The Best Time to Walk for Weight Loss

In a Nutshell: The best time for a walk to aid weight loss is early in the morning, capitalizing on the body’s fasted state. Additionally, evening walks after dinner are beneficial for glucose absorption and enhancing sleep quality.


  • Early morning walks leverage the body’s fasted state for enhanced fat burning.
  • Short walks taken hourly during the day maintain consistent metabolic activity.
  • Evening walks post-dinner aid in glucose absorption and improve sleep quality.

When is the Best Time to Walk for Weight Loss?

“The secret to effective weight loss may just be a walk away,” says Certified Clinical Nutritionist Autumn Bates. Her insights offer a fresh perspective on using simple walking routines to maximize fat burning.

Maximizing Morning Walks

Autumn emphasizes the significance of morning walks. In the morning, our bodies are in a fasted state, burning fat as a primary fuel source due to lower insulin levels. 

A morning walk, preferably 15 to 30 minutes before any meal or coffee, capitalizes on this natural fat-burning state. 

Walking, a low-intensity exercise, maintains a lower heart rate, ensuring the body stays in the fat-burning zone.

Benefits of Walking in Nature

Walking outdoors, especially in serene environments like parks or near bodies of water, introduces the body to negative ions. 

This exposure can reduce cortisol, the stress hormone linked to belly fat. “The best time to walk is in the morning, in a fasted state, and ideally outdoors,” Bates suggests, for optimal fat burning.

Afternoon and Daytime Walks

Bates also highlights the importance of daily walking, especially during sedentary work hours. She suggests a simple hack: walking for one to two minutes every hour. 

This activity can add up to 2,000 extra steps during an eight-hour workday, enhancing insulin sensitivity and promoting fat burning.

Electrolyte Balance

Muscle cramps can be a concern for those new to frequent walking, often resulting from electrolyte imbalances. 

Bates recommends electrolyte supplements, particularly ones without sugar, to avoid triggering insulin, the fat-storing hormone.

Post-Meal Walks

Adding a short walk, even 5 to 15 minutes, after meals can help absorb excess glucose, reducing the need for insulin production. 

The best time for such walks is after lunch and dinner, helping not only with glucose absorption but also improving sleep quality by exposing the eyes to darkness and stimulating melatonin production.

Bates cautions against inevitable walking mistakes, emphasizing the need for a balanced approach to walking routines for weight loss.

Conclusion: Walk Timing for Weight Los

The key takeaways from Bates’ advice are clear: integrating walks into your daily routine, especially in the morning, can significantly enhance weight loss efforts. 

The best time to walk is when it aligns with natural body rhythms and lifestyle, whether it’s a brisk morning walk, a post-meal stroll, or a short burst of movement during the day. 

Walking not only aids in weight loss but also contributes to overall well-being by reducing stress and improving sleep quality.

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