Daylight savings time doesn't appear to add weight by itself, but the sleep disruption around clock changes is one plausible route to hunger, cravings and skipped workouts, which is why people keep asking. The clocks go back on Sunday, October 25 in the UK and most of Europe and on Sunday, November 1 in the US.
Pick a short workout and read on before the clocks change.
This isn't a claim that the time change makes you gain weight. Talk to your doctor if you have sleep problems or before changing your diet or exercise.
What's actually known about clock changes
The American Academy of Sleep Medicine supports ending seasonal clock changes in favour of permanent standard time. Its position statement cites research linking the spring switch to more car accidents, more patient-safety incidents tied to human error, increased stroke risk and more hospital admissions. It also notes one study that found fewer cardiovascular events after the fall change back to standard time.
Those sources don't include a study showing that the clock change directly adds fat. So this is a "sleep and habits" story, not a "time itself" story.
The plausible route from the clock to the waistline
- Sleep gets nudged. Your body clock needs a few days to adjust
- Hunger may shift. In a small University of Chicago experiment, short sleep went along with higher levels of a hunger hormone and people reported feeling hungrier. It was 10 people and not about clock changes
- Evenings get darker. Less light can mean less walking and more couch time
- Routines wobble. Meals and workouts move around
None of those is guaranteed. They're reasons to be a little careful.
What the AASM suggests for the fall change
- Use the extra hour to catch up on sleep
- Set clocks back just before bed
- Keep your usual bedtime and wake time
- Shift your schedule gradually
That's solid, free advice.
A calm plan for the week
- Protect your bedtime. An extra hour in bed is a gift, not a reason to stay up. Read what to do with the extra hour when the clocks go back
- Keep training times steady. Read fall back 2026 workout schedule and time change and the best time to work out
- Plan for the dark. Read dark evening home workout, 20 minutes
- Watch the evening snacking. Read stop snacking at night
- Keep walking. Read how many calories does walking burn
If you're a dad with early wake-ups
Read daylight savings time and dads: early wake-ups.
Related reading
- Does daylight savings time affect weight loss
- Keeping motivation when it's dark at 5 p.m.
- Is bad sleep why your belly won't budge
- Sleeping in on weekends and social jet lag
FAQs
Does fall back or spring forward matter more?
The AASM cites more problems linked to the spring change. The fall change gives you an hour, but it can still nudge routines.
Will I gain weight this week?
This post can't promise either way. Sleep and habits are what to watch.
What if I do shift work?
Ask your doctor how to handle sleep changes.
The bottom line
The clock isn't the enemy. Wobbly sleep and routines are. Pick a short workout and hold your schedule steady.
Go train, FATBOY.
Sources
- Adopting permanent standard time is suggested for public health and safety (AASM)
- Sleep loss limits fat loss, study finds (University of Chicago)
This article is general information, not medical advice, and the research it describes is limited and often small. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise, caffeine, alcohol or a diet change is right for you, talk to your doctor first.
- daylight savings
- sleep
- weight loss