Running in the morning on an empty stomach for weight loss

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For those who watch their figure and weight, a natural desire is to lose weight. Those who want to bring their weight back to normal resort to different methods and methods of losing weight. These include a variety of strict and gentle diets, grueling sports, visits to baths and saunas, and all kinds of massages. To the above methods of losing weight, you can add running in the morning on an empty stomach.

All these methods of losing weight can be used as an independent means or in combination. Running on an empty stomach for weight loss is used by many and has both positive and negative sides.

Is it possible to train or run on an empty stomach?

Over a long period, quite a lot of different studies have been conducted that have made it possible to determine the harms and benefits of running without a full meal.

Features include the following:

Fat metabolism is better during fasted exercise. Therefore, when jogging to lose weight, it is recommended not to eat. In this case, active burning of subcutaneous fat occurs, and the muscle relief is drawn.
Diseases of the digestive system do not allow you to exercise on an empty stomach. This is due to the fact that a large load has a negative effect on the body.
Lack of sufficient blood sugar causes an athlete to have poor movement control. It is recommended to run on a prepared path in the morning.

Do not forget that training on an empty stomach during the day or evening does not give the desired results. Therefore, a specific diet program should be developed.

Is it better to run before or after breakfast: tips and tricks

First, it’s worth considering the main benefits of jogging in the morning. Discarding all controversial opinions, it has been proven that running can have the following beneficial effects on the body:

The endurance threshold increases. In order for this process to take place in an accelerated and effective manner, the time spent on training should be systematically increased.
The heart and vascular system is strengthened, which becomes possible due to blood circulation, which is activated during jogging at a moderate pace. This promotes oxygen saturation of all organs and tissues, the functioning of which gradually improves.
In addition to strengthening blood vessels, the heart muscle also undergoes excellent training.
Provides a good mood. According to scientific evidence, after half an hour of running, the human body begins to produce happiness hormones. The elevated mood continues for an hour after the end of the training process. As a result, running is an excellent way to combat stress.
A beautiful physical shape is formed. Through running, the fight against excess weight becomes real, which will allow you to tighten your figure and straighten your posture. However, achieving benefits is only possible if you follow a proper diet. Without it, runs will be useless.

To have breakfast or not?

And now the time has come for the main question: is it worth eating before a run or is it better to eat after it’s over?

The goal is to lose weight

Many reputable experts say that in order to lose weight, breakfast should be postponed until after training is completed. Indicative are the results of a study conducted in Belgium over 6 weeks, the purpose of which was to identify the effect of breakfast order and exercise on weight loss. The essence of the test was as follows:

the subjects were 28 men leading an active lifestyle;
during the period of the study, the calorie content of their usual diet was increased by 30%, and the amount of fat by 50%;
Subsequently, the men were divided into 3 groups: the first - did not perform morning exercises, the second - had breakfast before running, the third - had a meal after exercise;
the results of the tests were: the first group of men gained an average of 3 kg; the second - 1.5 kg, the third - retained its original weight parameters .

This made it possible to determine that training on an empty stomach promotes better fat metabolism. Those. To lose weight, running before breakfast is important. It was also found that this principle only applies to morning workouts.

Thus, in order to lose weight, you should not overeat before the training process. However, it is mandatory to use:

liquid , for which tea sweetened with sugar would be an ideal option. The latter will give energy, and the liquid will cause blood thinning, which in the morning always has a viscous consistency. If you do not consume a sufficient amount of fluid during jogging, the heart will be stressed, since pumping thick blood is a more complex process than when working with liquid blood;
carbohydrates _ The amount of consumption of such nutritional components should correspond to the intensity and duration of exercise . So, for an expected workout lasting 15 minutes, it will be enough to drink semi-sweet tea or coffee. If the training time increases to half an hour, then a larger amount of carbohydrate “fuel” is required. Then the drink can be supplemented with cereal cookies.

Losing weight is not necessary

Even if there is no need to lose excess weight, you should not eat up before jogging , since at the end of the exercise the desire for the next meal will disappear, as a result of which the muscles will remain hungry. But some find it quite difficult to exercise on an empty stomach. Then it is advisable to divide breakfast into 2 parts:

before jogging - carbohydrates;
after - proteins and vitamins.

Several breakfast options

The following recipes will make your breakfast and jogging results ideal:

Oatmeal with honey bananas

It is optimal to give preference to unprocessed oatmeal , the appearance of which resembles flattened grain, and the cooking time is 10 minutes. Porridge can be diluted with bananas:

the fruit is cut into slices and placed in a frying pan with the addition of a small amount of brown sugar and cinnamon;
oatmeal can be prepared with water or milk;
After preparing the porridge, bananas are laid out on it, after which the dish is poured with honey.

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Whole grain pancakes

To prepare them you will need:

mix a glass of fruit juice with a couple of eggs, a glass of flour and half a packet of baking powder and vanilla;
small pancakes are formed from the resulting mixture;
The finished pancakes are topped with honey or syrup.

About the most important things: nutrition and regime for the heart, hypertension and hypotension, running or walking

Nutrition tips for breakfast, lunch and dinner from the chief cardiac surgeon of the Russian Ministry of Health. Three commandments of a healthy heart from academician Leo Antonovich Bockeria.

Athlete's Breakfast - Nutrition for a triathlete/runner/cyclist/swimmer

Breakfast is a person's first meal of the day. Breakfast should take into account that you have been sleeping and recovering all night, and food has not arrived for a long time.

Therefore, the most important thing is that breakfast has enough calories. Don't forget about the benefits of fiber, and the best time to take it is in the morning.

My choice is PORridge! After such a breakfast, any athlete can start the day with a good workout!

What to eat in the morning? The ideal athlete's breakfast!

Which breakfast should you choose? Advice from experienced athletes

[Olly88]

Source: https://beginogi.ru/luchshe-begat-do-zavtraka-ili-posle-sovetyi-i-rekomendatsii/

The benefits and harms of exercising on an empty stomach

Running on an empty stomach has certain advantages and disadvantages.

The advantages include:

After a night's sleep for 15-30 minutes, the body has a minimal amount of glycogen. This element is considered important as it is the source of life force. In the absence of glycogen, active exercise causes the burning of fat deposits.
It is recommended to jog on an empty stomach in case of depressive disorder. This is due to the fact that the body produces an increased amount of endorphins.
Regular morning jogging normalizes and simplifies morning awakenings. If you start the day right, you can achieve better results.
The body begins to more efficiently absorb insulin, which is responsible for the absorption of sugar into muscle tissue.

Exercising on an empty stomach is prohibited if the amount of subcutaneous fat is minimal. The lack of glycogen reserves causes the destruction of muscle tissue.

Exercise harms the body:

Active secretion of juice causes an impact on the ulcer, which will gradually increase.
Lack of enough sugar in the blood causes loss of consciousness. This point determines that you should choose a safe path, steps and high curbs should be avoided.

All the advantages and disadvantages of such training should be considered in detail.

We choose the time for exercise: in the morning we burn fat, and in the evening we speed up metabolism

Practice shows that those who find it easy to wake up early are the most active in insisting on the benefits of morning exercises. There are 20–25% of such larks. But 30–40% of people are night owls, and they prefer going to the gym in the evening. The rest are just lucky - they don’t care when to get up.

Morning: “for”

Appetite decreases throughout the day Scientists from the UK compared data from surveys conducted among runners.

It turned out that those who ran in the morning felt less hungry during the day than fans of evening jogging. Scientists have suggested that morning exercise suppresses the release of hormones responsible for appetite.

This means that for those who tend to overeat, after a morning workout it will be easier to cope with the habit of chewing something all the time.

It is easier to burn fat in the morning. During physical activity, carbohydrates are first consumed and only after twenty minutes of movement do the muscles receive energy from fat. That is why long workouts, no shorter than 40 minutes, have always been recommended for weight loss.

However, recent research from the American College of Sports Medicine shows that just 20-30 minutes of exercise in the first half of the day is enough. In terms of fat burning effect, this will be identical to 40 minutes after lunch. The reason is that until 17 o'clock in the afternoon our metabolism is set to consume energy, including fat.

Attention!

And after 17 hours the intensity of metabolic processes fades away, hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning, stubborn fat deposits are more easily consumed.

Lower risk of injury After a morning workout, fatigue goes away faster and muscles recover better, says a new study from the University of Toronto.

Doctors observed 3,000 people who were passionate about fitness and found that after morning training, the pulse returned to normal on average 20% faster than after evening training.

In addition, a blood test showed that with the same intensity of training, microtrauma to muscle fibers and associated blood changes in the morning occur less frequently.

Morning: "against"

You won't have time to have breakfast. Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, you only have enough energy for light exercise.

So what, get up two hours earlier, eat and wait an hour for breakfast to digest? This won't suit anyone. True, you can drink sweet tea with a piece of chocolate, coffee with sugar, juice, eat a banana, a handful of raisins or dried apricots.

These products will be absorbed while you are getting dressed.

Thick blood You did not drink for at least 8 hours during sleep; during this time, some water was excreted in the urine and, possibly, in sweat.

Once the fluid is gone, it means the blood has become thicker; increasing its circulation in such an “undiluted” form means overloading the heart and veins.

Therefore, before training, be sure to drink 1-2 glasses of liquid and wait 5-10 minutes for the moisture to be absorbed.

In the morning, the body is still asleep. After sleep, blood circulation throughout the body is slowed down, the lungs are narrowed, and the nervous system is inhibited. Therefore, it is necessary to start charging with a warm-up, gradually increasing the load. Beginners are not recommended to give themselves serious exercise such as running or strength exercises in the morning; it is better to take a walk, ride a bike, or swim.

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Evening: “for”

Physical activity speeds up metabolism As you know, in the evening the metabolism slows down, which is why a chocolate bar eaten for breakfast will have almost no effect on your figure, but a cake at dinner is immediately found in the waist area. Moderate physical activity is a good way to speed up your metabolism. However, the load must be moderate, no records!

At night after training, fat will be consumed . It is known that burning calories does not stop when the workout ends! By inertia, the muscles continue to consume energy for recovery for at least another 12 hours.

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Now imagine that after your workout you ate a light dinner and went to bed. There is no more food, new energy is not coming in, which means the body will be forced to turn to stored fat. And so on until the morning.

And in the morning, metabolism also has no time for reserves, which means weight loss is inevitable!

Evening: “against”

Fatigue after work Not everyone can force themselves to do exercises or go to the pool after work. Some people don’t have enough motivation to break the usual pattern and do something active in the evening, while others are really too tired physically.

After a workout, you really want to eat. Experts from the Swedish School of Sports and Health Sciences believe that this is an indicator of an incorrectly chosen workout. It was clearly either too intense or too long. Replace running with a walk, aerobics with an exercise bike. Shorten the session from an hour to 40 or 30 minutes.

It's hard to sleep

The reason is too intense training. So, let's summarize. Both morning and evening have their pros and cons. So proceed from your own preferences, as well as from your work schedule. Moving when you feel comfortable is much healthier than not moving at all. And the negative effects can be easily negated by using the advice we have given.

Source: https://www.aif.ru/health/secrets/vybiraem_vremya_dlya_zaryadki_utrom_szhigaem_zhir_a_vecherom_uskoryaem_obmen_vesch

Running on an empty stomach for weight loss

Do not forget that running on an empty stomach for weight loss should be carried out exclusively taking into account the recommendations.

The most common:

The run should take place within 30 minutes. Such a workout is enough to maintain shape and muscle tone and burn calories. Running too long causes you to burn a lot of calories.
The regime should be calm, as excessive stress can have a negative effect on the body. To monitor this indicator, a heart rate monitor is required. There are a large number of devices on sale that allow you to control the load exerted when running, some have programs with training.

Too high a load causes a decrease in vitality, jumps in blood pressure and the appearance of many other problems. Therefore, you need to exercise with caution.

The effectiveness of training on an empty stomach

Some of the effects on the body when running on an empty stomach determine the effectiveness of the exercise.

An example is the following:

Increased insulin sensitivity. At the time of eating, the body releases a similar hormone, which is responsible for redirecting sugar to the muscles for energy. Eating too often causes the body to become more resistant to insulin and weight gain occurs. Therefore, jogging on an empty stomach eliminates the likelihood of obesity and weight gain.
Increased growth hormone levels. The body needs it to build muscle mass, accelerate fat burning and strengthen bone tissue. Increasing its amount contributes to the development of the body, the results of training become noticeable almost immediately.

The information above indicates that there are many reasons to run on an empty stomach. Such training should be avoided only if there are contraindications. Once an ulcer appears, it can become larger and create many health problems.

Harm from running on an empty stomach

Running on an empty stomach in the morning, and throughout the day, is strictly prohibited for people with minimal fat content in their body, especially for athletes who are actively building up lean muscle mass and people suffering from dystrophy.

These restrictions are related to the same morning deficiency of glycogen stores, because in the absence of fat, the body will be forced to absorb energy from muscle tissue, destroying your muscles. Muscle breakdown leads to a phenomenon called catabolism, which increases the production of cortisol, one of the main stress hormones. People suffering from dystrophy must exercise extreme caution when running on an empty stomach, since lack of fat and large muscle volume can affect the functioning of the cardiovascular system in general and the heart muscle in particular.

It is important. It is not recommended for people with gastrointestinal problems, especially people with stomach ulcers, to practice running before meals. Running activates your metabolism, forcing your body to burn an incredible amount of calories while simultaneously creating a strong appetite.

It is the appetite caused by the stress of running, especially in the morning, that promotes the secretion of gastric juice, and when we take into account the fact that the stomach is empty, the juice begins to affect the ulcer and cause it to increase.

Reviews from athletes

At some point I realized that I was overweight and obese. After a while I started running and decided to do spot workouts on an empty stomach. It was difficult, at first I had no strength, but then I got used to it and began to increase the load. Grade:

Vitaly

When I started running in the morning I was immediately lazy to prepare breakfast. I am at the right weight and have started to lose it quickly. So I started cooking breakfast. Grade:

Gregory

At first I ran in the evenings, then I started working out in the morning. I thought for a long time about whether I should have breakfast before training. At first I ran on an empty stomach, lost weight, but then began to cook light meals. In general, there are no clear recommendations; you need to choose depending on the circumstances. Grade:

Maksim

They often run to lose weight. I also decided to start working on myself in a similar way. At first I had breakfast, but after sleep I felt a loss of strength. Grade:

Anatoly

At one point I decided to take care of my body. For this, regular training in the gym was not enough, so I decided to run. I worked out on an empty stomach, it was not easy, but I was pleased with the result. Grade:

Olga

There is no clear answer to the question of whether it is worth exercising on an empty stomach. In some cases, a better result can be achieved in this way, in others it will have a negative effect on the body.