How long does it take for night running to have a weight loss effect

Night running for weight loss usually takes 30-60 minutes to effectively burn fat, and the specific time is related to factors such as exercise intensity and personal physique. When running at night, the body will first consume glycogen, and after continuous exercise for 20-30 minutes, the proportion of fat supply gradually increases. Taking moderate intensity running at 6-8 kilometers per hour as an example, 30 minutes can burn 200-300 calories, equivalent to reducing about 30-40 grams of fat. If the weight base is large or the pace is increased to 8-10 kilometers per hour, the equivalent time consumption can be increased to 350-450 kcal. It is recommended to adopt an intermittent running mode, such as alternating between running fast for 1 minute and jogging for 2 minutes, which can prolong the duration of fat burning. Avoiding a high carbohydrate diet within 1-2 hours after running can promote the body to continuously break down fat for energy. Maintaining 4-5 night runs per week, combined with dietary control, can result in significant weight loss within 1-3 months. Warm up and stretch before and after night running, choose breathable running shoes and reflective equipment to ensure safety. Pay attention to hydration during running, and replenish 150-200 milliliters of electrolyte water per hour. If there is discomfort such as knee joint pain or palpitations, exercise should be stopped immediately and medical evaluation should be sought. It is recommended to schedule a night run 1-2 hours after dinner, as running on an empty stomach can easily cause low blood sugar. Long term adherence to night running can not only reduce fat, but also improve sleep quality and cardiovascular function.