Losing weight is not simply about reducing your food portions, but also requires the right exercise routine.
In addition to the duration, intensity, and consistency of your workouts, choosing the best time to exercise for weight loss also plays an important role in optimizing calorie burning and maintaining a healthy metabolism.
So, when is the best time to exercise to maximize weight loss? Read the complete explanation in the following article.
When Is the Best Time to Exercise for Weight Loss?
To date, there is no definitive recommendation regarding the most effective time of day to exercise for weight loss. Your workout schedule should be tailored to your daily routine so that you can maintain it consistently.
Nevertheless, the following time options each offer their own advantages in helping maximize fat burning and support your weight loss goals.
1. In the Morning Before Breakfast
Exercising in the morning before breakfast is considered one of the best times to exercise for weight loss.
When your stomach is still empty, your body tends to use stored fat as its primary energy source, allowing fat burning to occur more efficiently.
Furthermore, morning exercise helps boost your metabolism, enabling your body to continue burning calories throughout the day and making your weight loss program more effective.
2. In the Afternoon or After Work
Choosing to exercise in the afternoon is also an excellent option for weight loss.
At this time of day, your body temperature and muscle flexibility are at their peak, allowing you to perform better during workouts while significantly reducing the risk of injury.
With stable energy levels from the meals you've consumed throughout the day, you can also exercise with greater focus while relieving stress after a full day of activities.
The key to a successful diet is consistency that fits your daily routine. Therefore, don't force yourself to wake up before dawn if your schedule is better suited for exercising in the afternoon or evening.
Nevertheless, avoid high-intensity workouts too late at night, and allow at least 1-2 hours between exercise and bedtime so your sleep quality is not affected.
How Long Should You Exercise to Lose Weight?
Besides knowing the best time to exercise for weight loss, you should also pay attention to your workout duration.
The Indonesian Ministry of Health recommends exercising for at least 30 minutes every day. Start with a 5-10 minute warm-up, continue with your main workout, and finish with a cool-down lasting around 5 minutes.
If you engage in moderate-intensity exercise, aim for a total of 150 minutes per week, or approximately five days a week. Meanwhile, vigorous-intensity exercise requires only 75 minutes per week, or about 15 minutes per day.
For optimal results, combine aerobic exercises, such as brisk walking, jogging, running, cycling, or jump rope, with strength training, such as calisthenics or weightlifting. Strength training should be performed at least twice a week.
Benefits of Choosing the Right Time to Exercise
Choosing the right time to exercise, especially in the morning, can help suppress your appetite. Exercising before breakfast increases insulin sensitivity, helping keep your blood sugar levels stable.
This condition also enables your body to deliver nutrients more efficiently to your muscles and liver. Stable blood sugar levels help prevent excessive hunger, making it easier to control your daily calorie intake.
Moreover, morning exercise can improve sleep quality. Getting enough sleep helps regulate ghrelin, the hormone responsible for triggering hunger, making it easier to control your food portions while following a weight loss program.
Read more: 10 Causes of Weight Gain That Need Attention
Tips for Losing Weight More Effectively
Besides choosing the right time to exercise for weight loss, you also need to adopt a healthy lifestyle to achieve the best results. Here are some tips you can follow:
- Eat a balanced diet consisting of vegetables, fruits, lean protein, and complex carbohydrates.
- Limit foods that are high in sugar, salt, and saturated fat.
- Eat regularly with appropriate portion sizes, and avoid eating too late at night.
- Drink plenty of water to meet your daily hydration needs.
- Get 7-8 hours of sleep every night.
- Manage stress effectively.
- Maintain a calorie deficit by balancing your food intake with physical activity.
Ultimately, the best time to exercise for weight loss will deliver more optimal results when practiced consistently, combined with a healthy diet, and supported by adequate daily hydration.
Do not let your body become dehydrated during exercise, as this can affect both your performance and recovery process.
To stay hydrated during your workouts, AQUA 600 ml is the perfect companion. Why choose AQUA first? Because not all water is AQUA.
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You can enjoy the refreshing taste of AQUA Sejuk Alami during all your daily activities. In fact, AQUA Adem stays naturally cool even without refrigeration, making it enjoyable to drink after exercising or while spending time outdoors.
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