Did you know that...

Valentin Belz 12. May 2021

Foto: iStock.com/lzf

...it is easier to lose weight by doing sports in the morning than in the evening?

But one thing first: you won’t lose weight with sports alone. How you eat is much more important. But in any case, sports will complement this perfectly. And the likelihood of success is greatest when you do it before 12 noon, according to an American study. Erik Willis, Director of Studies at the University of North Carolina, has no explanation for this. But he can think of three possible reasons:

  1. Those who usually train in the morning are less likely to be derailed by distractions. This ensures regularity.
  2. Those who train in a fasted state in the morning optimise their lipid metabolism and can boost fat reduction.
  3. Training in the morning can promote increased feelings of satiety and as a result, less food is eaten during the day.

What does this mean for us amateur athletes?

Those wanting to lose weight should not only question their eating habits but also integrate fixed times for sports into their weekly program. And these should ideally be done in the morning. It is important that your diet and sport are chosen in such a way as to be practical in the long term. In other words, you shouldn’t enjoy the "new" diet and chosen sport for just a few weeks, but for months. You otherwise run the risk of a rude awakening if one or the other returns to the old pattern and the pendulum swings back to the other side.

5 tips for training in the morning

  1. Plan fixed training units in your weekly calendar to ensure they effectively take place.
  2. If you train in a fasted state in the morning, ideally do so at a moderate or even low intensity and for a duration of 30 to 90 minutes.
  3. Add content to your training units with different forms of training and thus give them meaning. This will provide you with additional motivation and a guaranteed increase in performance.
  4. To increase your basal metabolic rate, supplement your endurance training with strength training. Your own body weight is usually sufficient for this, so you don’t necessarily need to go to the gym.
  5. After the unit, make sure that you adequately replenish your carbohydrate reserves and plan sufficient time for recovery.