What time should you exercise to lose weight?

Very fashionable for food rebalancing, chronobiology could also make our body more efficient for losing weight.

Our body is managed by an internal clock, located in the hypothalamus, a small gland in the brain. Clearly, the body is programmed to operate on a 24-hour rhythm, with periods of wakefulness and sleep. Throughout these phases, the hypothalamus acts as a conductor to operate the organs, manage hormonal secretions, blood pressure ... according to the needs of the day.


For example in the morning, the body produces cortisol, a hormone that gives the energy needed to wake up. In the evening, however, melatonin is secreted to promote sleep. "We all operate on this 24-hour rhythm, but our internal clock is very sensitive and can be disturbed by external factors such as lack of light, diet, stress ...", specifies Dr. Michel Gaillaud


Move at the right time to lose more weight?

What if doing a running session or a gluteal session at a specific time could be more effective in losing weight? "Depending on the time of day, the body is more or less efficient in carrying out physical activity, notes Dr. Gaillaud. This allows us to have better endurance and greater physical strength, which allows us to draw more from the fats of reserve and therefore lose more weight. "

In addition, the body secretes different hormones during the day, and some such as cortisol or adrenaline influence the destocking of adipocytes, the cells that manage stored fat.


Between 6 a.m. and 10 a.m .: opt for a gentle physical activity

Upon awakening, the body needs time to revive all of the functions that have been put on standby during the night, including heart activity. "It is therefore better to avoid too intense sports that stress the heart, such as jogging," warns Dr. Gaillaud.

Similarly if you force too much, you risk dizziness or malaise because the body comes out of a fasting period of several hours and does not have enough energy available. Favor soft sports such as Pilates or yoga. Even if it is not going to consume a lot of calories, the deep work of the muscles makes it possible to gain weight and to refine the silhouette.

Should you do sport on an empty stomach to lose more weight? Not sure. "At the time, we burn 30% more fat. But studies show that there is a rebalancing during the day. In the end, the body will not consume more calories", explains Eve Tiollier, a specialist in chronobiology and nutrition at the National Institute of Sport, Expertise and Performance.

Between 10 a.m. and 12:30 p.m.: focus on endurance sports

"This time of day is conducive to weight loss," says Dr. Gaillaud. Breakfast was taken a long time ago, so the body is not busy digesting and concentrating on the physical effort required. In addition, blood sugar - the amount of sugar in the blood - is at its lowest level. As a result, the level of insulin - a hormone that is produced according to the blood sugar level - is also lower, which promotes the elimination of installed fat. It is therefore a good time to practice endurance sports such as running, swimming or cycling for 40 to 50 minutes if your lunch break allows.

Between 4 p.m. and 7 p.m .: yes to intense activities

"This is the best time of day for a high intensity sport because lunch is digested and muscle strength and cardiac capacities are at a maximum," says Dr Gaillaud. It is thus easier to practice for a long time, for an hour or even more and thus burn more reserve fat.

To be preferred: jogging, cycling or swimming at a brisk pace. "Before I ran in the morning but I couldn't lose weight. As soon as I started running in the evening, I lost 5 kilos, while I ate the same way," says Sandrine, 41.

How often to train to lose weight?

According to Dr. Michel Gaillaud: "To lose weight quickly, it would ideally be necessary to practice physical activity twice a day - between 10h and 11h and between 16h and 19h-, five days a week. An inconsistent rhythm with the daily life of most people. The most realistic: at least three times a week, alternating cycling, brisk walking and jogging lasting at least 30 minutes. "

Another piece of advice to stabilize your weight: bet on regularity. Better not to stop for more than a week because a longer interruption can disrupt the weight loss mechanisms and cause a yoyo effect.

Marie, 40, experienced it: "Before I practiced swimming intensely for short periods, I lost weight well. But as soon as I reduced the pace, I regained my weight. For a few years, I have been keeping my good resolutions . I go to the pool three times a week and I can keep my figure. "

Are there hours to avoid doing sports?

If certain periods are more favorable to have a sporting activity, others on the other hand should be avoided. Between 1 p.m. and 3 p.m., it is better to abstain because the organism is already occupied by the work of digestion which can be harmful for the proper functioning of the body. "Indeed, he uses the food ingested to 'nourish' certain organs, explains Dr Gaillaud. If you solicit him at the same time by physical activity, he will have to find energy and use the food to keep up the pace and not for the functioning of the other organs. "

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