How exercise tells the brain to curb appetite - and what that means for your fitness goals

Hunger is a complex phenomenon, which is partly determined by neurons in the hypothalamus. These send signals to the brain that tell us whether we are hungry or full. These neurons get their messages from hormones, including insulin and leptin.

When the body develops resistance to these messengers, people are more likely to eat too much and gain weight (see here: 4 reasons why losing weight is so difficult). Scientists also suspect that cellular inflammation could be at least partly responsible for these signals getting out of control.

If you want to lose weight, exercise in addition to saving calories may be a better way. You can here your Calculate ideal weight.

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Regular exercise plays an important role in improving leptin resistance and reducing inflammation. [1]

Several studies have also investigated the impact of exercise on two other hormones that regulate hunger: ghrelin, which stimulates hunger, and YY peptide, which signals the feeling of satiety and suppresses appetite.

Apparently, exercise can lower ghrelin levels while increasing peptide YY levels. [2] [3] However, this observation only occurred during intensive training sessions — the more intensive the training, the longer the effect lasted. Here you can find the best equipment for high-intensity circuit training.

However, physical activity can also increase levels of longer-term appetite-stimulating hormones such as insulin and leptin — which causes the body to replenish the energy it has used up. [4]

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The frequency of exercise plays a decisive role here: It appears to restore the sensitivity of brain neurons responsible for satiety. [5] In other words, the more you work out, the more you tune in to your hunger signals — which can help compensate for excessive appetite.

In addition to these results, there are other reasons and motivations to exercise regularly: Studies have shown that intensive training — no matter how short — improves aerobic fitness and some health markers such as blood pressure and insulin sensitivity just as effectively as significantly longer sessions of moderate intensity.

In summary, here are some of the many factors associated with physical activity that can help regulate appetite and therefore long-term weight management:

1. Intensity

More intense workouts temporarily suppress appetite more efficiently than low- to moderate-intensity training.

2. Duration

The longer you work out, the longer it takes for your body systems to return to normal and send hunger signals.

3. Frequency

The more often you do longer and intensive workouts, the better your body reacts to the hormones that regulate appetite.

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sources:
[1] Reseland, JE et al. (2001). Effect of long-term changes in diet and exercise on plasma leptin concentrations. The American Journal of Clinical Nutrition, 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 Mar; 48 (3) :412-20.
[3] Thackray, AE et al. Exercise, Appetite and Weight Control: Are There Differences between Men and Women? Nutrients. 2016 Sep; 8 (9): 583.
[4] Perry B. Appetite regulation and weight control: the role of good hormones - Nature Nutrition and Diabetes (2012) 2, e26.
[5] Blundell JE et al. Physical activity and regulation of food intake: current evidence. Med Sci Sports Exerc. 1999 Nov; 31 (11 Suppl) :S573-83.

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