Can you burn more fat by working out on an empty stomach?
Effects of time‐restricted feeding and meal timing on an 8‐week fat oxidation exercise training program—A randomized controlled trial
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Eating a carb snack before exercise didn’t block fat adaptation—even though it suppressed fat oxidation during the workout.
Previous research suggested carbs before exercise shut down fat-burning pathways. But this study shows the body still adapts over time to burn more fat, even with pre-workout carbs.
Practical Takeaways
Do 3–4 sessions per week of moderate-intensity cycling or jogging at your fatmax heart rate (where fat burning peaks) for 8 weeks to boost fat oxidation and improve body composition.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Eating a carb snack before exercise didn’t block fat adaptation—even though it suppressed fat oxidation during the workout.
Previous research suggested carbs before exercise shut down fat-burning pathways. But this study shows the body still adapts over time to burn more fat, even with pre-workout carbs.
Practical Takeaways
Do 3–4 sessions per week of moderate-intensity cycling or jogging at your fatmax heart rate (where fat burning peaks) for 8 weeks to boost fat oxidation and improve body composition.
Publication
Journal
Physiological Reports
Year
2025
Authors
F. Hofstätter, M. Niedermeier, L. Rausch, M. Kopp, Lydia Simpson, J. Lawley
Related Content
Claims (6)
Doing moderate exercise at a specific heart rate for 8 weeks helps your body get better at burning fat while working out, no matter if you eat before or not.
Fasting for 16 hours a day doesn’t make your body get better at burning fat during exercise any more than just doing the exercise alone.
Doing fatmax training helps you lose fat and gain a little muscle, even if you don’t change what you eat.
Hydration in a fasted, low-insulin state significantly enhances fat oxidation compared to hydrated states following carbohydrate intake.
Eating a small sugary snack before your workout might make it harder for your body to get better at burning fat during exercise, even if you fast the rest of the day.