One of the most common questions I hear from moms is:
“Should I skip breakfast and work out on an empty stomach to burn more fat?”
If you’ve ever wondered the same, you’re not alone. Fasted cardio is a hot topic in fitness circles—but here’s the truth: while it changes how your body uses energy during a workout, research shows it doesn’t necessarily lead to more fat loss.
And for postpartum moms, fasted cardio can actually work against your recovery, hormones, and energy.
In this post, I’ll break down the science, the myths, and—most importantly—what actually works better for busy moms who want fat loss, energy, and sustainable results.
What is Fasted Cardio?
Fasted cardio simply means doing a workout before you eat—usually first thing in the morning.
It’s popular because it’s believed to increase fat burning. And technically, that’s true. But here’s the catch: burning fat during a workout doesn’t guarantee fat loss in the long run.
The Science: Fat Burning vs. Fat Loss
Let’s talk about the science behind fasted cardio and what is really happening when you step on the treadmill in the morning without eating.
Research shows:
Yes, you may burn more fat during a fasted workout. (De Bock et al., 2005)
But… overall fat loss is the same whether you eat before or not—if your calories are the same. (Schoenfeld et al., 2014)
👉 In other words, what matters most isn’t the timing of your breakfast—it’s your overall energy balance, consistency, and recovery.
Pros of Fasted Cardio for Moms
✅ Some moms feel lighter working out without food.
✅ It may fit your schedule—especially if mornings are your only quiet time.
Cons of Fasted Cardio Postpartum:
❌ Raises cortisol (your stress hormone). For moms already dealing with sleep deprivation and stress, this can hurt recovery.
❌ Can reduce performance—you may not lift as heavy, run as far, or feel as strong.
❌ May increase cravings and overeating later in the day (because your body is trying to “catch up”).
What Actually Matters More Than Fasted Cardio
Here’s what will move the needle much more than skipping breakfast:
✨ Being consistent with your workouts
✨ Fueling your body with enough protein, carbs, and fat
✨ Prioritizing strength training (best for metabolism and fat loss)
✨ Supporting sleep and stress as much as you realistically can
Practical Tips for Moms
- If you like fasted cardio and it feels good for you → it’s not harmful.
- If you feel drained, cranky, or ravenous afterward → it’s not serving you.
- Try a light pre-workout snack if you want energy without a full meal:
- Half a banana with peanut butter
- A few bites of a protein bar
- Banana with Essential Amino Acids and Creatine
- Electrolytes or coffee if you need a boost
Think of it as fueling your body so you can perform and recover better—not restricting to “earn” fat loss.
Fueling Tip: Aminos & Creatine for Moms
One of my favorite ways to support workouts—especially if I’m short on time or don’t want a full meal beforehand—is with essential amino acids and creatine.
I personally use Kion Essential Aminos along with creatine because they:
- Give me a light, easy-to-digest source of fuel before or after a workout
- Support muscle recovery and strength (huge for postpartum rebuilding!)
- Help reduce fatigue and keep my energy more stable
👉 If you want to try them out, you can grab them from Kion and use my code WELLNESSBYVAL for 10% off your order or 20% off subscriptions.
(Affiliate note: I do earn a small commission when you use my code—at no extra cost to you. Your support helps keep the podcast and resources here at Wellness by Val going, so thank you!)
Final Thoughts
You don’t need to starve yourself or suffer through workouts on an empty stomach to see results. In fact, for most moms, fueling your body leads to better performance, better recovery, and better results.
So if you’ve been feeling pressured to do fasted cardio—give yourself permission to let that go. Your body deserves fuel, especially as you heal and rebuild postpartum.
Inside my Strong, Nourished & Energized Mom Method, I help moms create simple, sustainable strategies for fueling workouts, balancing hormones, and losing fat without extremes. If you’re tired of confusing advice and ready for a plan that works in real mom life, Learn More Here.
References:
De Bock, K., Richter, E. A., Russell, A. P., Eijnde, B. O., Derave, W., Ramaekers, M., Koninckx, E., Léger, B., Verhaeghe, J., & Hespel, P. (2005). Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. The Journal of physiology, 564(Pt 2), 649–660. https://doi.org/10.1113/jphysiol.2005.083170
Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. https://doi.org/10.1186/s12970-014-0054-7
