If it would be nice to trim your waistline this season, research suggests you exercise during these particular hours.
The Best Time To Exercise To Burn Belly Fat, According to Science
Published on Dec. 03, 2024
Belly fat, known medically as “visceral fat,” is a type of fat that wraps around your internal organs and is associated with serious health issues such as type 2 diabetes, heart disease, and certain cancers. It’s as concerning as it sounds—in fact, the Cleveland Clinic defines visceral fat as “belly fat found deep within your abdominal cavity … [that] surrounds important organs, including your stomach, liver and intestines.” Medical experts consistently suggest this is a bigger health concern than subcutaneous fat, which is fat that lies beneath the skin.
In a 2023 survey, approximately 47% of U.S. men and 55% of women indicated a desire to lose weight. Often, especially as middle age sets in, that motivation stems from the desire to shed that stubborn belly fat. “We can’t precisely target where we lose every pound of weight, but it’s important to reduce visceral fat,” explains David Creel, PhD, psychologist and registered dietitian with the Cleveland Clinic. “By losing 5% to 10% of your body weight,” Dr. Creel says, “you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more.”
Exercise is a proven and effective way to address belly fat. Ahead, we narrow in on what consistent research shows is an optimal time of day to exercise for targeted belly fat reduction.
The best time of day to lose belly fat
Research suggests that the morning may be the best time to exercise to reduce belly fat. A 2023 study published in the peer-reviewed journal Obesity found that exercising between 7 a.m. and 9 a.m. was linked to a lower waist circumference and body mass index (BMI) compared to the results of participants who exercised later in the day.
Specifically, morning exercisers in the study had an average body mass index (BMI) of 27.5, while those who exercised during midday (9 a.m. to 4 p.m.) and in the evening (5 p.m. to 8 p.m.) recorded BMIs of 28.3 on average.
The study also noted that after adjusting for diet quality and calorie intake, morning exercisers had an average waist circumference of 96 centimeters (about 37.7 inches), compared to 97.8 centimeters (about 38.5 inches) for midday exercisers and 97.5 centimeters (about 38.4 inches) for evening exercisers.
Another small study involving only male participants revealed that those who exercised in the morning before breakfast burned twice as much fat as those who worked out after breakfast. This suggests that morning workouts, particularly before eating, might improve the body’s ability to burn fat more efficiently.
Why morning workouts may be more effective for belly fat loss
Exercising in the morning, especially on an empty stomach, can capitalize on the body’s hormonal composition, which is primed to burn fat due to lower insulin levels and higher cortisol levels. This state can improve fat oxidation and promote more significant fat loss.
Even if the scale doesn’t immediately reflect weight loss, consistent exercise has long-term benefits for managing belly fat. A September 2024 study at the University of Michigan demonstrated that people with obesity who have maintained a long-term exercise routine have healthier belly fat tissue and can store fat more effectively than those who are not regular exercisers.
Which exercise burns the most belly fat?
Dr. Creel says to effectively burn belly fat, incorporating aerobic exercise is essential. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise.” Additionally, aerobic exercise is just one type of workout that may indirectly benefit weight management by improving sleep quality and reducing stress levels.
Strength training also plays an important role in targeting belly fat. Dr. Creel highlights that strength training builds muscle, and muscle, in turn, burns calories. By incorporating strength training into your exercise regimen, you improve your body’s ability to burn more calories even when you’re not working out. Aim for two to three strength-training sessions per week.
Other effective strategies to help reduce belly fat include reducing your intake of sugar and alcohol, boosting your protein consumption and ensuring you get sufficient rest. National experts advise between seven and nine hours per day.
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