Studies have shown that aerobic exercise — such as running, cycling as well as swimming —decreases appetite through changing the levels of hormones which drive our state of hunger.
However, the fundamental biological mechanisms which are thus set in motion, and which tell our bodies to secrete fewer of the hormones which drive hunger, have remained uncertain. Most research shows, for instance, that exercise lowers levels of the appetite-stimulating hormone ghrelin and boosts levels of the appetite-suppressing hormone leptin.
Here’s a more in-depth look at some of the many factors at play during exercise – as well as the best way to make use of them to your advantage in order to achieve your health and fitness goals.
Intensity
While an intensive spinning class burns more calories than a leisurely walk, harder workouts tend to suppress appetite temporarily, while low- to moderate-intensity exercise may make you feel hungry quickly.
This is as, during a challenging routine, your body shuttles much of its blood supply to the heart, brain as well as muscles. Your digestive system, in the meantime, gets more or less abandoned. The harder you exercise, the more blood you’re pulling away from the gut and the less hungry you’re going to feel.
Duration
The longer you exercise, the longer it will take going to take for your body systems to go back to baseline and cue your hunger. So, after a two-hour run, you may be able to shower, get dressed and drive to a restaurant before the menu looks appealing, while after a 20-minute high-intensity interval training session, you may not make it home from the gym without stopping for a snack.
Longer exercise also suppresses your appetite in the way that it fills time you may otherwise spend mindlessly eating.
Beware Of The Exercise Halo
A phenomenal sweat session can make you feel as if you’re a health angel—for good reason, given its life-boosting power. However, we may feel so virtuous that we reward ourselves with some not-so-healthy habits. Don’t fall for these self-sabotaging thoughts.
What Kind Of Exercise Represses Appetite?
Only vigorous exercise seems to make any difference. In one study, 14 young men walked vigorously for an hour or rested calmly on separate days. The researchers saw no difference in appetite, the hunger hormone ghrelin, or calorie intake. In our studies, you have to get above about 60% of your maximal oxygen uptake for exercise to suppress appetite. That means a fast jog or cycling like you’re in a hurry to get somewhere.
Exercising is considered to be an important factor for losing weight. Taking part in any type of physical activity is known to burn calories as well as strengthen your bones and muscles. Honestly, weight loss without exercising is considered to be impossible. However the benefits of exercising in weight loss are not only limited to calorie burning and muscle building. As seen in this article, studies suggest that it can also help to curb your appetite, making you indulge less in unhealthy munching after your workout session.
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