Does Working Out on an Empty Stomach Really Burn More Fat?

Experts Explain / Photo File (Freepik.com)

Many fitness enthusiasts believe that exercising on an empty stomach in the morning helps burn more fat — but experts say this is only partially true and depends greatly on individual body conditions.

According to health specialists, glycogen levels are lower in the morning, as the body has already used much of its stored energy overnight. In this state, the body may turn to stored fat for fuel during exercise, which is why some people consider fasted workouts more effective for fat loss.

However, experts caution that fasted exercise is not a magic formula. If one’s overall diet and calorie management throughout the day are not balanced, the results will remain limited.

They further emphasize that this method isn’t suitable for everyone — particularly those with diabetes, heart or kidney problems, pregnant women, or individuals struggling with eating disorders should avoid working out on an empty stomach.

When it comes to workout intensity, experts recommend moderation. High-intensity workouts primarily use carbohydrates for energy, while moderate exercises such as brisk walking or cycling can help the body utilize fat more efficiently.

Additionally, incorporating strength training is essential, as it builds muscle mass — helping the body burn calories even while at rest.

Experts advise keeping the workout intensity moderate and eating a balanced breakfast afterward, including both protein and carbohydrates to support recovery and energy replenishment.

Ultimately, fitness is not about quick fixes. Sustainable results require a healthy lifestyle, proper sleep, nutrition, and stress management. While fasted workouts can be a helpful tool, they should be part of a broader, balanced fat-loss strategy.