Is it better to run in the morning or at night to lose weight

Running in the morning and at night can both help with weight loss, and the specific choice should be determined based on personal schedule, exercise tolerance, and environmental factors. During morning running, the body's glycogen reserves are lower after a night of consumption, making it easier to mobilize fat for energy supply. In the short term, the efficiency of burning fat may be slightly higher. The high oxygen content and quiet environment in the morning can help improve exercise concentration, but it is important to note that running on an empty stomach may cause hypoglycemia. It is recommended to consume a small amount of easily digestible carbohydrates such as bananas before exercise. Morning running can also help regulate circadian rhythms, promote normal secretion of melatonin, and improve sleep quality to some extent. Attention should be paid to the increase in muscle viscosity when the morning temperature is low, and sufficient warm-up exercises should be done to avoid strains. During night running, the core body temperature is at its daytime peak, and muscle and joint flexibility are better, resulting in a relatively lower risk of sports injuries. The metabolic rate of the human body is higher at night, and the excessive oxygen consumption effect generated after exercise can last for several hours, which helps to improve basal metabolism at night. However, nighttime exercise should be separated from sleep by 2-3 hours to avoid overexcitement of nerves that may affect sleep. Special attention should be paid to changes in nighttime air quality in urban environments, and efforts should be made to choose high vegetation coverage or dedicated fitness trails. For people under high work pressure, night running can effectively alleviate the accumulated cortisol levels during the day. Whether choosing morning or night runs, maintaining a regular exercise routine of 3-5 times a week for at least 30 minutes each time is key. It is recommended to alternate training sessions at different times, which can not only avoid the solidification of the biological clock, but also fully activate the body's metabolic potential. Electrolyte drinks should be replenished in a timely manner before and after exercise, and professional running shoes should be worn to reduce joint impact. If there is cardiovascular disease or joint disease, a doctor should be consulted to develop a personalized plan. Combining dietary control with strength training can further improve the efficiency of weight loss.