When does running have the best weight loss effect

The best time for running to lose weight is usually in the morning on an empty stomach or after exercising in the evening. Running on an empty stomach in the morning helps to directly deplete fat reserves, while exercising in the evening can utilize daytime metabolic activity to improve fat burning efficiency. Choosing the appropriate time should be based on personal sleep and physical tolerance. When running on an empty stomach from 6-8 in the morning, after a night of fasting, the glycogen reserves in the body are low, and exercise at this time is more likely to mobilize fat for energy supply. Cortisol levels naturally increase in the morning, which helps to break down fat. However, attention should be paid to the risk of low blood sugar, and it is recommended to supplement a small amount of easily digestible carbohydrates such as bananas before exercise. After a morning run, it is important to replenish protein and water in a timely manner to help with muscle repair. For individuals with hypertension, it is advisable to avoid vigorous exercise immediately after waking up and instead engage in mild warm-up exercises. Running from 16-19 pm in the evening can utilize the basic metabolic advantages accumulated throughout the day. At this time, the core body temperature is higher, muscle flexibility is better, and the risk of sports injuries is lower. The energy provided by daytime diet can increase the intensity of exercise, and the excess oxygen consumption effect generated after exercise can continue to burn calories for several hours. But vigorous exercise should be avoided within 3 hours before bedtime to avoid affecting sleep quality. Patients with combined gastroesophageal reflux should not run immediately after meals, and it is recommended to have an interval of 1-2 hours.

No matter which time slot is chosen, maintaining moderate intensity running 3-5 times a week for 30-60 minutes each time, combined with heart rate control in the range of 60% -70% of maximum heart rate, can achieve the best weight loss effect. Perform dynamic stretching before and after exercise, adjust clothing thickness according to weather conditions, and avoid prolonged outdoor activities under extreme temperatures. It is recommended to combine dietary control with strength training, regularly monitor changes in body fat percentage through a body fat scale, and consult with sports medicine experts to develop personalized plans if necessary.