Which can I lose weight by running early in the morning or running at night

Both early morning running and evening running can help with weight loss, and the specific effect depends on personal sleep patterns and energy expenditure management after exercise. Morning running may be more suitable for improving metabolic rate throughout the day, while night running is more conducive to releasing daytime stress and promoting sleep quality.

Morning running is usually done on an empty stomach, when the body's glycogen reserves are low, and the body may activate the fat supply mode faster. High cortisol levels between 6-8 o'clock can help improve exercise endurance, but attention should be paid to the risk of hypoglycemia. Proper supplementation of protein and complex carbohydrates after exercise can maintain metabolic activity. Night running is suitable for people who have finished work, and the muscle flexibility is best during the peak temperature period from 17:00 to 19:00, with a lower risk of sports injuries. Moderate intensity running 1-2 hours after dinner can burn off excess calories of the day without overstimulating the sympathetic nervous system and affecting sleep. The difference in calorie consumption between the two time periods of exercise is not significant, and the key is to maintain a regular pattern of 3-5 times a week, with each session lasting more than 30 minutes.

Morning running requires overcoming the difficulty of waking up, as the cold winter environment may increase respiratory irritation. Night running may be disrupted by work and social activities, and precautions should be taken when the air quality in the city is poor at night. No matter which time period is chosen, high sugar and high-fat diets should be avoided after exercise to offset consumption. It is recommended to adjust according to one's own biological clock. Morning runners should prepare exercise equipment in advance to reduce procrastination, while night runners should choose safe routes with good lighting. Continuous monitoring of body fat changes is more important than the indecisive period, and only with dietary control can ideal weight loss be achieved.

Maintain at least 150 minutes of moderate intensity aerobic exercise per week, combined with resistance training for better results. Perform dynamic stretching before and after exercise, and replenish electrolytes in a timely manner. During the weight loss period, the daily calorie deficit should be controlled within 500 calories to avoid excessive dieting and metabolic decline. Suggest recording exercise data and body feedback to find the most suitable exercise mode for personal circadian rhythm.