This Type of Workout Crushes Your Appetite - Why You’re Wasting Time Jogging

Workouts can backfire when your goal is fat loss and appetite control

Why High-Intensity Exercise May Be the Key to Controlling Your Appetite

If you are aiming to lose weight, you need to do more than just exercise regularly. You need to train at the right intensity. According to a new study from the University of Virginia, these types of workouts are more effective at suppressing appetite than moderate-intensity routines.

The Study Design and Hormonal Insight

In the study, 14 healthy participants fasted overnight before performing various workouts at different intensities. After exercising, they rated their hunger levels, and researchers collected blood samples to measure changes in ghrelin, a hormone that plays a critical role in appetite regulation. When ghrelin levels are high, you feel hungrier.

The data clearly showed the impact of workout intensity. “We found that high-intensity exercise suppressed ghrelin levels more than moderate-intensity exercise,” says endocrinologist Kara Anderson from the University of Virginia. “In addition, we found that individuals felt less hungry after high-intensity exercise compared to moderate intensity exercise.”

Impact on Men and Women

The researchers noted that the reduction in ghrelin was most pronounced in women, though both men and women reported noticeable decreases in appetite following vigorous workouts. Ghrelin exists in two forms in the body, acylated and deacylated, and both influence hunger, energy balance, memory, and sleep. These hormonal shifts may also relate to lactate production.

“As our protocol utilized blood lactate to determine exercise intensities, these findings suggest that exercise above the lactate threshold may be necessary to elicit a suppression in ghrelin,” write the researchers in their published paper.

What This Means for Your Workout Plan

The interaction between exercise and appetite is complex. Factors like workout type, duration, and your individual profile all influence how hungry you feel afterward. For some, physical activity increases hunger, while for others, it suppresses it. This research clarifies one critical detail: higher-intensity effort seems to tilt the balance toward appetite suppression.

Although this was a small study, it supports the need for personalized approaches to weight loss. “Exercise should be thought of as a drug, where the dose should be customized based on an individual's personal goals,” says Anderson. “Our research suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss program.”

Your Call to Action for High-Intensity Exercise for Appetite Control

If your goal is to reduce hunger and support weight loss, you should consider increasing the intensity of your workouts. Push yourself past your comfort zone but do it safely and with proper preparation. Monitor how your body responds and observe changes in your hunger signals. Combine this with consistent nutrition and sleep to maximize your results. Remember, your best workout plan is the one designed for your body and your goals.

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