Home » Does training in the morning on an empty stomach make you lose weight? Word to the expert

Does training in the morning on an empty stomach make you lose weight? Word to the expert

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When starting a weight loss or fitness it happens (often) that you want to speed up time: seeing the scale display mark a few kilos less after just a few days is undoubtedly good for the spirit. But, never as in this case, the proverb “haste is bad counselor” is more appropriate. In order for weight loss to be healthy and lasting, it is essential to let yourself be guided by a specialist and proceed with caution. Because some “tricks” used could be really useless and unhealthy. The fact of training in the morning on an empty stomach, for example, would not be at all useful for burning more fat and thus accelerating weight loss.

“In the past it was thought that fasting at dawn training could be useful for improving the performance of athletes who had to undergo prolonged efforts at medium-low intensity, such as the marathon. However, recent studies have questioned its effectiveness, or rather have shown that the benefit is modest ”, explains Stefano Righetti, a cardiologist who collaborates with Equipe Enervit.

Many people are convinced that a fasted workout has miraculous effects on fat burning. In reality, we must be very careful as it could be risky for our health and for muscle deconstruction.

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Training on an empty stomach, what happens

During any physical effort the organism needs energy, which varies according to the type of training and intensity. Lack of energy can lead not only to poor performance, but also to health problems. When our body is fasting and therefore in lack of carbohydrates, to recover the necessary energy it must draw from the fat reserves. Subsequently our body could try to obtain energy also from the proteins stored in the muscles.

Fasting training, factors to consider

“During fasting exercise, but only if the intensity of the activity is medium-low, it is the fats coming from the intramuscular triglycerides that are mainly oxidized. Changing body composition with this strategy is therefore difficult. Not only, when you do more workouts of this type, prolonged over time, the benefits on the oxidation of fatty acids tend to be lost and you could run into immune or hormonal alterations. The best strategy to lose fat mass through physical activity is quite simple, that is, you have to create a “calorie deficit”: within 24 hours, the calories consumed must be more than those consumed with the diet. So run or pedal more and eat less! ”, Says Righetti.

What to eat before training

“Before exercising, it is better to eat. If you find it difficult to tolerate food intake, I recommend taking the meal away from training or taking, before starting, more easily digestible products, such as bars or gels, containing mainly carbohydrates. Or you can start on an empty stomach and take carbohydrates during training, always in the form of gels or liquids ”.

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What to eat after training

“Once the training is over, to optimize recovery, it is good to consume carbohydrates in association with proteins. It is also very important to restore lost liquids and mineral salts. However, we should avoid finishing training with significant losses of fluids and salts: maintaining good hydration during exercise is essential for both health and performance ”, concludes Righetti.

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