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How to burn double the fat and control blood sugar
We all know that if we want to lose weight, slim down, and tone up, we have to do two things – watch what we eat and exercise.
Yet too often, even when we stick to those two principles, it can be difficult to truly see much difference in a short amount of time.
Now, however, thanks to a new study, published in the Journal of Clinical Endocrinology and Metabolism, there could be a simple way to get the most out of your exercise to burn more fat and even improve your blood sugar.
And, all it takes to see big results is to change the time of day you pick for your workout.
Before or after breakfast
The study, performed by health scientists at the Universities of Bath and Birmingham, set out to build on emerging evidence that the timing of meals in relation to exercise can shift how effective exercise is.
In other words, the theory that if you work out at one time of the day, the benefits are higher than working out at a different time of the day, even if you do the exact exercise for exactly the same amount of time.
The scientists specifically wanted to focus on the impact on the fat stores in muscles in people who either worked out before or after eating and the effect changing up the timing had on blood sugar control.
For six weeks, the team followed thirty men who were either obese or overweight and compared results. One set of men exercised before eating breakfast, the second group exercised after, and the third group continued their sedentary lifestyle.
As you can imagine, the third, sedentary group saw no changes at all, continuing down the path to increasing levels of blood sugar problems, possible heart disease, and other health issues that go hand-in-hand with obesity.
On the other hand, both exercise groups dropped some of the excess weight that was slowly destroying their health.
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However, here’s where it gets really interesting…
While participants in both the before and after exercise group lost the same amount of weight, the before breakfast exercises burned double the amount of fat as the group who exercised after breakfast!
And, if that isn’t enough to get you to start your day with a long walk, bike ride, trip to the gym or yoga session, there’s more.
The results showed that exercising before breakfast also improved participants’ ability to respond to insulin, which kept their blood sugar levels under better control, potentially lowering their risk of diabetes and heart disease.
Contrast that to the after breakfast exercise group who were in fact no better than the control group!
Overnight fasting
And, the research team even found the answer to why exercising before breakfast can offer such big benefits over physical activity after eating.
They say that the increased fat burn you get when you start your day with exercise is mainly due to lower insulin levels during exercise because you’re coming off of eight to ten hours of fasting while asleep.
This allows your body to use more of the fat from your fat tissue and the fat within your muscles as a fuel.
So, if you want to increase the benefits you get from exercise, without working out harder or longer, it’s time to switch up your timing. Get in your exercise session before eating your first meal of the day and burn two times the fat while improving your blood sugar control.
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Source:
By Dr. Adria Schmedthorst
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