Most people work out either in the morning before the day starts or in the evening after work.

Both times have benefits: morning workouts boost energy and productivity, while evening workouts help relieve stress. Either way, exercise supports weight loss, improves mood, and increases energy.

But that brings up the question: Is there really an ideal time to exercise, especially if you’re looking to lose weight?

As I dug into the research, I found a recent study published in Obesity that suggests morning workouts might have a slight edge. The researchers found that exercising between 7 a.m. and 9 a.m. is linked to better weight-loss outcomes, including lower body mass index (BMI) and waist circumference.

The study analyzed data from over 5,200 adults who met the World Health Organization’s (WHO) guideline of 150 minutes of moderate to vigorous physical activity per week. Participants wore accelerometers to track their movements, and researchers split them into groups based on when they exercised: morning (7–9 a.m.), midday (9 a.m.–4 p.m.), or evening (5–8 p.m.).

Here’s what stood out: morning exercisers had an average BMI of 27.5 compared to 28.3 for other groups. Their waist sizes were smaller, too—37.7 inches on average, versus 38.5 inches for the midday group and 38.4 for evening exercisers.

The caveat is that the study was observational, meaning it couldn’t definitively prove that exercising in the morning causes weight loss. Their lifestyle habits could have influenced the results.

And while morning exercise can help boost metabolism and support weight loss, neuroscientists recently discovered another surprising factor that can make healthy habits much easier to stick to: a specific brainwave linked to focus, motivation, and faster learning.

Most adults rarely activate it — but Dr. Johnson has developed a simple method to switch this brainwave back on, helping you stay consistent, improve discipline, and strengthen your memory as you build better routines.

👉 Watch how to activate this “supermemory” brainwave — at any age

Morning exercisers in the study tended to share certain traits—they were older (by over a decade), predominantly white and female, and more likely to have college degrees. They also had healthier behaviors, like eating fewer calories and staying consistent with their exercise routines.

Many morning exercisers work out before eating breakfast—this is called fasted exercise. 

Since the body hasn’t received food yet, it burns stored fat for energy instead of relying on recently eaten carbohydrates. This may help with fat loss.

After a workout, the body’s metabolism stays elevated for a while, meaning it continues burning calories even at rest. This means that morning exercisers may burn more calories throughout the day—even if they sit for long periods afterward. 

This idea gives me peace of mind. Knowing that showing up for a morning workout sets my body up for continued calorie burn makes me feel less guilty about spending the rest of my day at my desk without worrying that my sedentary hours will completely derail my efforts.

Interestingly, the study found that morning exercisers were more sedentary throughout the day than those who worked out later.

Morning exercisers may also have more structured schedules, making it easier to stick to routines. They may also sleep better, feel less stressed, and have bodies that naturally adjust to early workouts.

Many people recommend working out first thing in the morning before checking emails or social media. It helps avoid distractions and builds consistency.

I’ve noticed that when I work out early, I feel accomplished and more energized. Plus, I don’t have to worry about fitting it in later.

But weight loss isn’t just about timing—it’s about lifestyle.

A healthy diet is key. While maintaining a calorie deficit is important, focusing on nutrient-rich foods is just as crucial to prevent muscle loss while shedding fat—especially when it comes to getting enough protein.

And if morning workouts don’t fit your schedule, that’s perfectly fine. The best time to exercise is the time that aligns with your energy levels and daily routine. What truly matters is staying consistent and committed to a workout plan, no matter when you choose to do it. 

So whether you’re setting your alarm early or squeezing in a session after work, stick with what fits your lifestyle. At the end of the day, any exercise is better than none, and the best workout is the one you actually do.