Fasting cardio does not speed up fat loss, experts explain

Health professionals say there is no scientific evidence that exercising on an empty stomach improves the body’s ability to burn fat. While fasted training may increase the proportion of fat used during a single session, the body compensates later, keeping the total daily energy balance unchanged. Consequently, weight loss still depends on maintaining a caloric deficit over time, not on the timing of workouts.

Training in a fast‑deprived state can also lower performance and may risk loss of muscle mass, which is essential for a healthy metabolism. Experts advise that the best time to exercise is when the individual feels most comfortable and can sustain adequate intensity, rather than relying on the myth of a “fat‑burning” fasted cardio advantage.