Intense, Long Workouts Better For Appetite Suppression,

You burn calories during exercise and, over time, should drop pounds. But the reality is more vexing. In both scientific studies and the world inhabited by the rest of us, most people who start exercising lose fewer pounds than would be expected, given the number of calories they are burning during workouts. Many people even gain weight. The problem with exercise as a weight-loss strategy seems to be in large part that it can make you hungry, and many of us wind up consuming more calories after a workout than we torched during it, a biological response that has led some experts and frustrated exercisers to conclude that exercise by itself — without strict calorie reduction — is useless for shedding pounds. reports that increased exercise intensity, particularly over lengthier periods of exertion, may be more useful “at blunting appetite” than low-intensity workouts, according to a recent small study published in the Journal of Endocrinology. The article says that “vigorous running” suppressed the production of acylated ghrelin, which is thought to trigger hunger, “more than gentler jogging and longer runs more than briefer ones.” Additionally, the effect lasted “longest when the exercise had been most protracted.” https://www.nytimes.com/2017/08/09/well/eat/exercise-as-a-weight-loss-strategy.html The effects were especially pronounced when the exercise had been intense or long. Vigorous running had blunted acylated ghrelin production more than gentler jogging and longer runs more than briefer ones. The effects also had lingered longest when the exercise had been most protracted. More than an hour after their 90-minute run, most of the men’s acylated ghrelin levels remained suppressed. Interestingly, the men’s subjective feelings of hunger had also been affected, but not in precisely the same fashion. After the 90-minute run, the men reported feeling less hungry than when they had sat around the lab, even an hour and a half later. But after the short, intense workout, the volunteers soon felt peckish, despite still having low levels of acylated ghrelin in their blood.