up of protein, which is much easier to break down than fat. That is usually used by athletes to cut their body fat.

So fasted training continues to be a very controversial subject. Even scientists can't agree on the effectiveness of exercising on an empty stomach.

The study published in 2011 in the Strength and Conditioning Journal revealed some interesting information. People with average physical fitness level who exercise regularly served as the object of study. It was found that the release of fats from cells actually happens faster on an empty stomach. But the time that body takes to burn fat remains the same both during fasted training and after eating a meal.

With all of the above in mind you need to understand that there is no clear evidence of losing weight faster exercising on an empty stomach. It is better to focus on reducing the daily caloric intake. If you stick to it, the extra pounds will definitely walk away.

If you still decide to exercise on an empty stomach, follow these recommendations:

  • Morning workout shouldn't be too intense
  • It should take no more than half an hour
  • You may do high-intensity training if you like, but no more than 5 minutes

It is important to remember that weight loss is a complex process, for which not only training is important but a balanced diet and quality sleep as well. You need to listen to your body and choose the best option yourself, whether it is to train on an empty stomach or after a meal.

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