There is a story that exercising on an empty stomach is very effective in reducing body fat. It is considered common sense, especially among people who exercise for diet purposes. Will exercising early in the morning and before eating dinner lose weight as people think?
The "ARMS (Analytical Reporters of Medical Studies)" at Yonsei University Medical University has been engaged in various activities with the goal of informing people of the right health information. The truth series, which is said to be "medical," is a fact check on "Will I lose weight more easily if I exercise on an empty stomach?"
In fact, there is a study that shows that exercise in an empty stomach has a significantly higher fat combustion rate than when it is not. In a way, it is natural that the fat burn rate is high when exercising on an empty stomach. When exercising, we use carbohydrates and fat as the main energy source, using the most efficient carbohydrates first, and fat with relatively slow energy conversion later decomposes. Therefore, if the exercise time is prolonged or there is less carbohydrate available, fat is burned and used. In an empty stomach, the fat combustion rate is inevitably high due to a lack of carbohydrates in the body. Eating food also affects the phenomenon that insulin is secreted and fat synthesis becomes more dominant than fat decomposition.
However, if you eat the same amount of food in the long run, there is little difference in the effect on body fat rate. Even if we use a lot of fat when we exercise, we eat rice someday. If carbohydrates are supplemented after exercise, carbohydrates that can be used in the body will be higher than those that exercise after meals, and the use of body fat will decrease when blood sugar is high after meals. In the end, there is no significant difference in weight loss in the long run, such as fasting exercise or post-meal exercise.
Therefore, in order to see the effect while exercising on an empty stomach, a diet that controls the amount and type of food must be managed at the same time. In light aerobic exercise within 30 minutes to lose weight, it is concluded that there is no significant difference between fasting and post-meal exercise, and what and how much you eat are more important.
Aerobic exercise for a long time on an empty stomach or high-intensity aerobic exercise can strain the body. This is because there is a lack of carbohydrates that can be used immediately as an energy source when exercising, so it is necessary to create an energy source through a relatively slow process of fat decomposition.
Writer: Grace Jun
(Picture from Unsplash)
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