Even a Moderate Workout Can Help Reduce Your Hunger Arnold Schwarzenegger - Pump Club
go to original January 15, 2024

You might not be able to out-exercise a bad diet, but you could use exercise to help you eat fewer calories.

Research suggests a moderate or high-intensity workout can be a powerful appetite suppressant.

Scientists examined how exercise affects hunger compared to those who are sedentary. They found that hunger was reduced significantly within 30 minutes after a hard workout.

And the more intense your exercise, the longer you might feel satisfied. Higher-intensity exercise appears to reduce hunger for at least two hours, and other studies suggest that the hunger reduction can last even longer. One reason is that exercise helps trigger the same hormone (GLP-1) targeted by the latest generation of weight loss medications (think Ozempic and Wegovy), but not in such a concentrated dose (it’s why exercise is great, but it doesn’t as dramatic of an effect as the medications).

And the more extra weight you carry, the more your appetite could be suppressed by high-intensity exercise.

The best approach for long-term health and weight loss is to consider exercise and diet as two indispensable pieces of the puzzle. Diet is undeniably the most important factor for pure weight loss, and exercise helps you burn fat (and not muscle), changes how your body uses calories (to make you more efficient), and prevents weight regain.

If you want to control your hunger and cravings, here are several techniques that can work:

• Exercise at a higher intensity at least two or three times per week
• Aim for 30 grams of fiber per day
• Eat protein at each meal
• Drink water before and after every meal
• Prioritize sleep
• Don’t completely restrict all foods you love (no flexibility will likely make you desire certain foods even more)

Arnold's Pump Club is a daily newsletter by Arnold Schwarzenegger, that makes it easier to live a healthier, happier life without all the confusion and stress. View Posts

Related: Do You Eat Foods That Leave You Hungry or Full? Take Our Quiz. (Washington Post)