When 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 or during the peak exercise period in the evening. The efficiency of fat burning is influenced by factors such as circadian rhythm, hormone levels, and exercise intensity, and each has its own advantages at different time periods.

Engage in moderate to low-intensity aerobic exercise on an empty stomach from 6-8 am. At this time, the body's glycogen reserves are low, and the body will quickly mobilize fat for energy supply. Cortisol levels are higher in the morning, which helps to break down fat, but it is important to replenish adequate water before exercise to avoid low blood sugar. Engaging in activities such as brisk walking, slow jogging, and cycling for more than 30 minutes can effectively activate fat metabolism. Timely intake of high-quality protein and complex carbohydrates after exercise can help maintain metabolic rate. From 4 to 7 pm, the core temperature of the human body reaches its peak, and muscle flexibility and exercise performance are optimal, making it suitable for high-intensity interval training or strength training. At this time, testosterone and growth hormone are secreted more vigorously, and the excessive oxygen consumption effect after exercise can keep fat burning for several hours. It is recommended to combine aerobic and anaerobic exercises, such as skipping rope, swimming, squats, and other combination training, and replenish sufficient water and electrolytes after exercise.

The selection of fat burning periods should be based on personal sleep patterns. Morning exercisers should ensure sufficient sleep and avoid excessive fatigue; Evening exercise should be completed 2 hours before bedtime to avoid affecting sleep quality. No matter which time period is chosen, maintaining at least 150 minutes of moderate intensity exercise per week, combined with calorie control in the diet, is necessary to achieve sustained and stable weight loss effects. Special groups such as patients with diabetes should avoid fasting exercise, and patients with cardiovascular disease should follow the doctor's advice to adjust the intensity of exercise.