It works especially well for women.
A recent study reveals that high-intensity workouts are more effective at reducing hunger than less vigorous exercises, such as a brisk walk or gentle yoga. Activities like running, swimming, or participating in a high-energy spin class significantly lower levels of the hunger hormone ghrelin compared to moderate-intensity exercises.
The research suggests that women may experience a greater appetite-suppressing effect from intense exercise than men. According to lead researcher Kara Anderson, a postdoctoral fellow at the University of Virginia School of Medicine, “Our findings indicate that high-intensity workouts led to a more substantial decrease in ghrelin levels than those at moderate intensity. Participants reported feeling less hungry after engaging in high-intensity exercise.”
The study involved eight men and six women who fasted overnight before undertaking exercises of varying intensities. The researchers assessed the intensity of the workouts by measuring lactic acid levels in the participants’ blood, as this substance is produced during strenuous activity. After exercising, the researchers measured the participants’ ghrelin levels and asked them to evaluate their appetite.
Ghrelin plays a crucial role in several bodily functions, including energy regulation, appetite control, blood sugar management, immune response, sleep, and memory. The study found that women had higher ghrelin levels before exercising, but only women showed a significant decrease in acylated ghrelin—a specific form of the hormone—following high-intensity workouts. In contrast, moderate-intensity exercise either had no effect on ghrelin levels or even caused an increase.
Published on October 24 in the Journal of the Endocrine Society, the study suggests that engaging in exercise above the lactate threshold may be essential for effectively reducing ghrelin levels. Anderson emphasized the need to consider exercise as a “drug,” where the intensity should be tailored to individual objectives. This research underscores the importance of high-intensity workouts for appetite suppression, making it particularly beneficial for those aiming to lose weight.
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