When you eat sugars or starches, they get broken down and converted into blood sugar.
But why?Ĭarbohydrate is the preferred fuel of the body. It really does seem to be a pre- versus post-meal effect. Exercising in the morning after breakfast appears no better than exercising in the evening after dinner, and exercising before breakfast works better than immediately after breakfast––both still in the morning. Maybe it has nothing to do with meals, and your circadian rhythm is just dictating the difference? No. After reading the chronobiology chapter in How Not to Diet, though, or watching my chronobiology videos, an alternative explanation may spring to mind.
Exercise in the afternoon or evening, and end up with more fat than not exercising at all, but exercise in the morning and at least your fat balance comes back to baseline.Īll such similar studies on both men and women show we burn through more fat on the days we exercise before, rather than after eating. You can see the fat storage bump up at breakfast, lunch, and supper, before slowly coming back down overnight. Here’s the fat balance graph with no exercise. Over the course of a day, timing matters, so much so that when it comes to an hour of walking, exercise increases 24-hour fat burning only when it is performed before breakfast. But the same amount of exercise before breakfast resulted in 717 calories of fat loss. That’s disappointing-it’s like they never walked at all. They also had a control day with no exercise at all, and on that day, they burned through 456 fat calories. On the afternoon exercise day, they burned off 446 calories of fat. Over the 24 hours they exercised in the evening, 432 calories were burned off. What about just something like walking? Sixty minutes before breakfast, after lunch, or after dinner. So, the next day, they woke up with about a quarter-cup of fat less after the same amount of exercise. In contrast, on the exercise-before-breakfast days, in the same 24-hour period they burned through nearly 90 percent more, 1,142 calories of straight fat. On the exercise-after-lunch day, they burned a total of 608 calories of fat over the course of that day. Researchers in Japan set out to investigate the possibility that your body makes up for it later by measuring 24-hour fat balance after 100 minutes of running, either before breakfast or after lunch. Maybe your body offsets the extra fat loss that occurs during exercise with a little extra fat storage when you finally do eat, balancing it out. Now, just because you burn more fat while you’re exercising doesn’t necessarily mean you end up with less fat at the end of the day. The same amount of exercise, but more fat loss, all because of timing. That’s about three-quarters of a pat of butter’s worth of fat––enough to improve insulin sensitivity. On average, a single bout of low-to-moderate intensity activity before a meal burned off three grams more fat than the same amount of exercise after a meal. More than a dozen experiments have been published comparing the amount of fat burned in a fasted versus fed state, and every single one found more fat was burned on an empty stomach. What is the optimal exercise timing for weight loss? Is it better to exercise in the morning or the evening? Before breakfast or after breakfast? There was a Nobel Prize-winning exercise physiologist who said he always ran a mile every morning before breakfast. Greger may be referring, watch the above video. To see any graphs, charts, graphics, images, and quotes to which Dr. Below is an approximation of this video’s audio content.
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