MS10 Blogs

A common question I get asked is whether training on an empty stomach helps you lose more body fat.

The short answer is: probably not.

Research shows that when you train fasted, your body does use a higher percentage of fat as fuel during the workout itself. This is why many people believe fasted training is superior for fat loss.

However, the bigger picture is what matters.

Current research suggests there is little to no meaningful difference in overall fat loss between fasted and fed training when total calorie intake is matched. In other words, although your body may burn more fat during the session, this doesn't necessarily result in greater body fat loss over days, weeks, or months.

This highlights an important point: successful fat loss is driven primarily by maintaining a calorie deficit, staying active, consuming enough protein, and being consistent over time.

That doesn't mean fasted training is useless.

Many people enjoy training first thing in the morning before breakfast. It can be convenient, improve consistency, and some people simply feel better exercising on an empty stomach. For lower-intensity activities such as walking, cycling, or steady-state cardio, fasted training can work perfectly well.

If training fasted helps you stick to your routine, then it may be a useful tool for you. If you prefer eating before training and feel stronger as a result, that's perfectly fine too.

The most important thing is finding an approach that you can maintain consistently.

The best workout for fat loss isn't the one you do fasted — it's the one you do regularly.

For those interested in the science, a study published in the Journal of the International Society of Sports Nutrition found no significant difference in fat loss between individuals performing cardio in a fasted versus fed state when calorie intake was controlled.

Matt.