Can doing squats before bedtime really help with weight loss

Doing squats before bedtime is generally helpful for weight loss, but it needs to be combined with dietary control and long-term persistence to achieve the desired effect. Squatting mainly works by enhancing muscle metabolism and calorie expenditure.

Squatting belongs to resistance training, which can stimulate the contraction of large muscle groups in the lower limbs and increase muscle mass. Muscle tissue still burns calories in a resting state, leading to an increase in basal metabolic rate. The metabolic rate of the human body decreases at night, and moderate squats before bedtime can maintain a high metabolic level and promote fat breakdown. Research shows that regular resistance training can increase daily calorie expenditure, especially with a significant effect on reducing abdominal fat. It is recommended to do 3-4 times a week, with 3 groups per time and 15-20 times per group. Rest between groups should not exceed 60 seconds. Relying solely on deep squats before bedtime is difficult to achieve significant weight loss. If one falls asleep immediately after exercise, it may affect sleep quality due to sympathetic nervous system stimulation, which is actually detrimental to growth hormone secretion and fat metabolism. Excessive training may also lead to muscle damage or insomnia. Obese individuals should pay attention to joint protection to avoid knee joint wear caused by improper movements. It is recommended to complete the training 2 hours before bedtime and supplement with protein to promote muscle repair. Maintaining a balanced diet is the core prerequisite for weight loss, and daily calorie intake should be slightly lower than expenditure. It can increase the intake of high-quality protein and dietary fiber, reduce refined carbohydrates and saturated fats. Combining aerobic exercise such as brisk walking, swimming, etc. can further improve fat loss efficiency. If there is no significant change in weight or if there is a sports injury, it is recommended to consult a professional fitness coach or nutritionist to adjust the plan.