What is the best time to burn fat

The best time to burn fat is usually in the morning on an empty stomach or after high-intensity exercise. Exercising on an empty stomach in the morning helps to utilize stored fat in the body for energy, while the excessive oxygen consumption effect after high-intensity exercise can continuously increase metabolic rate. The key factors affecting fat burning efficiency include individual circadian rhythm, exercise intensity selection, dietary coordination, changes in hormone levels, and differences in basal metabolic rate.

1. Fasting state in the morning

After fasting at night, the body's liver glycogen reserves are low. At this time, engaging in low-intensity aerobic exercise such as brisk walking or jogging will prioritize mobilizing fat breakdown for energy supply. However, it should be noted that the intensity of exercise should not be too high to avoid hypoglycemic reactions. It is recommended to control it for 30-40 minutes. Patients with hypertension or diabetes should carefully choose this period of exercise.

2. After high-intensity exercise [SEP], within 24-48 hours after completing HIIT or strength training, the body will continue to consume more energy to repair muscle fibers. This phenomenon is called excessive oxygen consumption after exercise. At this point, even in a resting state, the efficiency of fat oxidation is still much higher than usual, making it suitable for low-intensity activities such as stretching or walking to enhance the fat burning effect.

3. Biological Clock Pattern

The core body temperature of the human body reaches its peak between 4-6 pm in the afternoon, when muscle flexibility and explosive power are optimal. Conducting resistance training can burn more calories. The circadian rhythm of hormones such as cortisol and testosterone can also affect the efficiency of fat breakdown. It is recommended to choose exercise periods based on one's own schedule.

4. Dietary coordination period

Exercising about 2 hours after meals can not only avoid indigestion, but also utilize the thermal effect of food to increase energy consumption. After consuming moderate amounts of caffeine or green tea extract, exercise can promote the secretion of catecholamines and accelerate fat breakdown, but it is important to avoid affecting sleep quality.

5. Hormonal level window

During a woman's menstrual cycle, an increase in progesterone levels from ovulation to premenstrual promotes fat storage. It is recommended to increase exercise during the follicular phase. Growth hormone is secreted vigorously during deep sleep, ensuring 7-9 hours of high-quality sleep is crucial for regulating the balance of leptin and ghrelin.

In addition to timing exercise, maintaining a long-term calorie deficit is the core of weight loss. It is recommended to combine strength training with aerobic exercise, exercising 3-5 times a week with rest days interspersed. Increase the intake of high-quality protein and dietary fiber in diet, and reduce refined carbohydrates. Use wearable devices to monitor heart rate and activity expenditure, avoiding excessive exercise that can lead to elevated cortisol levels and hinder weight loss. Individuals with a larger body weight should start with low impact exercise and gradually increase their exercise intensity.