[Introduction ] Exercise is the most effective way to lose weight. So, how do you exercise to lose weight? Below, the editors at 39 Weight Loss share four common sense tips for exercise-based weight loss, teaching you to seize the best time to exercise and easily shed excess fat.

1. Finding partners

"Good things should be shared with good friends," and exercise is no exception. If you plan to make exercise a habit, it's best to find a partner to exercise with.

Having a workout buddy makes exercising much more fun. More importantly, having someone to exercise with can also unleash your athletic potential. When you see your buddy diligently and punctually showing up at the gym, you'll definitely think, "If she can do it, so can I!"

2. The closer the exercise location, the better.

When it's difficult to schedule exercise time, the best approach is to adjust the location to match the time, as people generally prefer convenient exercise. For example, if you choose to exercise in the morning, it's best to choose a place close to your home, such as a park or school; if you prefer to exercise in the evening, you can choose a place closer to your office, such as a gym or a dance studio.

3. Go outdoors

Get closer to the sun and let it bask in the sunlight. As your body gradually gets used to the external environment, you will enjoy moving your body more and more.

So if you're a night owl, take advantage of your clear head to go to the alleyway or at least look out the window at the sun; if you're an urban dweller, increase your chances of going outdoors, for example: don't ask someone else to buy you lunch, go yourself!

4. Choose the right time to exercise

If you hate waking up early or know you can't, don't set your alarm for 5 a.m. and then turn it off and go back to sleep after it rings.

It's best to establish an exercise habit that suits your schedule and preferences. For example, if you're not used to waking up early, start at 7 a.m.; if you don't like being in the sun, then choose to go to the gym after get off work in the evening!

The best time to exercise for weight loss

1. Morning peak activity period: 6:00 AM - 10:00 AM

In the morning, the body temperature is at its lowest, and muscles are also at their stiffest. At this time, your heart and blood have to work harder to deliver oxygen to the muscles. Therefore, warming up in the morning before exercise is very important. You can start with 5-10 minutes of jogging or stretching exercises, followed by higher-impact exercises such as tennis or jogging; or more stretching exercises such as yoga or Pilates.

Experts point out that people who exercise between 7 and 9 a.m. not only burn more calories, but also maintain a high basal metabolic rate throughout the day! Anyone who wants to lose weight should definitely not miss this optimal time to exercise!

However, morning exercise requires a lot of willpower, because everyone has a tendency to be lazy, and getting out of a warm bed is a painful thing. So, if you want to cultivate a morning exercise habit, you need not only motivation but also perseverance!

2. Midday power period: 11:00 AM - 2:00 PM

At this point, your body temperature is still rising, and the warmer your body is, the better your muscle coordination and flexibility will be, allowing you to quickly adapt to the rhythm of exercise. But don't think that just because your body is hot, you can skip warm-up exercises!

You should not skip warm-up exercises to increase the duration of your main workout. Without a warm-up, you are more susceptible to sports injuries. Your midday workout should be spaced an hour before or after your lunch, and your lunch should ideally be a light meal such as soda crackers, yogurt, or a small bento box.

For those who don't have time to exercise in the morning, make the most of your lunch break! Keep the intensity gentle, such as yoga, brisk walking, tai chi, or low-impact cardio; avoid anything too strenuous. This will improve your alertness and prevent afternoon fatigue, allowing you to approach your work with greater efficiency and energy!

3. Evening peak period: PM4:00-PM9:00

Human body temperature is highest between 4 pm and 8 pm, so exercising at this time minimizes the risk of sports injuries.

Make sure to do strength training at this time! This is because it's the period of fastest muscle growth, and your cardiovascular system also reaches its peak, effectively increasing your basal metabolic rate. As long as you don't exercise within 3 hours of bedtime, you don't need to worry about evening exercise affecting your sleep—this has been confirmed by experts!

Experts have found that people who exercise at 8 a.m. have 9% more endurance than those who exercise at 4 p.m. Therefore, people who habitually exercise in the evening not only exercise for a longer period but also increase their fat-burning efficiency.

Try to avoid exercising within one hour before or after dinner in the evening to prevent affecting digestion and absorption. Also, it's best not to exercise after 9 PM, as this may still disrupt sleep quality.