Three things to avoid and how to fix them to effectively exercise in the morning and reduce excess fat accumulation

Exercising right after waking up without refueling or exercising too long or too hard can make your body tired and accumulate excess fat.

Before your morning workout, you should have a light snack, perhaps a glass of unsweetened milk. (Image created by AI for illustration purposes only)

1. Exercise immediately after waking up, before breakfast.

Many people think that exercising on an empty stomach will help the body use fat for energy. However, Dr. Louise Burke, a sports nutritionist at the Australian Institute of Sport, says that when glycogen (energy stored in muscles) is depleted after a long sleep, the body will prioritize breaking down muscle to obtain amino acids that are converted into glucose, instead of just using fat.

As a result, muscle mass decreases, metabolism slows down, and over time, fat accumulates.

Experts recommend that 30-45 minutes before exercising, you should have a light snack such as a banana, a few slices of whole-grain bread, or a glass of unsweetened milk to have a stable source of energy.

2. Exercising too intensely or for too long right after waking up.

After waking up, body temperature and blood flow to the muscles and nervous system are all low. Forcing the body to do high-intensity HIIT immediately can cause endocrine stress, increasing cortisol – a hormone associated with abdominal fat storage.

International fitness coach Brett Hoebel suggests that when working out in the morning, you should start with a 5-10 minute light warm-up, followed by a moderate workout of 20-30 minutes. If you want to do a heavy workout, do it in the afternoon when your body is fully awake and ready.

3. Not recovering after exercise and skipping breakfast.

Skipping breakfast after a workout keeps the body in a catabolic state, breaking down muscle tissue to maintain energy. A study published in the Journal of the International Society of Sports Nutrition showed that supplementing with protein and carbohydrates within 30 minutes after exercise helps reduce fat and increase muscle mass more effectively.

American nutritionist Nancy Clark suggests that after a morning workout, you should eat a protein-rich breakfast (eggs, Greek yogurt, chicken breast) combined with healthy carbs (oats, fruit, whole-wheat bread) to speed up recovery and activate metabolism throughout the day, increasing the effectiveness of weight loss.

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