Can running in the morning and evening really help with weight loss

Running in the morning and evening can usually help with weight loss, but it needs to be combined with dietary control and adjustment of exercise intensity. Running promotes fat breakdown by increasing calorie expenditure, and when combined with a scientific diet, can achieve weight loss effects.

During morning running, the state of the abdomen may accelerate fat mobilization, but attention should be paid to the risk of hypoglycemia. It is recommended to consume a small amount of easily digestible food before running. High levels of cortisol in the morning can help improve exercise endurance, but hypertensive patients should avoid vigorous morning runs. Running for 30-60 minutes can effectively deplete glycogen reserves and promote the body to switch to a fat powered mode. After running, it is necessary to replenish water and electrolytes in a timely manner to avoid dehydration affecting metabolism. Night running can relieve daytime stress, but ending exercise 3 hours before bedtime should not affect sleep quality. When running at night, it is important to pay attention to environmental safety and keep warm to avoid getting cold, which can lead to weakened immunity. It is recommended to alternate between interval training and uniform running for running intensity, with heart rate controlled within the range of 60% -70% of maximum heart rate for optimal results. supplementing protein appropriately after running can help with muscle repair, but total calorie intake needs to be controlled. Running for weight loss requires long-term persistence, at least 3-5 times a week, combined with strength training to improve basal metabolic rate. During running, weight changes should be monitored, and if there is a plateau period, the exercise plan should be adjusted. It is recommended to record daily diet and exercise data, and if necessary, consult a professional nutritionist to develop a personalized weight loss plan. Warm up and stretch before and after running, and choose running shoes with good cushioning performance to reduce the risk of joint injuries.