The effect of exercise on hunger cues has been researched for decades and all is not as obvious as it seems.
The effect of exercise on insulin sensitivity has been widely reported in scientific literature. Training increases insulin sensitivity leading to many positive health outcomes. One being better awareness of appetite and control of hunger. In short exercise helps to reduce hunger cues by improving regulation of blood sugar levels.
Exercise increases the secretion of GLP-1, PYY and pancreatic polypeptides after each meal. Normally the concentration of these substances in the body increases following a meal leading to reduced feeling of hunger. Exercising has been shown to produce more of these substances after each meal (Martins 2008). Furthermore exercise has been shown to increase the suppression of hunger hormone (ghrelin) after each meal (Martins 2010)
Regular training also helps to minimise future weight gain by:
1. Improving appetite control
2. Increasing insulin sensitivity (a good thing)
3. Reducing secretion of hunger hormone ghrelin
4. Reducing risk of stress-induced weight gain
5. Increased calorie expenditure
6. Increased aerobic fitness and muscle mass.
By training regularly your body responds better to the food you eat. You respond in a more sensitive (correct) way to your meals making you less likely to have a sugar slump or overeat at each meal. Adding to this the fact that training increases your calorie expenditure, and therefore fat mobilisation, and here is another reason to up your training this month.
With healthy wishes,
Dmitri
Read on:
Introduction to the 31 Day Fitness Kickstart
Day 1 – Water
Day 2 – Protein at breakfast
Day 3 – Meal frequency
Day 4 – Sugar
Day 5 – Lifestyle
Day 6 – Carbohydrates
Day 7 – Sleep
Day 8 – Start easy with Cardio – frequency not the quantity.
Day 9 – Get clever with your fats!
Day 10 – Find or become a role model
Day 11 – Coffee
Day 13 – Consistency over intensity
Day 14 – Add cinnamon to your diet
Day 15 – Energising morning fix
Day 16 – Active rest
Day 17 – Holistic fitness.
Day 18 – Minimise muscle loss.
Day 19 – Don’t forget steady paced cardio
Day 20 – Eat plenty of fibre
Day 21 – Take up a physically demanding hobby.
Day 22 – Hire a qualified and an experienced Personal Trainer
Day 23 – Eat Cake
Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat
Day 25 – Tune in to your training
Day 26 – Sort out the calorie density of your meals.
Day 27 – Eat more grapefruit
Day 28 – Eat within an hour after your workout!
Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load
Day 30 – Cycle crunches.
Day 31 – Learn to listen to your body