Harnessing High-Intensity Exercise to Curb Overeating

Regular exercise can often increase hunger, but recent research suggests that certain high-intensity workouts can help curb overeating. These up-tempo, high-energy exercises have been found to reduce a hormone that stimulates appetite, potentially leading to reduced food intake and better weight control over time.

A scientific review of studies published in the journal Appetite challenges the common belief that exercise increases appetite temporarily, causing us to consume more food afterward. Instead, engaging in challenging physical activities may leave us less interested in eating, at least for a while.

To explore the effects of exercise on hunger hormones, Tom Hazell, an associate professor of kinesiology at Wilfrid Laurier University, conducted an experiment involving nine healthy, middle-aged individuals. The participants performed various workouts on different days, including a moderate 30-minute run, one minute of intense treadmill running followed by a minute of rest (repeated 10 times), 15-second all-out bike intervals interspersed with two minutes of rest (repeated eight times), and sitting quietly as a control.

The study, published in the Journal of Applied Physiology, built upon earlier research by Hazell and his team that showed brief interval training sessions could lead to fat loss. Surprisingly, even though these workouts were short in duration, they seemed to have a significant impact on body composition.

The researchers measured participants’ hormone levels before and after each session, recorded their hunger levels, and asked them to keep detailed food diaries. The most notable finding was the substantial increase in lactate levels in participants’ bloodstreams after the interval sessions compared to the moderate run and resting. Lactate, once thought to be a waste product causing muscle soreness, is now recognized as an important signaling molecule that triggers beneficial effects from exercise.

The study also found that higher lactate levels were associated with lower levels of acylated ghrelin, a hormone known to stimulate appetite. The brief, intense exercise appeared to suppress the release of this hormone, making participants feel less hungry.

Although the calorie differences observed in the participants’ food diaries were not statistically significant, they did indicate a potential reduction in calorie intake following the intense exercise sessions. On average, participants consumed 129 fewer calories after one-minute intervals and 201 fewer calories after repeated 15-second intervals compared to days with no exercise. The moderate run did not show a measurable effect on eating habits.

While the precise mechanisms behind how exercise affects appetite require further investigation, these findings suggest that engaging in high-intensity exercise may help regulate appetite and contribute to weight control. To achieve these benefits, individuals can incorporate brisk, challenging activities into their workouts, such as uphill walking or running, high-speed cycling intervals, or other exercises that elevate heart rate.

It’s important to note that the effects on appetite are likely to be temporary and may require daily or frequent exercise sessions to maintain. Additionally, exercise offers numerous other health benefits beyond weight control, including improved fitness, overall well-being, and social engagement.

In conclusion, selecting the right type of exercise, particularly high-intensity workouts, can help curb overeating by influencing hunger hormones. By incorporating challenging physical activities into our routine, we may experience reduced appetite and improved weight management over time.