A recent study at Brigham Young University (BYU) has shown that just 45 minutes of moderate to intense exercise can reduce food cravings. This means that after a morning walk or workout, you may feel less hungry throughout the day.

What does the study say?

In the study published in the journal Medicine & Science in Sports & Exercise, researchers monitored 35 women aged between 18 and 45. The participants walked on a treadmill for 45 minutes on one day, and on the other day, they did not engage in any exercise. After each day, they were shown pictures of food, and their brain activity was measured using an electroencephalogram (EEG).

The results showed that the brain response to food images was lower after the exercise day compared to the non-exercise day. This means that the participants had less motivation for food after exercise. Additionally, on the exercise day, they were more physically active and did not consume more calories than on the non-exercise day.

Why does exercise reduce appetite?

Researchers believe that exercise affects brain regions associated with reward and food motivation, such as the insula. Reduced activity in these regions can lead to a decreased desire for food. Furthermore, exercise influences hormones that regulate appetite, such as ghrelin (hunger hormone) and leptin (satiety hormone). Exercise can lower ghrelin levels and increase leptin levels, further contributing to appetite reduction.

Long-term effects of exercise on appetite

Other studies have shown that regular exercise can have long-term effects on appetite. For example, a six-month exercise program was associated with reduced brain responsiveness to visual food stimuli in regions such as the parietal cortex, insula, and visual cortex. This means that regular exercise can help regulate appetite and maintain body weight.

Practical tips

• Start your day with exercise: Morning exercise can reduce appetite throughout the day.
• Choose moderate to intense exercise: Activities like brisk walking, running, or cycling are effective in reducing appetite.
• Be consistent: Regular exercise has long-term benefits for appetite regulation and weight management.

Exercise is not only beneficial for physical fitness but can also help regulate appetite. Just 45 minutes of moderate to intense exercise can reduce food cravings and contribute to a healthier lifestyle. Consider incorporating regular exercise into your daily routine - your body and appetite will thank you.