Exercise before breakfast can burn fat faster

Adjusting diet and exercise is the key to controlling your weight. If these two things are out of balance, then you may be overweight or underweight. For that, if you want to lose weight, you should reduce your meal portions and do more exercise. There are certain times when your body can lose fat faster, namely exercise before breakfast.

Exercise before breakfast is proven to lose fat faster

Several studies have shown that exercise before breakfast is the most optimal time to lose fat faster. Before breakfast, your stomach is still empty so this can support greater fat burning.

A 2010 Belgian study of 21-year-old men showed that those who exercised before breakfast on an empty stomach gained the least weight after increasing their daily intake by 30% for six weeks.

Those who did not exercise at all for 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 muscle.

According to researchers, the time before breakfast in which the body is not filled with food for approximately 10-12 hours (from after dinner to 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 research published by the British Journal of Nutrition in 2013. This study shows that exercise before breakfast can lose 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 additional calories or experience an increase in appetite during the day. So, this can prevent a person from overeating.

Why does this happen?

After not eating for 8-12 hours, the glycogen reserves in your body are reduced. When your glycogen levels are low in your body, your body will be able to burn more fat. Low levels of the hormone insulin before you eat breakfast also make you burn more body fat during exercise.

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 that enters from food. If you exercise at night, you may 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 regulate 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 eat dinner. This determines how long it takes for your stomach to be empty until you eat breakfast.

We recommend that you eat dinner 2-3 hours before you sleep, to give your body time to digest food. The foods you eat at dinner should also contain protein, carbohydrates and fats. These foods can provide energy before you exercise in the morning.

In the morning, do sports, such as running, with high intensity. It is better to run for a short period of time at a high intensity than for a long run with a very low intensity.

After exercise, you can have breakfast consisting of carbohydrates and protein, such as bread with eggs, vegetable and chicken salad, and so on. This can help replace your lost energy and provide you with energy for activities throughout the day.