Source: https://pubmed.ncbi.nlm.nih.gov/30695621/

Physical task adds up to just 15% much more calories burned. As you have the right to see top top the chart, majority comes from your metabolism. However it doesn’t average you don’t shouldn’t practice while doing OMAD.

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Can You lose Weight By eating One meal A Day and also Exercise?

In general, you can lose weight by eating one enjoy the meal a day and exercise due to the fact that you will produce a negative energy balance. Combining OMAD and also exercise will cause metabolic adaptations, where the human body stops making use of glucose and switches to utilizing fat for energy.

Can you lose weight top top OMAD without exercise? You deserve to lose weight on OMAD without exercise. Load loss is the effect of metabolic adaptation when the body is convert from utilizing the external resource of energy (the last food you eat) to an internal resource of power (stored human body fat).

But weight loss isn’t the only advantage from act OMAD along with working out. Personal from weight loss, there space several other benefits.

#1: reduce stress

Doing OMAD and exercise have the right to reduce your stress levels. Gift in the calorie deficit leads to greater amount the cortisol. Adding exercise have the right to be reliable strategy to reduce stress and cortisol levels.

Physical activity is a double edge sword when it comes to stress. It have the right to significantly aid you in reducing her stress, yet it deserve to also include on height of what you currently have.

For instance, high-impact, high-intensity exercise done everyday or also multiple time a work can add to your stress bobble. Over time, you will certainly feel tired and also exhausted. And it’s simply a issue of time when that balloon bursts.

On the various other hand, if you’re using exercise with reduced intensity, something that is energizing you without too much effort, or high effort however in a fairly short period of time, over time, you will certainly feel better.

And also if friend don’t choose to “exercise”, you have the right to still discover a low-hanging fruit that you like and also look forward to doing. The crucial is to it is in moving and also have fun.

For instance, ago in the day, as soon as I was training world in person, I might sense immediately when mine clients had actually a negative day. Their face was chop up, their back felt stiff and they had this anxious look on their face.

They were v me, yet their mind was dancing somewhere else.

So before we even did any kind of squats or push-ups, I would certainly take a balloon, tennis ball or huge pilates ball and start goofing around. Chasing the ball, runnig after ~ the balloons, taping the knee, taping the shoulder,etc.

We to be just having actually fun. And also all it take it is a couple of minutes chasing after the balloon to placed a smile ago on your face. That was impressive to watch. So even if you nothing like any kind of formal exercise, find something fun that girlfriend like and also enjoy.

#2: Suppressing appetite

Doing OMAD and exercise will reduced your hunger and also suppress appetite. Researches have presented that low-impact exercise has positively influence on the appetite and cravings.

This is a big reason why you should reconsider doing practice on OMAD. Studies show that practice promotes load control, partially through impacts on appetite regulation (source).

This way if friend can add just some an easy movements, like walking, tai chi, or stretching, this won’t “burn” plenty of calories, but that will assist you no to feel that hungry after.

For instance, I’ve lessened the time and also intensity of my workouts for this reason I have the right to do them daily. Ns usually perform them in the late morning cut noon. For this reason they help me stay in regulate till 4 pm once I usually have actually my meal.

My regime is generally kettlebell swings, goblet squats, overhead presses, and also push-ups. I have 3-5 minutes of rest in between. Ns don’t usage that workout to burn calories. I use it to top up my battery for energy and to suppress mine appetite.

You don’t have to use weights if friend don’t want to. However if girlfriend can uncover something that you can do daily, that will have actually a massive impact in the long term. Not just you will feel much less hungry, however you will obtain into the habit of being active, too.

#3: improving sleep quality

Adding a exercise to her OMAD will assist to sleep better. Physical task often boosts the sympathetic nervous system. After the exercise is done, the human body switches turn off fight or flight mode and also kick starts parasympathetic response.

The parasympathetic solution releases melatonin and endorphins. Those hormones aid you feel great and sleep better. Once we rapidly minimize food intake, just like when girlfriend do throughout one enjoy the meal a day, the will impact your melatonin and also cortisol levels.

Adding practice helps come balance. Low-intensity exercise, like walking or stretching, activates rest and digest response), lowers blood pressure, and can alleviate cortisol levels (source).

So with just some regular exercise, you can significantly not only reduce stress and appetite. It can also help you sleep better. It literally works like therapy.

#4: Gives more energy

Doing OMAD with toughness training helps to rise your energy levels. And also it doesn’t take long until friend realize that you are an ext focused, more productive, and an ext efficient as soon as you’re physically active.

For instance, i’ve noticed that if i skip my exercise, automatically my atmosphere change. I become an ext sensitive to points that usually wouldn’t stroked nerves me if I had actually a workout.

And if I have some kind of an issue, the amazing exactly how my mentality alters after a workout. Now every one of a suddenly I can see the problems with the solutions. For this reason something that appears to it is in overwhelming before now is barely one obstacle.

This enhances the high quality of mine day. And also if I deserve to do the for a week, because that a month, or a year, that’s a much better quality the life.

Apart native the laundry perform of health benefits that comes from physical activity, working out on one enjoy the meal a work will aid you stay focused, holy ghost strong, fights any setbacks that come along the way and reduced appetite.

This means after every workout majority of obstacles, difficulties or worries go away. It’s prefer therapy. So including some kind of practice isn’t all around the calories. It’s around your as whole health.


When to Workout on OMAD?

The most optimum time to work out on OMAD is in the so late morning or early afternoon. If girlfriend exercise as well early, you may experience a autumn in your energy for the remainder of the day. If you exercise too late, it have the right to lead to lower performance and may affect your consistency.

That is the sweet spot. The course, this will totally depend top top your job-related schedule. Because what if you’re all day in ~ work, and also the just realistic time come workout is after ~ work? So working out top top one meal a day should be very closely planned.

Should you do workout in the morning ~ above OMAD?

You can do a morning workout on OMAD if you nothing have any type of other option. However, reduce your intensity come walking, stretching, or load training with long rest in between. Doing any HIIT or various other high-intensity exercise deserve to lead come dropping in energy after that during the day.

This method in the morning you might feel awesome, but as shortly as the clock hits the 2 pm, friend are ready for a nap. So you drink coffee. And also another coffee. That will get you going only until girlfriend hit that wall surface where nothing else you can think of yet food.


So in my realistic opinion mitigate the intensity of your exercise. This means, forget around boot camp class or at home cycling sessions.

OMAD and also HIIT workout deserve to be tough. Initially, you might feel energized and invigorated, however as the work goes by, your power will go down favor a sinking ship (source).

One enjoy the meal a day can put a lot of physiological and also psychological stress on your body. And also when girlfriend train hefty every day stress and anxiety goes up. So your goal have to be on how to reduced your stress, no increase. It is why OMAD and also HIIT workout doesn’t go hand in hand.

Should you perform workout in the night on OMAD?

You have the right to do a exercise in the night on OMAD, however, depending on the intensity, it may lead to negative performance, overeating, and impact your willingness come train in the long term. Also, having a big meal so late in the night can reason sleeping problems.

When you are at work-related all day, then you train, and then friend eat after girlfriend exercise, you will certainly feel exhausted. Plus, you might not obtain the many out of your workout.


You may gain away through this regime for a couple of work or even a pair of weeks. However sooner or later, it will catch up through you. And also you will certainly crash. Exercise in the evening once doing one enjoy the meal a day, in mine opinion, no the ideal idea.

However, you can do that by to reduce the intensity come something light favor walking or yoga. During all day of not eating her body hold up to a lot of cortisol. Yoga and walking stimulate will your parasympathetic nervous device and assist your distress by reducing cortisol levels.

Working Out double A work On OMAD?

Working out double a job on OMAD won’t bring you any kind of extra benefits however instead can lead come tiredness and breaking down under too much pressure. However, exercises choose light go or stretching have the right to actually enhance the procedure by suppressing the appetite and also cravings.

This way if you’re choosing to exercise double a day on OMAD, you must carefully decide ~ above what form of exercise you space willing to do. That is much much better to stay with low intensity and be an ext consistent, fairly than execute high-intensity cardio sessions.


Any type of high-intensity workouts done two times a work will have a detrimental effect and also make girlfriend feel significantly worse (source).

What Is The best Time To practice On OMAD?

The best time to practice on OMAD is between 12 pm and also 3 pm due to the fact that you have enough power to execute the exercise, and also you don’t need to eat so late at night. Maintaining the practice intensity low and also using workouts as an appetite suppressant will assist you continue to be consistent, there is no burning out.

If she in the position where you manage your own schedule and you can pick your exercise time throughout the day, then, in my opinion, the afternoon is the king.


If you have actually one enjoy the meal a day in the afternoon or at an early stage evening, the most daunting time the you will certainly feel hunger is noontime. This is the perfect chance to plugin your workout.

It will energize you and push you v the rest of the day until your meal. It will assist you no to feel so hungry and clear your head from any type of anxiety.

Also, due to the fact that you eat after the meal, that will lead to the most optimum results. So as you have the right to see, that checks every the boxes.

How to Workout top top OMAD

One meal a work is great to carry out strength training since it will save your energy high and stimulate muscle protein synthesis.

However, because you’re in a caloric deficit, your body deserve to feel weak, so save the rest in between the sets longer and also lower the intensity to make certain you nothing overtrain.

Reps per setRest time in between sets
3-5 rep range8 come 12 minute long.
8-12 rep range5 to 10 minutes long.
15+ rep range3 come 8 minutes long.

This may feel favor too lot of a rest. However when she eating just one enjoy the meal a day and also you want to perform strength maintain you must make a compromise.

Can you develop muscle on OMAD? In general, you can construct muscle on OMAD, as long as girlfriend have sufficient protein in the diet and also do toughness training. Proteins in mix with load lifting stimulate muscle protein synthesis, therefore, can help you to develop muscle.

However, be mindful the with lower amount of complete calories, it will be hard to with optimal level of hypertrophy.

Otherwise, if girlfriend feel favor your workouts will compensate, consider changing the intermittent fasting approach for something much more suitable.

16:8 is one intermittent fasting protocol whereby you nothing eat because that a 16-hour window (including sleep), and you eat because that 8 hours. So girlfriend technically skip a meal. If your toughness training is your optimal priority then this will be a better option than OMAD (source).

Warrior Diet is very comparable to 16:8, however instead of having a 16-hour fasting window, right here you prolong that time come 20-hours. This means your eating home window will last 4 hours. So you deserve to squeeze in 2 smaller sized meals, or one big meal and a snack.

Can I perform a HIIT workout on OMAD? You deserve to co HIIT workout on OMAD, as lengthy as it’s brief duration. Shorter exercise can induce metabolic adaptations in the muscles and also nervous system, without creating too lot deficit in energy. This help to keep your energy levels.

In other words, don’t walk too tough on HIIT because it may bounce back and do you feel lethargic, underfeed and also trigger unwanted eating behaviors.

Can I do fasted workout on OMAD? You have the right to do fasted practice on OMAD. Exercise before eating will assist you burn extra calories and also increase energy expenditure.

OMAD before or after ~ Workout?

Doing OMAD ~ a exercise will acquire you far better results and help to minimize your appetite. Act OMAD before a workout isn’t recommended, because your body switches into the parasympathetic mode and also keeps the blood in the stomach area to help digest food, which deserve to make you feel lethargic.

omad before or after workout

During digestion, our body moves the blood far from the muscles and keeps it around the stomach and intestine area. This is popularly referred to as the rest and also digest effect. Exercising throughout this time pumps the blood far from the stomach ago into the muscles and can result in digestion troubles (source).

There is a big difference act OMAD before or after a workout. For the finest results, you want to carry out OMAD after a workout. Countless studies confirm that exercise before your meals leader to better fat oxidation. After girlfriend train, your body increases insulin sensitivity and also your muscles absorb the bulk of the glucose.

They act choose a dry sponge that you put in the key of water. That absorbs everything. So the bulk of the food will automatically be supplied to refuel and also recover. Also, leaving her meal ~ light exercise will reduced your appetite, therefore you i will not ~ feel that hungry.


Sometimes human being think that more intensity means much better results. It will certainly lead to more calories burned. I m sorry is true. Yet if girlfriend are currently in the caloric deficit, more intensity will bite you in the ass.

Results comes overtime. And also if you’re pumping up your cortisol level choose a air right into the balloon, ultimately it will certainly blow up. So instead of including the stress, reduce. This way less soot will offer you much more results.

Light walking, stretching, funny activity, sex, play games, are all great ways to reduce cortisol. This means your tension level go down and you are more likely to proceed this path.

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Go additional with OMAD

This article is component of the One meal A work Diet, which ns recommend you read.

In the complying with pages, I display you whatever there is to know about OMAD, benefits, tips, and how to do it properly.