16/04/2021
💁🏻♀️Myth: Exercising on an empty stomach is more effective for losing fat....
The truth is that there is very little difference in overall fat loss whether you exercise in a fasted or fed state. In some cases you may burn slightly more fat in a fasted state, but it doesn’t make much difference during the rest of the day and tends to even out after eating. And, you are more likely to burn more muscle in a fasted state, although that will tend to even out as well if you are eating adequate protein.
Exercising near maximum capacity (heavy lifting, sprints, HIIT, etc) without eating first may negatively impact performance. But you may prefer aerobic exercise or jogging on an empty stomach.
Fat and weight loss are more related to overall calorie expenditure and needs, and the timing of your exercise doesn’t change the overall balance in a significant way.
What really matters is your personal preference. If you need to eat first to have enough energy for a quality workout, that’s what you should do. While some people may feel light-headed or sluggish, others may feel lighter or more energized exercising on an empty stomach.
The bottom line is that it is important that you exercise consistently. When you choose to exercise makes little difference with regard to fat loss, muscle preservation, overall calorie intake, or metabolic rate.
So, when is the best time to exercise? When you feel strongest, most energetic, and most likely to be consistent.
