Do Fasted Workouts Lead to More Weight Loss? Dietitian Break Down the Fitness Trend - TODAY.com

What the report says

TODAY.com reported that dietitians are urging caution about the social media trend of “fasted workouts,” or exercising without eating beforehand. The article, written by Maura Hohman, focuses on whether the practice meaningfully improves fat loss or weight loss and cites TODAY contributor Joy Bauer and TODAY nutrition editor Natalie Rizzo, both dietitians.

According to TODAY, Bauer said exercising while fasted can increase the use of fat for fuel during that specific session because insulin levels are lower. However, she and Rizzo emphasized that this does not necessarily translate into greater long-term body-fat loss. Rizzo said the evidence is limited that empty-stomach workouts produce more weight loss than fed workouts when total food intake and exercise are comparable. The article also notes that eating before exercise may help some people train harder, burn more energy and support muscle building.

The dietitians advised that whether to eat first depends on the workout type, timing and how a person feels. TODAY reported that gentle activities such as an easy walk or light yoga may be tolerable without food for some people, while higher-intensity exercise, strength training, running, cycling or endurance workouts generally benefit from carbohydrates beforehand.

TODAY also highlighted safety concerns for people at higher risk from fasted exercise, including those using insulin or blood-sugar-lowering medication, pregnant people, people with fainting or low blood sugar histories, those with disordered eating histories, and athletes training for multiple hours. The article advises stopping and refueling if symptoms such as dizziness, shakiness, weakness, nausea, cold sweats, blurred vision, confusion or poor coordination occur.