Is drinking black coffee before exercise beneficial for weight loss

Moderate consumption of black coffee before exercise may help with weight loss. The caffeine in black coffee can improve athletic performance and promote fat metabolism, but excessive intake may cause palpitations or affect sleep quality.

Drink 100-200 milliliters of black coffee 30 minutes before exercise. Caffeine can stimulate the central nervous system, improve endurance and concentration during exercise. Caffeine can also activate lipase, prompting fat cells to release fatty acids as an energy source. Research shows that caffeine can improve fat burning efficiency during exercise, especially during moderate intensity aerobic exercise. It should be noted that drinking on an empty stomach may irritate the gastrointestinal mucosa. It is recommended to pair it with a small amount of low glycemic index foods such as whole wheat bread. Some people are sensitive to caffeine and may experience discomfort symptoms such as palpitations and hand tremors. People with underlying diseases such as hypertension and arrhythmia should avoid this method. The half-life of caffeine is about 5 hours, and drinking it before exercise in the afternoon or evening may disrupt the sleep cycle and be detrimental to metabolic regulation. After exercise, it is important to replenish water in a timely manner to avoid dehydration caused by the diuretic effect of caffeine.

It is recommended to use black coffee as an exercise aid rather than a core weight loss method, with a single dose controlled within 200 milliliters and no more than 4 times a week. Combining strength training with a high protein diet yields better results, while ensuring at least 7 hours of sleep per day. Long term weight loss still needs to be based on the calorie deficit, establishing sustainable eating and exercise habits, and if necessary, consulting a nutritionist to develop personalized plans.