Can running in the morning and evening help with weight loss

Running in the morning and evening can usually help with weight loss, but the effect varies from person to person. Running as an aerobic exercise can burn calories, and combined with dietary control, it can help reduce weight. Morning running may be more conducive to activating metabolism, while night running may help relieve stress and improve sleep quality. When running in the morning, after a night of fasting, the body's glycogen reserves are low. Running at this time can quickly mobilize fat for energy supply, which may have certain advantages for weight loss. However, it should be noted that running on an empty stomach in the morning may lead to low blood sugar. It is recommended to eat a small amount of easily digestible food before running. Cortisol levels are higher in the morning, and running can help regulate the circadian rhythm, but outdoor exercise should be avoided during periods of poor air quality. After a morning run, the body's metabolic rate will remain slightly elevated for several hours, and this afterburning effect can increase additional calorie expenditure. During night running, the muscle temperature and flexibility are good, and the risk of sports injuries is relatively low. Exercising at night can help burn off excess calories from dinner, and a decrease in body temperature after exercise can aid in falling asleep. However, it is important to avoid high-intensity running within 3 hours before bedtime, as it may affect sleep quality. Night running requires choosing a well lit and safe area, and wearing reflective equipment. Some people may have an increased appetite after exercising at night, so it is important to control their calorie intake after exercise.

Running for weight loss requires regular exercise of 30-60 minutes 3-5 times a week, with heart rate maintained within the range of 60% -70% of maximum heart rate for better results. Running at different time periods has its own characteristics, and it is more important to choose a time period that suits one's own schedule and physical fitness. It is recommended to combine dietary adjustments to ensure protein intake, avoid high sugar and high-fat foods, and pay attention to warm-up before running and stretching after running. If you have cardiovascular disease or joint problems, you should consult a doctor before developing an exercise plan.