Which one is right? If someone asks me, I will say that both are right. So, how to stop appetite through exercise? This is today's theme.
Exercise suppresses appetite.
Suppose you don't like food after working hard in school physical education class. I don't think anyone can eat as usual. In fact, it is natural to lose appetite after exercise, and many research reports have been published, all of which show that exercise inhibits appetite.
There is a theory that regular exercise (such as running) will secrete a substance called serotonin in the brain, which has the effect of suppressing appetite. In addition, the phenomenon of high mood during running is due to the secretion of endorphins, which are called brain drugs and are said to satisfy people's instinctive desires, such as appetite and sleep desire.
In addition, when measuring the blood sugar level of long-distance runners during running, a study showed that the blood sugar level at the beginning of running was higher than that at rest.
Elevated blood sugar levels are the center of satiety, and you will feel full. I often exercise after work and before dinner, but even if I feel hungry before exercise, most of the time I feel hungry after exercise.
In addition, I feel that my appetite is stronger on the days of exercise and rest than on the days of exercise, and I often eat too much, as if the label has fallen off.
Exercise increases appetite.
As mentioned above, let's consider why exercise can suppress appetite, but it can increase appetite. I like running, so sometimes I run 30 to 50 kilometers a day and 300 to 400 kilometers a month. Even if I eat 3000 calories a day, I won't lose weight at all for a while.
One reason is loss of appetite. You can't eat too much after running, but after a few hours, your appetite will be unstoppable. The next day's long-distance running, the body seems to be trying to absorb so many calories. In addition, it is said that due to the accumulation of physical fatigue caused by running every day, the secretion of cortisol called stress hormone increases.
Cortisol, also known as survival hormone, can increase appetite, slow down metabolism, and make you more likely to gain weight by ensuring that your body is in danger of survival. The reason is that you do excessive low-intensity aerobic exercise, such as running for a long time.
How to suppress appetite after exercise
Exercise that can last for a long time is aerobic exercise, such as walking and running. This doesn't mean you shouldn't do aerobic exercise, but if you exercise for too long, your appetite will increase.
How long will that last?
I think there are individual differences, I can't say how many hours or kilometers, but personally, my running time is more than 1 hour (depending on the training situation, running speed, season, etc. If you do this, it will increase your appetite. At least, if you continue to keep the sugar energy consumed in your body exhausted, it seems to ensure that your appetite will increase.
Do anaerobic exercise (muscle training)
In addition to aerobic exercise, you can also combine anaerobic exercise (such as muscle training) to effectively diet and suppress appetite. Although muscle training itself does not consume much calories, it can improve metabolism by increasing muscle mass. In addition, the combination of aerobic exercise and anaerobic exercise can improve basal metabolism and combine with HIIT.
Combined with HIIT (high intensity interval training)
HIIT is a kind of training that can improve aerobic exercise (Vo2max) and anaerobic exercise in a short time.
In particular, tabata training can be completed in a short time of 4 minutes, which has been adopted by Japanese skaters and proved to be excellent.
In this sense, I think training is suitable for dieting.
finally
I like running, but now I try to avoid running for a long time. Instead, I focus on muscle training. When running, I will try to finish my training within one hour, or do high-intensity running in a short time, such as track and field training and sprint.
As a result, I ate less, trained less, and my weight didn't change much, but the price was about 10% body fat. I became more manly than before. Of course, running doesn't mean you can't lose weight. If you don't have the temptation of loss of appetite like me, then you can lose weight as much as possible.
Answer with a muscle. Welcome to ask me questions.