What is the optimal time of day to exercise for fat loss?

They say that you have to wake up at dawn and exercise on an empty stomach to burn fat as energy... They say that you should

exercise late at night and consume all the surplus calories left in your body before going to bed...

What is the most effective time of day for exercise to reduce fat?

Although several studies have been conducted on this issue and the results have been published, no conclusion has yet been reached as to which specific time is effective for fat loss. But that doesn't mean it doesn't matter any time.

Waking up early in the morning and exercising has the advantage of allowing you to have a refreshing and relaxed day, but you can get injured if your body isn't fully awake. It can also be rather stressful for those who enjoy sleeping in the morning.

Exercising late at night steals your body's rest time. Our body retains that sensation for 2 to 3 hours after we finish exercising. So, if you go to bed right after exercising, you won't get deep sleep.

If you get stressed out by being deprived of sleep for a long time, or if you suffer from lack of sleep every day, it will be difficult to continue exercising any longer. If you don't exercise for this reason, the fat will accumulate again.

There is no evidence that any particular time of day is effective for fat loss. Therefore, in order to lose weight based on rumors that are floating around, it would be wise to exercise at a certain time, rather than exercising at a certain time, take a good look at your life rhythm, and choose the time when you have the most free time both physically and mentally.

* Principles of Weight Control

As everyone knows, when you want to lose weight, you need to burn more calories than you consume. While various diet methods focus on reducing calorie intake, exercise focuses on increasing calorie consumption.

Unreasonable diets such as fasting are bound to fail.

Because continuous fasting is not possible, and our body does not accept this trick or self-abuse.

The hypothalamus of the cerebrum, which detects the energy balance of our body, remembers basic information about body composition and responds to rapid changes in the body. If you lose weight rapidly in a short period of time through fasting, etc., the hypothalamus of the brain is surprised and wants to return it to its original state. Lost weight will quickly add up. This is the scientific reason for the process commonly referred to as the yo-yo phenomenon. Therefore, it is not advisable to aim to lose a lot of weight in a short period of time. Moreover, if the method is only by fasting, you may suffer from the increased weight later.

In addition, excessive dieting in a short period of time is a process of reducing body water and muscle rather than body fat, so it not only causes a rapid yo-yo phenomenon, but also makes you look thinner on the outside even if you lose weight. Weight loss absolutely aims to reduce body fat, and methods must be selected according to that goal.

While dieting is about lowering calorie intake, exercise is the process of increasing calorie consumption to use the lack of energy from fat and muscle protein stored in the body.

In particular, aerobic exercise is effective in burning body fat, which has led to a boom in marathons. A marathon is undoubtedly a great workout, but it's a good idea to combine it with weight training to lose body fat and lose weight. Because weight training is anaerobic exercise, it does not directly burn body fat, but it is very efficient compared to aerobic exercise in consuming calories.

To summarize this:

1. Unreasonable diets such as fasting can never be successful.

2. Weight loss should be done slowly.

3. The reduction of body fat, not the reduction of muscle, water, etc., should be achieved.

4. Aerobic exercise and weight training should be combined to burn body fat and continuously consume calories.