How exercise signals the brain to curb appetite

What happens in the brain when we are hungry?

Hunger is caused by a combination of different signals — in particular from Neurons in the hypothalamus.
They send information to the brain: You're hungry or You are full.
This system is controlled by hormones such as insulin and leptin.

When the body resistant against these messenger substances increases the risk of overeating and weight gain.
Scientists suspect that this also Inflammatory processes at the cell level play a role — they interfere with signal transmission in the brain.

Exercise instead of just calorie reduction

If you want to lose weight, it's often more effective not only to reduce calories, but to train regularly.
Your ideal weight You can calculate here.

Studies show: Regular exercise improves the leptin sensitivity and reduces inflammation in the body. [1]

How exercise affects hunger hormones

Two hormones that play a key role in the feeling of hunger are:

• ghrelin — stimulates hunger
• YY peptide — signals satiety and suppresses appetite

Intensive exercise can increase ghrelin levels Lower and at the same time the peptide YY level increase. [2] [3]
The more intense the workout, the longer this effect lasts.
Here you can find the best equipment for high-intensity interval training.

Appetite stimulation after exercise

However, movement can also affect the mirror of insulin and leptin increase — both hormones that increase appetite Increase in the medium to long termto replenish depleted energy reserves. [4]

Why training frequency counts

Here comes the regularity into the game:
Frequent physical activity helps the Sensitivity of saturation neurons in the brain to improve. [5]
In other words: The more often you work out, the better you learn to respond to real hunger signals.

More good reasons for regular exercise

Regardless of the feeling of hunger, studies show:
Intensive training, even if it only takes a short time, improves:

• which cardiovascular fitness
• den blood sugar metabolism
• And the insulin sensitivity
  just as effective as longer sessions of moderate intensity.

Conclusion: This is how exercise helps control appetite

The most important influencing factors are:

1. intensity
   The more intensive the training, the more effectively the appetite is suppressed in the short term.
2. perpetuity
   The longer you work out, the longer your hunger for unity remains suppressed.
3. frequency
   The more often you work out, the better your body reacts to hunger and satiety signals.

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sources:

[1] Reseland JE et al. Effect of long-term changes in diet and exercise on plasma leptin concentrations. At J Clin Nutr. 2001; 73 (2) :240—245
[2] Alajmi N. Appetite and Energy Intake Responses to Acute Energy Deficits in Females versus Males. Med Sci Sports Exerc. 2016
[3] Thackray AE et al. Exercise, Appetite and Weight Control. Nutrients. 2016
[4] Perry B. Appetite regulation and weight control: the role of good hormones. Nature Nutrition and Diabetes. 2012
[5] Blundell JE et al. Physical activity and regulation of food intake. Med Sci Sports Exerc. 1999

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