Morning walk vs evening walk: Which is more effective to achieve your weight loss goals

By Admin

12 Jun, 2025

Trying to shed some extra pounds but not a fan of gym workouts? Walking might just be your best fitness companion. It’s free, simple, low-impact, and ideal for people of all ages and fitness levels. In fact, walking just 30–45 minutes a day can make a real difference in your weight loss journey.

But a common question people ask is: Is it better to walk in the morning or evening to lose weight faster?

To find the answer, we turned to Dr. Monu Singh, Director – Orthopaedics, Fortis Hospital, Manesar. According to him, both morning and evening walks offer unique advantages, but more important than timing is your consistency.

Why a Morning Walk Might Be Better

1. Kickstarts your metabolism
Walking on an empty stomach in the morning prompts your body to use stored fat for energy. This not only helps with fat burning but also revs up your metabolism for the day ahead.

2. Sets a healthy tone for the day
Starting your day with movement can leave you feeling energized and mentally refreshed. It sets the tone for better food choices and an overall healthier routine.

3. Fewer chances of skipping it
Mornings are generally less chaotic no sudden work calls or late meetings. That means fewer distractions and more discipline in following a routine.

4. Better sleep at night
Exposure to morning sunlight helps regulate your circadian rhythm, which leads to improved sleep a crucial factor in weight management.

⚠️ Note: During winter or when air quality is poor, morning walks outdoors can be harmful. “If there’s heavy smog or pollution, it’s safer to walk indoors or use a treadmill,” advises Dr. Singh.

Why an Evening Walk Can Work Wonders Too

1. Relieves stress
A walk after a hectic day is a natural stress reliever. And less stress means fewer junk food cravings and emotional eating.

2. Aids digestion
A light walk after dinner helps with digestion and can prevent bloating and acidity two common issues that interfere with healthy weight loss.

3. Your body is more ready for exercise
In the evening, your muscles are warmer and more flexible. “You may feel more energetic and walk longer or faster, helping you burn more calories,” says Dr. Singh.

4. It's social and fun
Evening walks can become quality time with family or friends. That fun element makes it easier to stay committed.

So, What’s Better: Morning or Evening?

The verdict? Both are effective. What really matters is how regularly and how long you walk.

“Weight loss depends on maintaining a calorie deficit burning more calories than you consume,” explains Dr. Singh. “The time of day matters far less than your consistency.”

So whether you’re a morning bird or a night owl, the key is to walk regularly and pair it with a healthy lifestyle.

Tips to Maximize the Benefits of Walking

• 🚶‍♂️ Walk briskly – You should feel a little breathless but still able to talk.
  
  

• ⏱️ Stick to 30–45 minutes – Aim for at least 5 days a week.
  
  

• 🔄 Try interval walking – Alternate between normal and fast pace to burn more calories.
  
  

• 🥗 Eat right – Combine your walks with a balanced, nutritious diet.
  
  

• 📱 Track your steps – Use a pedometer or fitness app to stay motivated.
  
  

• 👟 Wear supportive shoes – Prevent injuries and make walking more comfortable.
  
  

• 💧 Stay hydrated – Drink water before and after your walk.
  
  

Final Word

“Even small efforts like daily walks can lead to big results over time if you stay consistent,” says Dr. Singh. You don’t need a fancy gym membership or intense workouts to achieve your weight loss goals. Just lace up your shoes and walk morning or evening, the best time is the one you’ll stick to.