Does the Time of Day Matter for Weight Loss? Here’s What Experts Say

There are many factors that can impact your weight loss journey, including the type of workout (Pilates, resistance training, walking), calorie intake, and age. Another key element to consider is when you exercise. Whether you’re hitting a 6 a.m. or a 6 p.m. workout class, the timing of your workout can influence the benefits you experience.

According to a 2022 study in the International Journal of Sports Medicine, exercise timing doesn’t have a significant impact on metabolic response. So, there’s no “wrong” time to exercise for weight loss, explains Samantha Rothberg, CSCS, a certified strength and conditioning specialist. “Exercising at any time of day is beneficial, and public health recommendations emphasize regular exercise over timing,” she adds.

What matters more is selecting a time that aligns with your energy levels, schedule, and preferences, making it easier for you to stick with a consistent routine, advises Sarah Pelc Graca, CPT, certified personal trainer. “Consistency is key for maintaining a calorie deficit, building muscle, and improving overall fitness—all of which contribute to weight loss,” she says.

Here’s a breakdown of the benefits of working out at different times of day:

Benefits of Morning Workouts
Better Consistency: Morning exercise helps establish a routine with fewer distractions. According to a 2020 study in Exercise and Sport Sciences Reviews, morning exercisers tend to stick to their routines more than those who work out in the afternoon.
Boosted Focus and Energy: Morning workouts trigger the release of endorphins, improving mood, mental clarity, and energy. This can lead to better decision-making throughout the day, including healthier food choices, adds Pelc Graca.
Regulated Appetite: Morning exercise may help reduce appetite-stimulating hormones, such as ghrelin, which can help control hunger and curb overeating, according to a 2020 Appetite study.
Increased Metabolism: Working out before breakfast, especially between 7 a.m. and 9 a.m., may help kickstart metabolism and promote fat burning, according to research in the Journal of Clinical Endocrinology & Metabolism and Obesity (2023).
Benefits of Afternoon Workouts
Improved Performance: In the afternoon, your body temperature is naturally higher, enhancing blood flow, flexibility, and muscle function, leading to improved workout performance, according to a 2023 study in Frontiers in Endocrinology.
Stress Relief: Afternoon exercise serves as a great stress reliever, helping reduce the risk of stress-related overeating, explains Mallory Fox, CPT. High stress levels can trigger hunger and promote fat storage, particularly around the midsection.
Fat Burning: Your body is more efficient at burning fat in the afternoon, thanks to optimal metabolic functioning and hormonal fluctuations, according to a 2019 study in Nature Reviews Endocrinology.
Benefits of Evening Workouts
Enhanced Endurance: Aerobic capacity and endurance are higher in the evening due to increased blood flow and muscle function, which helps you exercise harder and burn more calories, according to a 2023 study in The Journal of Strength and Conditioning Research.
Better Sleep: Moderate evening exercise, like walking or cycling, can improve sleep quality, crucial for managing hunger hormones and avoiding late-night snacking, says Fox.
Reduced Late-Night Snacking: Evening workouts can help suppress appetite and regulate hunger hormones, preventing mindless late-night eating, according to a 2023 Appetite study.
What to Consider Before Choosing a Workout Time
Experts agree there’s no one-size-fits-all answer for the best time to exercise. Instead, it depends on individual preferences and circumstances. To find what works best for you:

Schedule: Choose a time that fits your daily routine and minimizes interruptions.
Sleep Chronotype: Your body’s natural rhythm—whether you’re an early bird or a night owl—can impact your optimal workout time. Pay attention to when you feel most energized and productive.
Personal Preference: Stick to a time that feels good for you. If you’re unsure, experiment with different times to see what works best.
Ultimately, the best time to work out is when you’re most likely to be consistent and enjoy it. “Every movement counts, and there’s no ‘wrong’ time to prioritize your health and fitness,” says Pelc Graca.