Trying to lose weight but don’t like going to the gym? Then walking can be a great choice. It doesn’t cost anything, is easy on the joints, and suits almost everyone. Even a daily walk of 30–45 minutes can support steady weight loss. A common question many people have is whether walking in the morning or evening helps burn more fat. To get an answer, we spoke to Dr Monu Singh, Director – Orthopaedics, Fortis Hospital, Manesar.
“Walking is one of the safest and most effective forms of exercise,” says Dr Singh. “It helps burn calories, keeps the body active and improves overall health. When it comes to the best time to walk, there is no fixed rule. Morning walks work well for some people, while others feel more energetic in the evening. The key is to choose a time you can follow regularly.”
He adds that consistency matters more than timing. “A regular walking routine, done most days of the week, will give better results than worrying about the perfect time of day,” Dr Singh explains.
Why a morning walk might be better
1. It kickstarts your metabolism
If you walk early in the morning, especially before breakfast, your body may use stored fat as fuel. “This can help with fat loss and boost your metabolism for the rest of the day,” explains Dr Singh.
2. It sets the tone for a healthy day
Starting your day with a walk can make you feel fresh, focused, and more motivated to eat well. It’s like a mental reset button.
3. Fewer chances of skipping it
Morning walks are easier to stick to as it has fewer distractions, less traffic, and nothing unexpected like work calls or sudden dinner plans.
4. Helps you sleep better at night
Morning sunlight helps regulate your body clock. “It improves your sleep quality, which plays a big role in managing weight,” says Dr Singh.
One caution: In winter or when pollution is high, morning mist and smog can affect your lungs. “If the air quality is poor, it’s better to walk indoors or on a treadmill,” Dr Singh warns.
Why an evening walk can also work wonders
1. Helps reduce stress
Evening walks are great after a busy day. They calm your mind and reduce stress—one of the main reasons many of us eat junk or overeat.
2. Good for digestion
A short walk after dinner can help prevent bloating and acidity. It keeps your digestion and metabolism active.
3. You can walk harder and longer
Your body is more flexible in the evening. “You may feel stronger and more energetic, which helps burn more calories,” says Dr Singh.
4. It’s a fun social time
Evening walks with your partner, kids, or friends can make it more enjoyable—and easier to make it a habit.
So, which is better: Morning or evening walks?
Honestly, both are good. What matters more is how often and how long you walk, not the time of day. “Weight loss depends on staying in a calorie deficit,” explains Dr Singh. “That means burning more calories than you eat. Whether you do it in the morning or evening doesn’t matter as much as doing it regularly,” he said.
If you’re a morning person, go for a walk before breakfast. If you feel more active in the evening, walk after work or dinner. Just pick what suits your schedule and stick with it.
Tips to get the most out of your walks
To get the most out of your walks, keep a brisk pace as you should feel slightly out of breath but still able to talk. Aim to walk for 30 to 45 minutes at least five times a week. “You can also try interval walking by switching between a normal and faster pace to burn more calories. Pair your routine with a healthy, balanced diet, track your steps using a fitness band or phone app to stay motivated, and wear comfortable shoes to avoid pain or injuries,” he said.
Remember to drink water before and after your walk. “Even small efforts like daily walks can lead to big results over time if you stay consistent,” says Dr Singh. You don’t need a gym or intense workouts to lose weight, just lace up your shoes and start walking, whether in the morning or evening.