Contents:
- Medical Video: How to Lose Weight and Get More Energy in 15 Days
- Exercise before breakfast is proven to eliminate fat faster
- Why does this happen?
- How is it safe to exercise before breakfast?
Medical Video: How to Lose Weight and Get More Energy in 15 Days
Managing your diet and exercise is the key to controlling your weight. If these two things are not balanced, then your weight can be excessive or less. For that, if you want to lose weight you should reduce your meal portion and do more exercise. There are certain times when your body can get rid of fat faster, which is exercise before breakfast.
Exercise before breakfast is proven to eliminate fat faster
Some studies show that exercise before breakfast is the most optimal time to get rid of fat faster. Before breakfast, your stomach is still empty so this can support greater fat burning.
Research in Belgium in 2010 on 21-year-old men showed that those who exercise before breakfast on an empty stomach only experience the smallest weight gain after increasing their daily intake by 30% for six weeks.
Those who did not exercise at all while increasing their intake for six weeks gained as much as three kilograms of weight. Not only that, they also experience insulin resistance and an increase in the number of fat cells in the muscles.
According to researchers, the time before breakfast where the body is not filled with food for approximately 10-12 hours (from after dinner until before breakfast) is the time needed to stimulate fat oxidation. Meanwhile, the time between breakfast and lunch which is only 4-6 hours is not enough to stimulate fat oxidation.
This is also supported by a study published by the British Journal of Nutrition in 2013. This study shows that exercise before breakfast can eliminate body fat by up to 20% more than exercise after breakfast.
In addition, this study also proves that exercise before breakfast does not make a person consume extra calories or experience an increase in appetite during the day. So, this can prevent someone from overeating.
Why does this happen?
After not eating for 8-12 hours, the glycogen reserves in your body decrease. When your glycogen levels are low in the body, the body can burn more fat more. Low levels of insulin hormone before you have breakfast also make you burn more body fat during your workout.
After all, exercise in the morning before breakfast can also increase your metabolism throughout the day. So that the body will be more efficient in using the energy coming from food. If you do exercise at night, maybe you will not get this effect because your metabolism will drop dramatically as soon as you sleep. In addition, exercise in the morning can also help you manage your appetite better. So, you can avoid overeating throughout the day.
How is it safe to exercise before breakfast?
To be able to burn more fat in the morning before breakfast, you must prepare it before you have dinner. This determines how long your stomach is empty until you have breakfast.
It's best to have dinner 2-3 hours before you go to sleep, to give your body time to digest food. The food you eat at dinner time should also contain protein, carbohydrates and fat. These foods can provide energy before you exercise in the morning.
In the morning, do sports, such as running, with high intensity. It's better to run for a short time with high intensity than running for long periods with very low intensity.
After exercise, you can have breakfast which consists of carbohydrates and protein, such as bread with eggs, vegetable and chicken salads, and so on. This can help replace your lost energy and give you energy for activities throughout the day.
