The Best Time to Exercise for Weight Loss

[@KarlMeyer]

I would love some more videos focussed on the fitness side of the health equation!

[@zachrowell6795]

@@G-rigger But longevity cannot be achieved without fitness, no? I’d love to see him delve into the data on exercise more!

[@johnballattorney]

I agree. More on exercise please

[@cominoengenharia]

Have you managed to already watch the dozens of videos about exercise in the platform? Have you Read the chapter in his book about it? It's included even in his daily dozen, the most important daily factors to consider for longevity and well-being.

[@ethicalphytophage]

"which we will explore next." Doc! I want to know now! Seriously though, thank you for all that you do. Much love!💚💚😊😊🙏🙏

[@russianvegangirl]

Wow, finally! I was researching thus question recently and couldn't find a solid answer. This video is so helpful!!

[@lizpimentel2566]

Good to know my routine works! I eat an early lunch and workout in the afternoon roughly 5 hours after I eat. I can't workout in the morning because I already wake up so early for work 😅

[@cory2665]

I was on the fence regarding fasted cardio, these studies obviously point to the benefits, thank you for this video.

[@cory2665]

⁠@Quentin Styger well the first study is on aerobic exercise that certainly includes running and other forms of cardio hence the conclusion.

[@Da-Sheek]

Ya i worry about the prevenient potentials of passing out during exercise being low on nutrients during that time.

[@Joseph1NJ]

@@quentinstyger747 Shouldn't they be as long as you're in zone 2?

[@dennishartmann6838]

@@Da-Sheek come on, a bit of exercise in the morning might sound strange, but it's absolutely doable and something that you can get used to :D Your body can do a lot more than you might think.

[@Joseph1NJ]

@@Da-Sheek Not likely as long as you're hydrated enough and not deficient in electrolytes from excessive perspiration over an extended period of intense exercise.

[@adamd9418]

Great video and I can't wait for the next one in the series - excellent cliffhanger as always!

[@juliedesnick7401]

So much great information in this short video. Thank you from one who is working on weight loss!

[@bethra.flowers]

I eat lentils sprouted which is a different flavor profile. They become sweeter so I add them to my fruit salads. ❤❤

[@williambraun8510]

No body cares

[@JamesSmithTexas]

Awesome thanks for sharing Bethra ❤

[@AndrewPawley11]

I love this channel!

[@universalsoldier2293]

Ugh, you convinced me. I really enjoy exercising at night right before bed because I sleep so much better. Maybe I can stop eating earlier in the afternoon and still get the benefit because I am not a morning person.

[@august4633]

The only downside to this is that you don't get any protein after exercising. Protein aids in recovery/ muscle protein synthesis. That being said, any exercise is good for you. So keep doing what you're doing if you prefer exercising during the evening :)

[@MaryDavidson911]

Hello Dr. Gregor, I saw your interview with Simnett nutrition and at the end you said you will donate proceeds of your upcoming book to charity and I wanted to know if you make public what charities that will be donated to? Been following you for a long time but I didn’t realize that this is your KZbin channel, so I just subscribed! Thank you for everything you do ! People call people a lifesaver, but you really are a lifesaver!

[@howheels]

"Unlikely to be consumed by the general population due to low palatability"? I think there's a population of about 1.3 billion people in the world who would disagree, and maybe the rest need to try eating idlis, dal, sambar, etc 😂

[@laurentlb]

In the paper, "low palatability" refers to the "lentils only" that were served during the study. Lentil-based dishes can of course be tasty.

[@samiryan214]

TL;DR, to lose fat you either exercise before breakfast or after 6 hours of any meal during the day.

[@Addy_Hawaii]

Listening during my morning walk before breakfast

[@ArikCard]

LETS GOOOOOO!!!! Thanks so much Dr Greger!

[@lorna8164]

I'm 59 having a hard time taking the weight off that I gained in the last few years 20 lb. I eat an earlier lunch so I am going to try this, will exercise before supper.

[@leejim9188]

@lorna you need to consume a low carbohydrate diet, which will lower your insulin and blood glucose for starters.....

[@sibntw]

I do fasted cardio every week day, glad to know I'm doing something right!

[@donwinston]

Fasted cardio doesn't make a shits worth of difference.

[@nazokashii]

So fascinating! Thank you so much

[@RODRIGO-cg5tu]

Tnks for Portuguese subtitles Doc!! 🌱

[@irinakuklina6621]

Looking forward to seeing next video! thank you so much for your work!

[@SemiPolymath]

This sounds great to lose weight, but once that goal is achieved, should strategy change to exercise after meals to lower A1C and postprandial blood sugar levels?

[@august4633]

Light/ moderate intensity cardio (e.g. a brisk walk) after meals has been shown to be very good for digestion. Fasted high intensity cardio is good for promoting autophagy before you break your fast (breakfast). It's good to eat carbs and protein after exercise to replace your glycogen stores, help your muscles recover and build new muscle mass.

[@garymathewson8760]

Great video ,as usual

[@dinam.1535]

Interesting!

[@bobrik335]

Awesome info ! ... i noticed that i burn way more fat and its easier to remain lean when i go for a run before eating anything !

[@knuglear6936]

Nice video

[@TheSoitenly]

Thanks for the information, it's good to have the facts. I guess it's like they say, timing is everything.

[@patjohnson9167]

Dr. Greger, will you send us your mothers recipe for LENTIL SOUP 🍲 pls. I really like eating them. When I make mine, I'll even eat a 1/2 cup for my breakfast! I feel full longer, satifies me and about the healthiest food one could eat! Thanks again for all that you do, my brother in Christ.

[@kengaskins5083]

Doc, can you give us your Mom's lentil soup recipe, PLEASE?

[@roddyx3559]

I have always taken my morning 30 minute walk after breakfast. Please post tomorrow’s video early in the morning so I can make the best decision when to take the walk. Sometimes I really hate your cliffhangers 🤣

[@august4633]

Fasted cardio can also increase autophagy before you break your fast (with breakfast), which might have various longevity benefits. Try to get some protein and carbs after exercising to promote muscle recovery and replace glycogen stores.

[@bettymaugeri7316]

Love your videos!

[@carfusz]

They never had my mom's lentil soup either. I make it all the time and other lentil recipes as well.

[@lorah3005]

👍👍

[@thalia1206]

I enjoy walking outside after a big meal

[@tulabead]

Looks like the AM exercise is back on the menu boys!

[@bluebell1924]

I'm confused with the diagram at around 2:50. Did poeple eat more when doing later exercises? How did they gain more fat than people not exercising?

[@FellVoice]

How are these patterns affected by people who practice OMAD (One Meal a Day) Intermittent fasting?

[@NutritionFactsOrg]

Hi, FellVoice! As far as I know, that question has not been "put to the test." Until it is, you can find everything on our site related to fasting here: nutritionfacts.org/topics/fasting/ Everything related to weight loss may be found here: nutritionfacts.org/topics/weight-loss/ and everything related to exercise may be found here: nutritionfacts.org/topics/exercise/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@littlevoice_11]

There is also compelling reseon fasted exercise enhancing insulin sensitivity and autophagy

[@seraphir4662]

Can you post a video examining the evidence for whether higher body fat percentage itself is the correlate factor for poorer health outcomes in heavier people or whether it's due to other factors that happen to correlate to having a higher weight.

[@xeropunt5749]

Very informative👍 Now, green tea of coffee (adjusted to equivalent caffeine content) for more fat burning, please…

[@hmbdata]

Presumably observational studies? Maybe the before breakfast exercisers are getting better metabolic benefits because of light exposure.

[@trevorregay9283]

I love these body hacks.......so exercising before I eat something in the morning is the way to go......but, I do think, some people, if they try this, should be careful. I could see some having a difficult time doing this with not eating any food, soooo, be careful if you are going to try this.....defintitely drink water before you attempt to do this in my humble opinion....

[@reality_design]

💕

[@ddpwe5269]

This is great all, but then it comes down to those of us who don't actually get a proper work-out unless we've had at least one meal. I'd rather have a better workout than lose a little bit more fat/day. I've tried many times and each time, my workout has just been under-par. Which actually makes me want to work-out more because they don't feel like a waste of time.

[@Alex-ky4cd]

Exercising first thing in the morning is really tough 😅

[@СэрВегангстер]

What about fruits in hour before training

[@NutritionFactsOrg]

Hi, @user-dy6vi4pi8u! If you want to do cardio in a fasted state, do not to eat anything before exercising. If that is not important to you, or if you are training for an extended period of time, then eating fruit beforehand is fine. I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@GregariousAntithesis]

Habitual steady state cardio reduces your resting metabolism and is about the worst thing you can do for weight loss. You need intervals or circuits of resistance training that cycle your heart rate over 140 bpm. Yes higher heart rates burn more carbs but higher heart rates also burn more calories in total and i can tell you from loosing 40lbs in roughly 3 months moderate high heart rate circuits and intervals kick your metabolism and cardio vascular health in the butt.

[@phoebegraveyard7225]

Thanks for the info, but you can’t just drop a bomb about your mum’s lentil soup without including the recipe. Seriously, please do a video on it ( bonus points for an appearance by Mummy Gregor.)

[@omikrondraconis5708]

Oh, this could make a difference for me as someone who managed to gain 10 kg within weeks on mostly wfpb food during the first lockdown... I will implement this and see how I feel with it!

[@MIMMarketing]

I hear you well. Do you still use oil at all? If you’re having problems losing weight and you eating wfpb and no processed foods than it’s probably the oil. After 9 years of eating pretty good myself I finally got strict on the no oil and now I’m dropping the pounds. I’m still eating avocados and olives so I have oil in my diet. Try it if you are also eating extracted oils. Give them up for a month.

[@AH-cy4md]

I also struggled to get about 10lbs off, even after being wfpb for years; I stopped using oil in my cooking and I lost almost 10lbs from that change alone!

[@dianeladico1769]

The other two replies are spot-on but I'll add watch how many nuts you eat as well.

[@ErikZoltan]

This is great. But health is not only about weight loss. I want to know the effects of exercise timing and other forms of exercise on all cause mortality.

[@fabioschafferer8374]

i love your content !

[@klang180]

I'm type 1 diabetic and go for a brisk 90min walk after lunch which enables me to take fewer insulin units. I would have thought this would be better for me personally than taking more insulin to cover the meal and exercising earlier in the day but I'd love to know if that's true?

[@agnidas5816]

Holy phuck. Thank you. 🙏🕉❤️

[@sojournern]

Didn't you have a video recently that said to exercise after dinner? Now I'm so confused.

[@dianeladico1769]

Exercise after a meal helps with blood glucose levels and insulin sensitivity. This focused on fat loss. Maybe you were thinking of one of those videos? Now, exercise just before a meal does help diabetics too, but they mostly studied post-meal.

[@Joseph1NJ]

@@dianeladico1769 I think you're both referring to A1C and exercise. A 10 minute postprandial walk is more effective at lowering A1C than 20 minutes of exercise in the morning. Maybe because it slows gastric emptying.

[@sojournern]

@@Joseph1NJ Thanks guys but so then what's the best time? I do both morning and night so I guess I'm okay but I'm trying to encourage my wife who is a diabetic.

[@Joseph1NJ]

@@sojournern Only my opinion, as I'm not qualified to give diabetic advice: the best time to exercise is when you can fit it in, what time of day you have the most energy for, it and when you enjoy it most. Try not to do it too late into the evening, as it can interfere with sleep. For A1c control, a short walk after dinner is always good in addition to regular exercise.

[@sojournern]

@@Joseph1NJ thanks!

[@Joseph1NJ]

Spoiler: "These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training."

[@lisac.9393]

wow!

[@Scream-Theory]

but what about if you intend to exercise for a long time at a high intensity? i’ve always thought that exercising in a fed state allows you to work harder for longer, and results in more net fat burned than a sluggish, shorter workout fasted

[@NutritionFactsOrg]

Hi, Scream Theory! The studies cited in the video did not address that question. For sustained, high-intensity exercise, it is probably best to take in some energy during, if not before activity in order to be able to sustain it. You can find everything on our site related to exercise here: nutritionfacts.org/topics/exercise/ Everything related to weight loss may be found here: nutritionfacts.org/topics/weight-loss/ and everything related to athletes may be found here: nutritionfacts.org/topics/athletes/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@trevorfireball]

Wonder how morning coffee factors into it? Since it increases blood sugar. I like to drink a coffee, then run, then eat. But maybe better to leave it out.

[@maiqueashworth]

I've heard you break down muscle when you exercise while fasting. There are so many unanswered questions here. What happened to muscle mass following the different eating times?

[@maiqueashworth]

@@focusedstudying8993 My main issue at the moment is near-sarcopenia. The other question is whether your body quickly replaces the lost muscle mass. Body builders say it's essential to eat enough when you want to increase muscle mass. There's a lot of very weak science in this area of research.

[@MatthewMichaelBrown]

@@maiqueashworth this is what I keep wondering. I wish in the diet book he considered muscle loss more. I have questions!

[@lowspeeddata]

i usually don’t eat breakfast and do my walk before i eat. it’s about working out before eating and not that it has to be done in the am right ?

[@lemondirector]

You’re telling me someone burned a quarter cup of fat in one day?

[@kardoffl1416]

Dayum, what a cliffhanger!

[@MIMMarketing]

Thank you to the comment section. Didn’t watch the video. I wanted the quick answer. Obviously it’s morning before food exercise. 😮

[@phillippinter7518]

Why does it matter if your burning the carbs from the meal or the fat stores in your body anyway if you're still going to be taking in the same number of calories. Won't you just be getting the calories back once you eat breakfast anyway?

[@NutritionFactsOrg]

Hi, Phillip Pinter! As mentioned in the video, the timing of exercise can influence how much fat is burned throughout the day. Morning exercise in a fasted state can make us burn more fat all day long than we would otherwise. You can find everything on our site related to weight loss here: nutritionfacts.org/topics/weight-loss/ Everything related to exercise may be found here: nutritionfacts.org/topics/exercise/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@cyclist5000]

This is misleading. As long as calories are equated, there are no differences fed versus fasted exercising. “These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.” DOI: 10.1186/s12970-014-0054-7

[@XeLYoutube]

today

[@elephantintheroom5678]

One wonders if pre-breakfast exercise resulted in more fat loss over a day simply because people who get up early enough to do it actually go to bed early enough to reap the metabolic benefits of early bedtime and actually getting enough sleep....? Have they examined this possible confounding factor?

[@TomIvens]

I would expect that anyone who can eat breakfast and have it settle enough to jog after will be out of bed earlier than the fasted joggers (and presumably in bed earlier as well?) At least when I'm looking to myself that is the case. Pretty much fall out of bed into my shoes and go.

[@dianeladico1769]

I only looked at the abstracts of two studies but they were both performed in metabolic chambers so I'm guessing all participants were on the same time schedule. Any decent researcher would normalize all other activities so there's only one variable.

[@elephantintheroom5678]

@@dianeladico1769 Not all studies normalise all other activities. Who are you, by the way?

[@elephantintheroom5678]

@@TomIvens Presumptions aren't science. As Dr. Greger would say, everything must be put to the test, of science. I'd like to know the scientist's answer. But, thank-you.

[@dianeladico1769]

@@elephantintheroom5678 The good ones do and Dr. Greger and staff curate them before they're relied upon or he notes any flaws in protocol. Plus it's pretty hard to have very many unapproved activities in a metabolic chamber. I'm a scientist with a background in performing and relying on peer-reviewed research. Why do you ask?

[@MrSuperbluesky]

You need about 100-200 calories before you exercise to sustainable preform at your best with enjoyment. Fruit is best

[@cyclist5000]

Where are the cited studies?? These findings are the exact opposite that Brad Schoenfield and Menno have referenced, which show NO SIGNIFICANT DIFFERENCES in fat burned fasted vs fed, UNTIL the 90 minute mark, which the fasted group burned SLIGHTLY more.

[@dianeladico1769]

The studies are linked under the video on the website.

[@jasonhsu4711]

The best time to exercise is the time that's most convenient for you. It's better to exercise at the "wrong" time than to not exercise at all.

[@amtisworld7184]

Bro 😡

[@donwinston]

Unless you are a 80 year old grampa you cannot exercise properly "fasted".

[@-Kerstin]

Really interesting but if you don't eat junk then you won't really have any weight to lose. I would be a lot more interested in other end points than weight loss.

[@DLFfitness1]

Exercise for strength, flexibility, mobility and balance. Eat fewer calories if you want to lose weight. 😉

[@not_velsia]

Stupid advice.

[@elephantintheroom5678]

Actually, I vehemently disagree. I've always had a WFPB diet, but pile on the pounds if I don't exercise. The only way I can ever remove fat is through running, hill climbing, or cycling. And it's far healthier to lose fat through exercise (that isn't exhausting - because that can also have bad metabolic effects, too) than by dieting, because dieting lowers your metabolism for up to a year afterwards, meaning nearly everyone regains weight lost via dieting. Vigorous, non-exhausting exercise, on the other hand, improves your metabolism by increasing mitochondria (and other positive consequences).

[@not_velsia]

@@pdblouin just because people don't exercise and prefer to starve themselves it doesn't mean exercise has no effect weight Loss...if you weight only 60kg or 127lbs...you still burn 3kilocalories per minute of slow walking, 9kcals by running...if you become faster at running then it reaches up to 12 kcals per minute. So in 30 minutes of cardio you can burn 360kcals...which is more than enough of a deficit to lose enormous weight. And if you are overweight or even obese, you burn way more calories by running or walking. Some obese people burn as many calories walking as an athlete does by running. There's a reason marathon runners eat 5'000 to 8'000 kilocalories per day and remain incredibly tin and skinny

[@not_velsia]

@@pdblouin i already read the reviews of those stupid studies and theories years ago. Long story short. You never become so efficient that you burn 0 kcalories while moving and EVEN IF IT WAS POSSIBLE. Nothing stops you from moving faster when you plateu...afterall, if you became more used thus more efficient to the movement, it means you can put more effort into it..and guess? PROFESSIONAL athletes which are supposedly too efficient, they still produce more horse power than normal untrained humans, thus consume more calories than normal untrained humans. The 5 best athletes in the world burn more calories on a bike than any average guy in the same amount of time. Simply because the more trained you are the faster you can move. The argument of the books is as stupid and moronic as saying "lifting weights doesn't build muscle, because the body adapts" guess what? The body of course adapts, and that allows you to put more effort...do more reps or lift heavier weights. It is very clear that there are a lot of researchers, doctors, writers and scientist which are complete utter morons. They give a PhD to anyone these days. And apparently they should teach more logical thinking in school.

[@DLFfitness1]

@@pdblouin I am a personal trainer, and it would be easy to sell exercise as a weight loss solution, but it simply isn’t true. Building muscle mass can definitely make you look better, but it doesn’t result in sustainable weight loss. Too much exercise can actually increase your appetite. I follow a low fat vegan diet. I eat plant foods with no added salt, sugar and fat. I don’t overeat, because my food isn’t addictive. I also avoid nuts and avocado. I always address diet with weight loss clients. I have had so many try and put the blame on me, when they don’t lose weight. I am quick to remind them of our conversation on the subject.

[@georgehornsby2075]

But what about doing cardio with no hands?

[@NanoNutrino]

This is basically what a low calorie keto diet does 24/7. Have so little glucose/glycogen, that your body makes a glucose alternative called ketones, which comes from fat. So your body makes up the calorie deficit by using your fat as a fuel source. Because you're not eating carbs which spikes insulin and Ghrelin, you are saved from having hunger pangs which psychology torture you about wanting to eat, so you go an entire day without eating easily. This is as close I've heard Gregor say that a keto diet works for fat loss, without saying it.

[@chfin7251]

Great video!