Weight loss thanks to this morning routine – Portal of naturopathic and naturopathic specialists

Weight loss through morning exercise

Morning exercise appears to be particularly effective for weight loss. The training doesn’t have to be particularly intense. Even light exercise in the morning can change your mood and eating habits for the rest of the day.

Exercising in the morning can lead to increased weight loss compared to exercising later in the day, according to a study by researchers at the University of Colorado. The study was published in the English-language journal “International Journal of Obesity”.

Greater weight loss through morning exercise

Most older people should know the wisdom: the early bird catches the worm. This also seems particularly true for exercises related to weight loss. According to the study results, exercising in the morning can lead to much more weight loss than exercising later in the day.

During the survey, participants completed a 10-month supervised training program. During this session, they were encouraged to exercise between 7:00 a.m. and 11:59 a.m. or between 3:00 p.m. and 7:00 p.m.

Greater weight loss through early exercise

The results showed that after ten months, the group who exercised earlier lost significantly more weight than the group who exercised later. The researchers therefore come to the conclusion that the timing of training can be important in regulating body weight.

What activities have been carried out?

During the study, participants were primarily asked to jog or walk on a treadmill, but there were also occasional alternating activities (such as biking or walking outdoors). If you are interested in a morning workout routine then you need to determine the type of workout first and it is important that the workout is fun. For example, if you don’t like running, you don’t need to start running. In this case, another more suitable course should be chosen, the researchers point out.

What is suitable for a morning workout?

If you like your exercise, you will have more fun and it will improve your mood. It can make a huge difference, especially if you start your day that way, the research team said. For example, walks, cycling, online fitness programs with free weights, yoga, and Pilates are suitable for morning workouts.

Eat right after exercise

It’s also important to keep your body energized after your workout so that you don’t feel hungry all day. After exercise, it makes perfect sense to eat a nutritious meal. Ideally, it should contain protein, healthy fats, and complex carbohydrates. Providing post-workout protein is especially important for weight loss and for building or maintaining muscle.

Burn more calories with protein metabolism

The results of a study from Texas A&M University show that the body uses more calories for protein metabolism than fats and carbohydrates. Protein helps you feel full after a long period of exercise and helps burn more calories. In other words, you won’t eat as much as the day goes on and you will lose weight more easily.

Eat protein soon after training

In the case of protein, it is important to ensure that it is consumed as soon as possible after training. Protein helps repair muscles after fine tears appear in the fibers, for example through weight training, and contributes to muscle building. The intake of amino acids is also important for muscles to be properly repaired and built.

Getting the day started right helps you lose weight and reduce hunger at the same time. (Image: JenkoAtaman / Stock.Adobe.com)

Going for a 30 minute walk in the morning and having a cup of coffee and scrambled eggs afterward is a great way to start the day and help you lose weight. The combination of exercise and protein will help your body feel full and energized throughout the day. Such a morning routine is also a good prerequisite for eating healthy and nutritious meals throughout the day. (as)

Author and source information

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This text complies with the requirements of specialized medical literature, medical directives and ongoing studies and has been verified by healthcare professionals.


Erik A. Willis, Seth A. Creasy, Jeffery J. Honas, Edward L. Melanson, Joseph E. Donnelly: The Effects of Workout Timing on Weight Loss and Components of Energy Balance: An Essay Midwestern Exercise 2, in International Journal of Obesity (published 09.09.2019), International Journal of Obesity Richard B Kreider, Bill Campbell: Protein for Exercise and Recovery, in Phys Sportsmed. (published in June 2013), Phys Sportsmed

Important note:
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.