Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
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Regular walking supports loss of visceral fat, a harmful type of fat linked to chronic disease risk.
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Whether in the morning or evening, walking at any time of day can provide meaningful benefits.
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Consistency matters more than timing—choose a time you can stick with.
Not all body fat is created equal. The fat hidden deep in your belly—known as visceral fat—is particularly important to understand. Unlike subcutaneous fat, the pinchable layer beneath your skin, visceral fat surrounds vital organs like the liver, stomach and intestines. Visceral fat is metabolically active, which means too much of it can pose serious risk to your health.
“This type of fat can affect hormone production, increase levels of inflammatory cytokines, fuel insulin imbalance and raise the risk of chronic diseases,” Megan Tomlin, M.S., RD, explains. These potential health impacts make reducing visceral fat a priority to protect your long-term health.
Exercise is one of the most effective ways to reduce visceral fat, and it doesn’t require high-intensity workouts. Walking, in particular, is one of the most accessible and effective tools at your disposal. “Regular walking improves insulin sensitivity, lowers stress hormones and supports fat metabolism, making it an effective and sustainable way to reduce visceral fat over time,” says Mascha Davis, M.P.H., RD.
But as you lace up your sneakers, you might find yourself wondering: Does the time of day matter? Is a sunrise stroll more effective than a sunset stride? We spoke with experts to find out whether there’s truly a “best” time to walk for visceral fat loss.
Is There a Best Time?
When you look at the science of fat loss, it’s easy to get caught up in timing “hacks” or secret tricks that promise faster results. But for walking and overall health, experts say we may be overcomplicating things.
The most important factor in any exercise routine is your ability to stick with it long-term. If you force yourself to wake up at 4 a.m. for a walk but hate every minute of it, you likely won’t last a month. Likewise, if you plan to walk after work but are always too exhausted, that plan fails too. Therefore, the “perfect” time is largely subjective.
Tomlin puts the debate to rest quite clearly: “In short, no, there is no ‘best’ time to walk to reduce visceral fat. Consistency is more important than timing.” The cumulative effect of daily movement—regardless of when it happens—is what ultimately shifts the needle on visceral fat. The goal is to build a habit that fits naturally into your lifestyle so that you never have to rely solely on willpower to get out the door.
That said, if you’re curious, there are some subtle differences between walking in the morning versus later in the day.
Benefits of Walking in the Morning
While consistency is king, there are unique benefits to getting your steps in early. For many people, a morning walk sets a positive tone for the day, ensuring your workout is done before daily distractions derail good intentions. This sense of accomplishment, plus the natural mood-boosting benefits of exercise, can start your day off on the right track.
Morning walks can also support metabolic health by improving blood sugar regulation and enhancing metabolic flexibility—your body’s ability to efficiently switch between burning carbs and fat. In particular, getting in a morning walk before a busy workday, especially if it involves sitting at a desk, reduces sedentary hours. Research shows that even 30 minutes of light activity instead of sitting can improve metabolic flexibility and may support visceral fat loss.
As for whether you should do this before or after you eat, the answer isn’t as clear. Some people enjoy walking before breakfast, or “fasted cardio,” while others prefer eating first. Currently, research shows overall benefits are similar either way, so the best approach is one you’ll actually do consistently.
Finally, one often-overlooked perk of morning walks is exposure to early sunlight. Morning light helps to regulate your circadian rhythm and improve sleep quality, explains Raksha Shah, M.A., RDN. Poor sleep is linked to increased visceral fat, so getting outside early can have meaningful effects on both sleep and overall health.
Benefits of Exercising in the Afternoon (or Evening)
If you aren’t a morning person, don’t worry—walking later in the day comes with its own powerful benefits, especially for how your body handles food. After we eat, our blood sugar levels naturally rise, and walking shortly after a meal can help blunt this spike by encouraging your muscles to use that glucose for energy.
This is particularly relevant after dinner, which is often the largest meal of the day. “Walking after meals, especially dinner, can be particularly helpful because it improves blood sugar control and insulin sensitivity, which influence visceral fat storage,” says Davis. Moving your body when blood sugar is elevated helps prevent excess insulin secretion, which can signal the body to store fat.
Walking later in the day can also make the habit easier to stick with, especially for those who rush in the mornings. For many, exercise after work can serve as a decompression tool to transition from “work mode” to “relax mode.” Not only can this help lower stress, but it can set the tone for a more restful evening and better sleep.
Getting Started
Ready to tackle visceral fat with a daily walk? The key is to keep it simple and sustainable. Here are a few strategies to help you build a walking routine that lasts:
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Start Gradually. If you are new to exercise, begin with just 10 to 15 minutes a day instead of jumping straight into an hourlong walk. This lets your muscles and joints adapt without causing soreness or injury. Gradually add a few minutes each week as your stamina improves.
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Pick a Time That Works Best. Look at your daily schedule and identify a window where you’re least likely to be interrupted or distracted. Whether it’s first thing in the morning, during your lunch break or after dinner, dedicating a specific time helps automate the habit.
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Find a Walking Buddy. Pairing up with a friend, family member or neighbor can make the activity significantly more enjoyable and social. Having someone waiting for you creates a sense of accountability, making it much harder to skip your walk when you don’t feel like it. The conversation also makes the time pass quickly, turning exercise into a social outing.
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Pair It with Entertainment. If you’re walking solo, try listening to your favorite podcast, audiobook or an energetic music playlist while you move. This technique, often called “temptation bundling,” pairs something you enjoy with a healthy habit you want to build. It can make the walk feel like a reward rather than a chore.
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Track Your Progress. Consider using a simple pedometer, a smartwatch or a journal to keep track of your daily steps or time spent walking. Seeing your numbers increase over time provides a tangible sense of accomplishment and motivation to keep going. It also helps you spot patterns in your routine so you can adjust as needed.
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Visit a Health Care Professional. Before starting a new exercise routine, it’s important to run it by your health care provider, especially if you have any underlying conditions. They can also help design a walking plan that works best for you.
Our Expert Take
Ultimately, winning the battle against visceral fat isn’t about stressing over the “perfect” time to walk. It’s about moving your body consistently and taking a holistic approach to your health. Whether you love the quiet calm of a morning stroll or the stress-busting benefits of an evening walk, the best time is simply the time you will actually do it.
Remember that walking is just one piece of the puzzle. “Sleep, stress and nutrition all influence visceral fat, so walking works best as part of a bigger routine,” says Shah. By combining daily movement with adequate rest and a balanced diet, you create the best environment for your body to thrive.
Read the original article on EatingWell