Is running in the afternoon effective for weight loss

Running in the afternoon usually has a better weight loss effect. During this time, the body temperature is higher and muscle flexibility is better. Exercise can burn fat more efficiently. Running as an aerobic exercise can promote calorie expenditure, and when combined with a scientific diet, it can effectively reduce weight. 4:00 pm to 6:00 pm is considered the optimal period for physiological function, during which cardiovascular function and muscle strength are at their peak, and exercise performance is better than other periods. The increase in core body temperature helps to enhance lipase activity and accelerate fat breakdown for energy supply. During running, the heart rate is maintained within the range of 60% -70% of the maximum heart rate, which can continuously mobilize fat to participate in energy supply. The afterburning effect generated after exercise during this period can cause a sustained increase in metabolic rate for several hours. Attention should be paid to supplementing carbohydrates in moderation 1-2 hours before running to avoid low blood sugar caused by fasting exercise. If you choose to run in the morning, you should pay attention to the low body temperature and insufficient joint flexibility when you wake up in the morning, and fully warm up to prevent injury. High levels of cortisol in the morning may affect the efficiency of fat metabolism. Running at night may affect sleep quality due to sympathetic nervous system stimulation. Running in the afternoon can not only avoid these problems, but also use sunlight to regulate the biological clock. It is recommended to run at a steady pace for at least 30 minutes 3-5 times a week. Initially, alternating running and walking can be used to gradually extend the duration of running. Timely replenish water and protein after running to help with muscle repair. Running requires dietary control to achieve the desired weight loss effect, avoiding high-fat and high sugar foods, and ensuring high-quality protein and dietary fiber intake. Overweight individuals should choose plastic tracks or grass to reduce knee joint impact, and if necessary, consult a professional coach to adjust their running posture. If joint pain or palpitations occur, exercise should be stopped immediately and medical evaluation should be sought.