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Want to lose weight? Work out in the EVENING – not the morning, experts say

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want to lose weight?Work out in the evening – not in the morning, experts say

  • Exercising between noon and midnight reduces insulin resistance by up to 4-fold
  • Insulin resistance can lead to weight gain, according to Dutch researchers
  • Experts say exercising at optimal times could help people control their weight

Kate Pickles, Daily Mail Health Editor

Release: | | Has been updated:

Studies suggest that going to the gym in the afternoon or evening may be better for weight loss than working out in the morning.

Exercising between noon and midnight was found to reduce insulin resistance, which can lead to weight gain, by up to 4-fold.

Experts say exercising at the right time can help you control your weight and reduce your chances of developing type 2 diabetes.

Insulin resistance is when muscle, fat, and liver cells struggle to respond to insulin and cannot easily take glucose from the blood, resulting in more sugar in the bloodstream.

Exercising from noon to midnight is associated with insulin resistance, which can lead to weight gain.

Exercise from noon to midnight was found to reduce insulin resistance, which can lead to weight gain, by up to four times

Previous studies have linked exercise to increased sensitivity to insulin, thereby reducing the risk of developing diabetes, but scientists wanted to test whether the timing of exercise had any effect. I was thinking.

Researchers at Leiden University Medical Center in the Netherlands studied about 7,000 people between the ages of 45 and 65.

Most people had a BMI of 27 or greater and were overweight or obese, while controls were of healthy weight.

Participants underwent a physical examination and blood samples were taken to measure fasting and postprandial blood glucose and insulin levels.

People were also asked about their lifestyle, and some were randomly selected to measure liver fat content using MRI scans.

A randomized group of 955 people wore a combination accelerometer and heart rate monitor for four consecutive days and nights to monitor their exercise and activity levels. Approximately 775 individuals with complete data were included in the analysis.

The results showed that spending time in moderate-to-vigorous physical activity decreased liver fat content and also decreased insulin resistance.

Exercising in the afternoon or evening was found to reduce insulin resistance by 18% and 25%, respectively, compared to evenly distributed activity throughout the day.

A study published in the journal Diabetologia found no significant difference in insulin resistance between morning activity and activity spread evenly throughout the day.

Researchers conclude:

“Further studies are needed to assess whether the timing of physical activity is indeed important in the development of type 2 diabetes.”

exercise required

To stay healthy, adults between the ages of 19 and 64 should strive to be active every day and:

  • Do at least 150 minutes of moderate-intensity aerobic activity each week, such as cycling or brisk walking
  • Strength training at least 2 days per week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, arms)

or:

  • 75 minutes of vigorous aerobic exercise each week, such as running or playing a singles tennis match;
  • Strength training at least 2 days per week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, arms)

or:

  • A combination of moderate and vigorous aerobic exercise weekly – e.g., two 30-minute runs and a brisk 30-minute walk is equivalent to 150 minutes of moderate-intensity aerobic exercise,
  • Strength training at least 2 days per week that works all major muscles (legs, hips, back, abdomen, chest, shoulders, arms)

A good rule is that one minute of vigorous activity has the same health benefits as two minutes of moderate activity.

One way to get the recommended 150 minutes of physical activity per week is to do 30 minutes on 5 days each week.

All adults should divide long periods of sitting with light activity.

Source: NHS

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