What exercise should I do on an empty stomach in the morning to lose weight quickly

Low intensity aerobic exercise on an empty stomach in the morning has a better weight loss effect, such as jogging, brisk walking, skipping rope, etc. This type of exercise can effectively promote fat metabolism, but attention should be paid to controlling the intensity and duration of exercise to avoid hypoglycemia or muscle loss. In the morning on an empty stomach, after a night of consumption, the body's glycogen reserves are low. Moderate aerobic exercise at this time can more quickly mobilize fat for energy supply. It is recommended to choose a uniform exercise with a duration of about 30 minutes and a heart rate controlled at around 60% of the maximum heart rate. Drink a small amount of warm water before exercising, and pay attention to replenishing water during exercise. This type of method is suitable for short-term weight loss in healthy individuals, which can avoid discomfort caused by blood sugar fluctuations and protect muscle tissue from excessive breakdown.

Some people, such as patients with diabetes, hypoglycemia or cardiovascular disease, should not exercise on an empty stomach. This group of people should consume a small amount of carbohydrates before exercising in the morning, such as half a banana or a slice of whole wheat bread. The intensity of exercise also needs to be reduced accordingly. It is recommended to focus on walking and activities, and the exercise time should be controlled within 20 minutes. If discomfort symptoms such as dizziness and palpitations occur, exercise should be stopped immediately. Long term fasting exercise should be accompanied by a scientific diet plan, and an appropriate amount of high-quality protein and complex carbohydrates should be supplemented within 30 minutes after exercise. It is recommended to maintain a regular schedule and avoid staying up late, which can lead to metabolic disorders. Exercise for weight loss should be gradual and should not exceed 1% of body weight per week. Excessive pursuit of rapid weight loss may lead to a decrease in basal metabolic rate. It can be combined with strength training to increase muscle mass and help maintain weight loss effects.