Can running in the morning help with weight loss

Running in the morning usually helps with weight loss, but it requires a combination of dietary control and long-term persistence to achieve the desired effect. During morning running, after a night of fasting, the body's glycogen reserves are lower, making it easier to mobilize fat for energy supply. Engaging in aerobic exercise for more than 30 minutes on an empty stomach can improve the efficiency of fat oxidation. When the heart rate is maintained within the range of 60% -70% of the maximum heart rate during running, fat metabolism is most active. At the same time, high levels of cortisol in the morning help to break down fat and provide energy for exercise. But it should be noted that a small amount of water can be replenished before morning running to avoid dizziness caused by low blood sugar. If the daily calorie intake is not controlled after morning running, the weight loss effect may still be affected due to excessive total calories. Some people have an increased appetite after morning runs and instead consume more high calorie foods. Insufficient running intensity or short running time results in limited fat consumption. For individuals with metabolic diseases such as hypothyroidism, relying solely on morning running for weight loss may not have a significant effect. If muscle micro injuries are not replenished with protein in a timely manner after morning running, it may reduce basal metabolic rate.

It is recommended to combine morning running with resistance training to increase resting energy consumption by increasing muscle mass. Before and after running, you can eat a moderate amount of high protein foods such as eggs, sugar free soybean milk, etc. to avoid muscle decomposition. Maintain 4-5 morning runs per week, with each run lasting more than 40 minutes for better results. Wear professional sports shoes during running to reduce joint injuries, and stretch after running to prevent lactic acid accumulation. Monitoring changes in body fat percentage can better reflect the effectiveness of weight loss than simply focusing on body weight. If necessary, consult a nutritionist to develop personalized plans.