What is the best time to burn fat every day

The best time to burn fat every day is usually on an empty stomach in the morning and between 4-6 pm in the afternoon. Exercising on an empty stomach in the morning helps to utilize glycogen reserves consumed at night and promote fat breakdown; In the afternoon, the core temperature of the human body is higher, and muscle strength and metabolic efficiency reach their peak, which is more conducive to fat burning. The effectiveness of exercise is also influenced by factors such as exercise intensity, personal biological clock, and dietary status. Doing low to moderate intensity aerobic exercise on an empty stomach in the morning, such as brisk walking, jogging, or swimming, can directly mobilize fat for energy supply. At this time, the insulin level in the body is low, the activity of lipolytic enzymes is enhanced, and the fat burning efficiency can be improved. However, it is important to avoid high-intensity training to prevent hypoglycemia or muscle loss. Before exercise, a small amount of easily digestible protein can be supplemented. From 4 to 6 pm, the ratio of testosterone to cortisol in the human body is optimal, which increases muscle temperature and flexibility, making it suitable for high-intensity interval training or strength training. At this time, the excessive oxygen consumption effect after exercise is more significant, and it can continue to burn fat for several hours. If choosing evening exercise, it should be completed at least 2 hours before bedtime to avoid affecting sleep quality.

It is recommended to choose exercise periods based on personal sleep patterns and maintain at least 150 minutes of moderate intensity exercise per week. Paired with a high protein, moderate carbohydrate diet, drinking black coffee before exercise can enhance metabolism, but avoid relying on fasting exercise. Long term adherence to regular exercise is more important than focusing on specific time periods. Exercise at different time periods has its own advantages, and alternating between morning aerobic and evening resistance training can achieve the best weight loss effect.