Working Out Before Breakfast Burns More Body Fat Than The Same Workout Post-Breakfast

Research published in the British Journal of Nutrition suggests that it is possible to burn up to 20% more body fat by exercising in the morning on an empty stomach.

They also examined fat metabolism and the consequential calorie intake for exercising in a fasted state. It showed that subjects did not consume additional calories or experience increased appetite following their morning bout of exercise.

In order to lose body fat we need to utilise more fat as energy. Exercise will increase the total amount of energy we expend and a greater proportion of this comes from existing fat if the exercise is performed after an overnight fast.


Gonzalez JT, Veasey RC, Rumbold PLS, Stevenson EJ, Breakfast and Exercise Contingently Affect Postprandial Metabolism and Energy Balance in Physically Active Males, British Journal of Nutrition, 2013, 1; DOI: 10.1017/S0007114512005582.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.
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