Want to lose belly fat? Choosing the right exercise time can double the effect!

On the road to losing weight, many friends are tortured by their belly fat. They have tried all kinds of methods, but the fat on their belly is still stubborn. In fact, in addition to choosing the right exercise method, the exercise time is also very important! Today, let's talk about when is the most effective time to exercise to reduce belly fat.

Let me first point out the key point: exercising between 7 and 9 in the morning may be more effective in reducing fat and waist circumference. Especially for female friends, exercising in the morning is quite effective in reducing body fat, especially abdominal fat. As for male friends, there is not much difference in fat reduction effect between morning and evening exercise, but the effect of relieving fatigue by exercising at night is amazing.

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Is it best to exercise between 7 and 9 in the morning?

This is not something I say casually, it is based on research. In 2023, a study was published in the famous journal "Obesity". The researchers analyzed the health and activity data of 5,285 people and found that no matter when you exercise, moderate to high-intensity exercise can help control weight and waist circumference. But in comparison, people who exercise between 7 and 9 in the morning have lower BMI and waist circumference.

The specific data is very intuitive. The BMI of the morning exercise group was 27.4 and the waist circumference was 95.9 cm; the BMI of the noon group (11-13 o'clock) was 28.4 and the waist circumference was 97.9 cm; the BMI of the evening group (17-20 o'clock) was 28.2 and the waist circumference was 97.3 cm. Moreover, even if the diet quality and calorie intake were adjusted, this difference still existed.

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What's more amazing is that in the morning exercise group, regardless of whether the amount of exercise reached the recommended 150 minutes of moderate intensity per week, BMI and waist circumference decreased with the increase in exercise; but in the noon and evening exercise groups, BMI and waist circumference no longer changed after the exercise volume reached the standard.

Why is exercising in the morning so effective in losing fat?

In addition to the influence of the biological clock, it may also be related to fasting. Morning exercise on an empty stomach can increase the amount of fat oxidation within 24 hours after exercise, which means that it can make fat "burn" more vigorously, while exercise after lunch and dinner does not have this effect. In addition, a single morning exercise can increase the metabolic rate for several hours. However, I would like to remind friends with hypoglycemia not to exercise on an empty stomach in the morning, otherwise it is easy to be dangerous.

Exercise at different times has different effects on men and women

There is also a study that specifically explored the differences in the effects of exercise at different times for different genders. The researchers found 56 adults who have exercise habits and are of healthy weight, 30 women and 26 men, and divided them into a morning exercise group (exercise between 6:30-8:30) and an evening exercise group (exercise between 18:00-20:00).

After 12 weeks, only 84% of the participants completed the trial. It seems that it is not easy to stick to exercise. After the trial, the analysis found that both men and women can reduce body fat, abdominal fat and buttocks fat by exercising in the morning and evening. But for women, exercising in the morning is more effective in reducing abdominal fat, with an average reduction of 10%, while women in the evening exercise group only reduced it by 3%.

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In terms of improving muscle function, exercise in the morning and evening is effective, but exercising in the evening is more helpful for women to enhance upper limb muscle strength, intensity and endurance, while exercising in the morning is more beneficial for improving lower limb strength in women.

In addition, the effect of exercise in improving mood is particularly obvious in men. Exercising at night can reduce men's fatigue by up to 55%. For women, exercising at night is also more effective in improving mood. It can also increase satiety and reduce food intake, which is very friendly to women in the fat loss period.

To sum up

In general, as long as we ensure regular and appropriate exercise, it can help us lose fat and reduce belly fat.

If female friends want to lose fat and reduce belly fat, exercising in the morning is a good choice;

If you want to build strength and endurance in your limbs, you can train your legs in the morning and your arms in the evening;

If you want to improve your mood and control your appetite, exercising at night is the right thing to do.

As for male friends, although exercising in the morning and evening has similar effects on fat loss, if you want to relieve a day’s fatigue, exercising at night is much healthier than drinking alone or playing games!