Trying to lose weight but don’t like the gym? Then walking might just be your best friend. It’s free, low-impact, and works for almost everyone—young or old, fit or just getting started. And here’s the best part: a regular walking routine, even just 30–45 minutes a day, can make a real difference in your weight loss journey.
But here’s a question that many people ask: Is it better to walk in the morning or evening to burn more fat? We spoke to Dr Monu Singh, Director – Orthopaedics, Fortis Hospital, Manesar, to get the answer.
“Walking is one of the safest and most effective exercises, especially for weight loss,” says Dr Singh. “It’s gentle on the joints, helps burn calories, and improves overall health. But when it comes to the best time to walk, it really depends on your daily routine and energy levels,” he added.
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
- Walk briskly—you should feel a bit out of breath, but still able to talk.
- Do it for 30 to 45 minutes—at least five times a week.
- Try interval walking—switch between normal and fast pace to burn more calories.
- Eat right—pair your walks with a healthy, balanced diet.
- Track your steps—use a fitness band or phone app for motivation.
- Wear good shoes—to avoid pain and injuries.
- Drink water before and after walking.
“Even small efforts like daily walks can lead to big results over time if you stay consistent,” says Dr Singh. “And that’s what really matters.” You don’t need to join a gym or run marathons to lose weight. Just put on your walking shoes and take the first step—morning or evening, it’s your call.
