Morning Walk vs Evening Walk: Which Is Better for Weight Loss? Here’s What Experts Say

Lifestyle Correspondent
info@impressivetimes.com

If hitting the gym isn’t your thing, walking might just be the perfect solution to meet your weight loss goals. It’s simple, cost-free, joint-friendly, and suitable for almost everyone. But one question often lingers in the minds of weight-watchers: Is walking in the morning better than walking in the evening?

We turned to Dr. Monu Singh, Director of Orthopaedics at Fortis Hospital, Manesar, to break it down. According to him, both morning and evening walks have unique health benefits, and the real game-changer isn’t the time, but consistency.

Why Morning Walks Could Give You an Edge

1. Boosts Your Metabolism Early
Walking before breakfast can help tap into your body’s fat reserves. “Early walks can trigger fat-burning and elevate your metabolism for the day,” says Dr. Singh.

2. Sets a Positive Tone for the Day
Morning activity boosts mental clarity and encourages healthy choices throughout the day—be it eating right or staying active.

3. Less Distraction, More Discipline
Morning schedules tend to be more predictable. There’s less risk of skipping your walk due to work meetings or social commitments.

4. Better Sleep at Night
Exposure to morning sunlight can help regulate your circadian rhythm, promoting sound sleep—a critical component in managing weight.

 One caveat: Poor air quality or winter smog in the mornings can be harmful. In such cases, opt for indoor walks or use a treadmill.

Evening Walks Have Their Own Superpowers

1. Stress Relief After a Long Day
Evening walks can be meditative. They help calm your mind, reduce stress hormones, and prevent emotional eating.

2. Aids Digestion
A 20-30 minute stroll after dinner can help ease bloating, regulate blood sugar, and keep your metabolism ticking.

3. More Energy, Better Performance
“Your body is naturally more flexible and warmed up by evening. This allows you to walk longer or at a higher intensity,” explains Dr. Singh.

4. Social and Fun
Walking with family or friends in the evening turns it into an enjoyable routine, helping you stay consistent.

Morning vs Evening: Which One Wins?

According to Dr. Singh, there’s no one-size-fits-all answer. The key to weight loss is calorie deficit and consistency. Whether you burn calories at sunrise or sunset, what really matters is showing up every day.

“Find a time that fits into your lifestyle and stick with it,” says Dr. Singh. “Regular walking—whether it’s before breakfast or after dinner—can lead to impressive results over time.”

Smart Tips to Maximize Your Walks

  • Walk briskly—slightly out of breath, but still able to talk.

  • Aim for 30–45 minutes per session, five days a week.

  • Try interval walking: alternate between slow and fast pace.

  • Pair walking with a healthy, calorie-controlled diet.

  • Use fitness trackers to monitor steps and stay motivated.

  • Invest in comfortable walking shoes to avoid injuries.

  • Stay hydrated before and after your walk.

 Whether you’re a morning person or a night owl, walking can be a powerful tool in your weight loss journey—as long as you stay consistent. So tie your laces, step outside, and let your feet do the talking.

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