Reducing visceral fat – the type of fat located deep within the abdominal cavity, surrounding internal organs – is not just about aesthetics but also a battle for health.

Nutritionist Kendra Miller warns, "Visceral fat is metabolically active. When it accumulates excessively, it is directly linked to an increased risk of heart disease, type 2 diabetes, and certain cancers."

However, a question that troubles many is: When should one exercise to achieve optimal results?

People exercise along the Han River, Da Nang. *Nguyen Dong*

Trainer Jordan Pieklik states that the most effective time to exercise is when you can consistently commit to it, ideally 4-5 times a week. Maintaining intensity and frequency has a far greater impact on visceral fat than choosing a specific time.

In other words, if you force yourself to wake up at 5 am but give up after one week, that time slot is meaningless.

Many believe that morning exercise helps burn fat more effectively, and scientific evidence supports this:

- Discipline: Exercising in the morning makes it easier to maintain your routine because it is less likely to be interrupted by unexpected tasks during the day.

- Gender differences: A small study showed that women who exercise in the morning tend to reduce more abdominal fat compared to those who exercise in the evening. However, this was not clearly observed in men.

- Psychological benefits: Completing your workout early tends to make you choose healthier foods throughout the day.

Do not worry if you are not an early riser. Exercising later in the day also has its advantages:

- Higher performance: At this time, the body has been adequately fueled and hydrated from previous meals, allowing you to exercise at a higher intensity.

- Increased muscle flexibility: Natural body temperature increases in the afternoon, leading to more flexible muscles, peak strength, and endurance, which is particularly beneficial for weightlifting.

If you are starting your journey to eliminate belly fat, remember these expert tips:

- Start gradually: Do not push yourself into an overly strenuous program. Choose exercises appropriate for your current physical condition to avoid injury.

- Personalize your schedule: If you exercise in the morning on monday and in the evening on wednesday, that is fine, as long as you do not skip workouts.

- Find a workout partner: Exercising with friends or joining a community helps increase your ability to stick to your goals.

- Combine cardio and strength training: Strength training builds muscle (increasing insulin sensitivity), while cardio effectively expends energy.

- Nutrition and sleep: No amount of exercise can overcome an unhealthy diet and chronic sleep deprivation. Prioritize protein and get adequate sleep.

"Fat reduction is driven by long-term habits, not by the clock's hands," emphasizes expert Val Warner. Make exercise an indispensable part of your lifestyle, rather than a short-term, high-pressure task.

My Y (According to Eating Well)