The best time of the day to work out and LOOSE WEIGHT.

 
When's the best time to exercise to ensure you're getting the most out of it?
Research covered by Gretchen Reynolds suggests that working out early in the morning before you eat breakfast — helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.

One of the reasons working out first thing in the morning helps us lose weight — or at least protects us from gaining it — is that it pushes the body to tap into its fat reserves for fuel, as opposed to simply "burning off" our most recent snack or meal.
     In a recent study, 28 young, healthy men spent six weeks eating a hefty diet of 30% more calories and 50% more fat than they had been eating before. But while some of them spent the six weeks stuffing themselves and barely exercising, the others started working out every day. Of those who worked out, half did so first thing in the morning; the other half hit the gym (and did the same workout) after breakfast. The fasting exercisers ate the same breakfast; they just did so after working out.
At the end of the volunteers' month-and-a-half eating fest, the ones who hadn't worked out at all had, unsurprisingly, packed on the weight — about 6 pounds each. The ones who had been exercising after breakfast gained weight, too, but only about half as much.
In comparison, the people who worked out daily but hit the gym before breakfast hadn't gained any weight at all. They had been able to eat a lot of extra food — just as much as their fellow volunteers — without paying the price in additional pounds.
The study was small, short term, used a specific eating plan, and involved only men close to age 21, so it's hard to extrapolate much from the results. And the fasting exercisers didn't lose weight; they just didn't gain weight. Still, the experiment provided some of the first evidence that "early morning exercise in the fasted state is more potent than an identical amount of exercise in the fed state," the authors.
Another smaller research helps point out why timing could be so important. In it, two groups of men ran on treadmills until they burned 400 calories (about the equivalent of a small meal, or three to four slices of toast). While one group ran on an empty stomach, the other ate a 400-calorie oatmeal breakfast about an hour before their workout.
All of the runners burned fat during their workouts and remained in a heightened fat-burning state after they had gotten off their treadmills. But both results were more intense for the runners who had skipped the oatmeal. In other words, exercising after a long period of not eating could be setting us up for a longer, more intense fat burn.

Set your clock

Another component of the early-morning workout regimen can help with weight loss: daylight.
Aligning our internal clocks, or circadian rhythms, with the natural world helps give our metabolisms a boost.

So next time you think about hitting snooze, remember this: An early-morning workout might not just help you meet your fitness goals, but it could even give you more energy than those few extra minutes of shut-eye.

How what you eat for DINNER can help you loose weight FAST.

 

Timing

Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don't worry about eating dinner too late. As long as you don't exceed your daily calories, what time you eat won't impact your weight.

How to handle WORK OUT PAINS on your way to weight loss

Pain is weakness leaving the body? Not exactly. While some discomfort is a hallmark of a challenging but effective workout, some pains definitely aren’t worth ignoring, no matter how tough you are.
“No pain, no gain is not always true in exercise, so don’t push through it if your mind is telling you it may be something else,” said Natalie Neuharth, D.P.T., physical therapist at Orthology. “It’s always better to prevent injury than to try and fix it.” And if you are injured, don’t brush off the pain. “The longer you wait, the more chronic it can become, and it can potentially take longer to heal and lead to other pains and injuries,” Neuharth said.
Whether you’re concerned about your rotator cuff, shin splints, hip pain, or an irritated knee, follow these guidelines below to help you decide on a plan of action.
5 types of workout pains to pay attention to: 
1. Sharp pain
A sharp or stabbing pain during exercise (or any time, really) is a red flag that something is up.
“Sharpness is not a normal physiological response. If you are experiencing sharp pain, it usually means there is something not functioning properly in that body system,” Neuharth said. “A few common causes of sharp pains are impingement of a tendon, such as at the shoulder, a loose body [such as] a bony fragment, bone on bone contact, or a tear of the meniscus in the knee. If the sharp pain occurs once and not again, it is probably an anomaly and nothing to be concerned about.”
But checking in with your doctor is always a good idea if something feels wrong.
2. Pain with swelling
“If [pain] is associated with swelling, that usually indicates a more serious issue,” said Dr. Marci Goolsby, attending physician at the Women’s Sports Medicine Center at the Hospital for Special Surgery.
“With swelling, the body is sending inflammatory factors to the area. When there is injury, the body can’t necessarily differentiate which specific structure to heal, so it sends a lot of blood and other substances to the area or joint, creating a diffuse swelling,” Neuharth added.
Inflammation is our body’s way of healing, explained Neuharth, but if swelling persists or returns with activity, there is likely continued injury to that tissue or area.
3. Localized pain
Another sign that something’s not right is when you’re experiencing pain in just one place.
“Any pain that seems to be localized [shouldn’t be ignored],” Goolsby said. For example, “It’s not just a general soreness of the thigh muscles, but a pain that’s sharp and in your groin.”
If this type of pain doesn’t linger, there might be no immediate reason to be concerned.
“If [pain] occurs consistently with a specific exercise, I would suggest getting it checked out,” Neuharth said.
4. Pain that gets worse during your workout
“If you are working out or exercising and your pain is gradually continuing to get worse the longer or more intensely you exercise, you are likely causing further injury to that specific tissue or joint, and the exercise should be stopped,” Neuharth said.
Her rule of thumb is that if pain gets higher than a five (one being no pain, 10 being extreme pain), stop what you’re doing.
5. Painful pops
If you hear a pop that’s accompanied by pain, back off, Goolsby said.
“A pop often indicates a tear or partial dislocation,” she said. “In an acute injury, this is often a tear of a ligament or tendon.”
However, get to know what’s normal for your body, too. “Many people worry about clicking or grinding in our shoulders, knees, or other joints. These ‘noises’ are not necessarily worrisome unless they are painful.”

Here’s what to do if you experience any of these types of pain:
First and foremost, stop what you’re doing if you feel any of these types of pain during your workout. Goolsby’s motto is simple but straightforward: “If it hurts, don’t do it.” (She’s not talking about your quads burning in Spin class or that ultra-long core-shaking plank, though.)
If you do suspect something’s up, it’s time for some R&R. Unless the pain is extremely severe and you can’t bear weight on it (in which case, make a doctor’s appointment ASAP), Gooslby said you can give yourself a break for one to two weeks and see how you feel.
“Things like rest, ice, anti-inflammatories, and gentle stretching can be helpful,” she said.
If you don’t see any improvement within a week or two, consider making an appointment with a doctor or a physical therapist.
“If this is an overuse injury, which most injuries sustained from working out are, try seeing a physical therapist first,” suggested Neuharth. “Most states and insurances allow you to visit a physical therapist without a referral from your doctor.”
“Discomfort with exercise is normal, but pain with exercise is not,” Neuharth said. So make an appointment with your doctor of a PT to investigate more and develop a specific plan of action. Remember, you know your body best, so listen to it.