There are important considerations when exercising on an empty stomach.
We’ve all heard that morning cardio on an empty stomach is the holy grail of weight loss. Fasting for over 13 hours before hitting the gym forces your body to burn fat for fuel, leading to faster weight loss results.
But does exercising on an empty stomach really always help with weight loss?
A study from Nottingham Trent University in the UK found that fasted exercisers did burn more fat than their well-fed counterparts. However, these same gym-goers reported feeling less energized and enjoying their workouts less.
Alexander Rothstein, the coordinator of the exercise science program at the New York Institute of Technology, explained that while exercising on an empty stomach can burn some body fat, it may reduce the total amount of fat burned in the long run. A 2022 study found that people who exercised in the evening after fasting for seven hours performed worse than those who did not fast. This suggests that insufficient energy can decrease exercise endurance.
Experts caution that hitting the gym on empty could lead to some seriously unpleasant side effects, like dizziness and fatigue, due to low blood sugar and dehydration. Additionally, are you trying to lift weights while running on fumes? A light pre-workout is needed to keep you going strong.
Your body is not ready to rock ‘n’ roll first thing in the morning. Your temperature is low, and your muscles are stiffer than last season’s jeans. That means stretching and warming up are crucial unless you want to risk injury. Long cardio sessions on an empty stomach might eat away your hard-earned muscle, slowing your metabolism. That is not exactly the fast track to weight loss.
Fasted workouts are effective. Exercising on empty could work if you’re laser-focused on fat loss, carrying extra belly fat, or blessed with muscle and curves. However, it is not recommended if you have diabetes or blood sugar issues. Fasted workouts can spike your stress hormones, sending your blood sugar on a roller coaster ride.
If you’re set on that morning sweat session, fuel up with some simple carbs. Think banana with a smear of peanut butter or yogurt topped with your favorite fruit. These quick bites will give you the energy to crush your workout and set you up for a balanced post-gym meal.
