When is the best time to exercise and lose weight

The effectiveness of exercise for weight loss is somewhat related to timing, but more importantly, it is important to maintain regularity and persistence. Exercising on an empty stomach in the morning may help with fat burning, while in the afternoon or evening, physical fitness and muscle strength are better, resulting in better athletic performance. The weight loss effect mainly depends on the intensity and duration of exercise, as well as dietary control. Choosing a suitable time period for one's daily routine and sticking to exercise is more crucial. Moderate aerobic exercise from 6-9am in the morning may improve fat metabolism efficiency. At this time, cortisol levels are higher, and fasting can promote fat breakdown. However, attention should be paid to the risk of low blood sugar, and it is recommended to supplement a small amount of easily digestible foods before exercise. During this period, the body temperature is low and the joint flexibility is insufficient. Adequate warm-up is necessary to avoid injury. Morning exercise can help regulate the circadian rhythm and improve metabolic status throughout the day, but caution should be exercised for individuals with high cardiovascular burden. From 4 to 7 pm, the core temperature of the human body reaches its peak, and muscle flexibility and explosive power improve, making it suitable for high-intensity interval training or strength training. At this time, insulin sensitivity is high, and the efficiency of nutrient absorption increases after exercise, but it is necessary to control the calorie intake during dinner. Exercising in the evening can relieve daytime stress and improve sleep quality, but it is important to avoid intense exercise within 3 hours before bedtime that can lead to excessive excitement. The risk of sports injuries during this period is relatively low, but it may be difficult to maintain regularity due to work arrangements.

No matter which time period is chosen, maintaining moderate intensity exercise for at least 150 minutes per week is necessary for effective weight loss. It is recommended to choose a fixed time period based on one's own schedule, exercise tolerance, and environmental conditions, and gradually establish exercise habits. Pay attention to replenishing water before and after exercise, and consume a diet rich in protein and complex carbohydrates to avoid muscle loss caused by overtraining. If there is a chronic disease or a large weight base, it is advisable to consult a doctor first to develop a personalized plan.