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Blast away more body fat before breakfast

People can burn up to 20% more body fat by exercising in the morning on an empty stomach, according to new research from Northumbria University.

In a study published by the British Journal of Nutrition, researchers wanted to find out whether the known benefits of exercising after an overnight fast were undermined by an increased appetite and eating more food later in the day.

The researchers asked 12 physically active males to perform an hour of treadmill exercise at 10am, either after they had eaten their ?first meal? or in a fasted state having not eaten since the previous evening.

Once the exercise was complete, the men were given a recovery drink. Later in the day participants were given a lunch of pasta which they were asked to consume until they felt ?comfortably? full. The meal was assessed and calculated, taking into account the amount of energy and fat they had burned off during the morning workout.

The good news is that the researchers discovered those who had exercised in the morning did not consume additional calories or experience increased hunger later in the day.

They also found (and here is the good bit) that those who had exercised in a fasted state burned almost 20% more fat compared to those who consumed a ?first meal? before their workout. This proves what we at Isle Lose It already knew, that performing exercise on an empty stomach provides the most desirable outcome for fat loss.

Javier Gonsalez, who is currently undertaking a PhD in Exercise and Metabolism, said ?Our results show that exercise does not increase your appetite, hunger or food consumption later in the day and to get the most out of your session it may be optimal to perform this after an overnight fast?

Dr Emma Stevenson, Senior Lecturer in Sport and Exercise Nutrition and Associate Director of Northumbria University?s Brain Performance and Nutrition Research Centre added ?This research is very important in helping to provide practical guidelines relating to food intake to individuals who are exercising to maximise fat loss.? She also went on to say that the study is only a short term one and that they can only speculate on the long term outcomes of such nutritional practices. Having said that, I have trained almost every morning in a fasted state now for at least 3 years and I am sure it has gone towards helping me to keep my weight down.

Not only that but for me personally, I just enjoy training first thing, getting it out of the way and setting myself up physically and mentally for the day ahead. I appreciate that it isn?t possible for some of you to train first thing and that evening is the only option, but don?t feel downhearted. Training is essential for your health and weight loss no matter what time of day you do it, and you can include intermittent fasting to help kick start your fat loss, feel sharper mentally and give your liver a lovely little rest.

If you would like more information on intermittent fasting please give me a shout. I hope you have found this article interesting. As always I aim to make sure you are kept up to date with all the latest cutting edge health and fitness information. As always your thoughts and comments are most welcome.

One last thing, and let me make this crystal clear; exercise alone IS NOT ENOUGH to keep you healthy. It is not enough to keep you lean. It is not enough to keep you mentally focused. In my professional opinion and experience, and based on the research I have read, we all need a combination of regular exercise and a diet that is mainly clean with some ?treats? here and there, lots of clean fresh water, good quality sleep and some super supplements too.

Sue – See more at: