When is the best time to exercise for weight loss

The best exercise time for weight loss is usually in the morning on an empty stomach or in the evening. Exercising on an empty stomach in the morning can help accelerate fat burning, while exercising in the evening can utilize higher body temperature and hormone levels to enhance athletic performance. The specific choice needs to be adjusted according to personal schedule, exercise type, and physical response. Doing low to moderate intensity aerobic exercise on an empty stomach in the morning, such as jogging, brisk walking, or swimming, can more efficiently mobilize fat for energy supply. After a night of fasting, the glycogen reserves in the body are low, and exercise promotes the body to directly break down fat as an energy source. However, attention should be paid to the risk of low blood sugar. A small amount of easily digestible food can be consumed before exercise, and protein and carbohydrates should be replenished in a timely manner after exercise. Patients with hypertension or cardiovascular disease should avoid vigorous morning exercise. In the evening, the core temperature of the human body reaches its peak, and muscle flexibility and strength performance improve compared to the morning, making it suitable for high-intensity interval training or resistance training. At this time, exercise can fully utilize the circadian rhythm of testosterone and cortisol, promote muscle synthesis, and increase metabolic rate. Exercising 1-2 hours before dinner can produce a long-lasting fat burning effect, but it is important to avoid vigorous exercise within 3 hours before bedtime that can affect sleep quality. Regardless of when you choose to exercise, maintaining regularity is more important than pursuing specific time periods. It is recommended to engage in moderate intensity aerobic exercise for at least 150 minutes per week, combined with 2-3 strength training sessions. Warm up and stretch before and after exercise, and adjust the intensity according to your physical sensations. Combining a balanced diet to control total calorie intake, ensuring adequate sleep and hydration, is essential for achieving safe and effective weight loss. Individuals with special health conditions should develop exercise plans under the guidance of a doctor.