Buzz
At first glance, it makes sense: skipping a meal before aerobic exercises like running forces your body to burn more fat, leading to greater weight loss. However, while fat usage increases during the activity, long-term studies show no significant weight loss benefits from fasted cardio alone.
The experts at Examine.com have analyzed numerous studies comparing fasted and fed training states, reaching a clear conclusion:
Training on an empty stomach, regardless of calorie consumption, does not lead to greater fat burning or weight loss over time, even though a higher percentage of fat is used as energy during the workout.
This doesn’t mean fasted cardio is pointless or without merit.
For many, running or engaging in aerobic exercise with just black coffee or water comes down to personal preference and convenience (who wants to wake up two hours earlier for a quick morning jog, after all?).
When it comes to health and weight loss, personal choice outweighs any overly complex “optimized plan.” What works best for you—whether it’s skipping breakfast before a run or enjoying a meal—will help you maintain healthier habits in the long run. Prefer an early morning run without eating? Go for it. Crave a tasty sandwich before hitting the pavement? That works too. Either way, the impact on weight loss is minimal, so choose what feels right for you.
Check out the link below for more insights and a look at the studies reviewed by the Examine team.
Image by See-Ming Lee.
