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Thursday, July 13. 2023Why does exercise reduce appetite? Reposted
That might not apply to 8 hours on the Appalachian Trail or a day job as a lumberjack, but it is certainly true for me with my 1-hr daily exercises. The more consistently I exercise, the less interest I have in food and the smaller the portions I can handle. This effect is most pronounced with demanding cardio and calisthenic exercise, not much with strength exercise or with sports. There is a theory that the effect has something to do with Peptide YY. Nobody wants to eat anything after a hour of tough cardio exercise and that suppressive effect tends to last 24 hrs. Maybe it makes some genetic sense. If you need to move yourself vigorously and frequently, the less fat you have on you the better you can avoid becoming part of a Tiger Dinner Party. Hunger is an interesting instinct and only recently has it been studied biochemically. One thing we know for certain is that subjective hunger or attraction to food is not a signal for a need for nourishment for most adults in a food-rich environment. Overweight people seem to have the strongest subjective hunger, and sedentary people tend to have stronger appetites. Cause or effect? Chicken or egg? Trackbacks
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A friend's dad is 100 lbs overweight, headed for his third MI. He says he will want to eat anything he sees, any time. An eating machine.
Hmmm. This blog, ostensibly populated by good reason and good thought daily takes on all sorts of bullshit. That, I reckon, constitutes goodness in a world of smug self-centeredness.
You ask me to disguise my observation as it concerns well-off Christianese lifestylers whose apparent goodness amounts to showing off about 300 times a year and parroting ancient Hebrew about 52 times a year sans pertinent commentary. Wow, this could not be more wrong for me. Exercise almost always makes me hungry. When I come home from the gym, I am usually very distracted by hunger. I have learned that I can stave off the cravings till dinner by having a low-fat yogurt (which is pretty satisfying), otherwise I would probably undo all the work I have done.
One summer when I was 40, I took a construction job, 4-10 week. 10 hour days, 3 day weekend, in Seattle. I was a college professor at the time and worked out regularly in a gym. that summer , I ate like a horse, drank beer all the time, and slept , dream free like I had never done before, or since. Hard physical labor is not playing at the gym. Come Fall, I was in the best shape I have ever been.
When we need to do intensive work on the ranch, which happens a couple of times a year, we eat probably twice as much as we eat normally. Everyone here does.
I skip meals pretty regularly most of the year, working through lunch or whatever. But when we are loading hay bales 16 hours a day, I could not keep up with the pace if I did not eat three times a day. And usually second helpings. I am bored, therefore I eat.
https://www.psychologytoday.com/us/blog/shrink/201206/i-am-bored-therefore-i-eat Doesn’t work for me either. My energy needs go down with my activity level and therefore so does my hunger and appetite. They all go up together too.
This is what seems intuitive to me, not what you are suggesting. part of the good effect of exercise is on insulin levels and insulin sensitivity. Even mild exercise brings blood sugars and more importantly insulin levels back to a more normal level. When I went through cardiac rehab, a diabetic woman would have non-fasting blood sugar of 200, do an exercise bike for 30 min and have a repeat blood sugar of 110. Even mild exercise has huge benefits for many people. I'm convinced that the '....I'm hungry all the time...' complaint of many overweight people is really produced by high insulin levels driving the craving for food and carbs.
Gosh, it is good to read you again, Ten! You never fail to bring a smile to my face.
I think their wanting to eat all the time is a reflection of having time to think about food. When I'm busy, virtually the entire day can pass by before I think about food. The concept of three meals a day can be a mistake after a certain age.
Every year at harvest time ( late July to early September), we spend 10 to 12 hours per day moving 75 pound bales of hay.
I easily eat twice as much as I do each day the rest of the year. We rarely skip meals, and at dinner, most of us get second helpings and eat ice cream after. This is normal and predictable, not just for me, but for the whole crew. It is the same every year. If you don't eat enough, you really feel it later. And everyone always loses weight. You just cannot draw conclusions about the relationship between diet and exercise if you are only looking at one or two hours a day. I think through most of modern human history, "work" meant all day. Like many things, I think we're all wired a bit differently and have different reactions. Personally, while hard exercise may depress my appetite - it is only temporary and I want to eat within an hour. (bigger problem of course is I also feel like I've "earned" a few beers!)
If exercise depressed your appetite for 24 hours and you exercise every single day, then apparently you would never need to eat! Wow, what a diet plan.
This may be a general rule but I remember that when I ran track in high school as soon as I got my respiration back to normal I wanted to eat.
Spot on. When I am actively working on a construction project (I’m a hands on boss) I can eat/drink whatever I want and still get ripped. When we are fundraising for the next project 2 hours a day in the gym is not nearly enough.
My wife has a similar problem and struggles with weight loss. She's internalized that dieting means not eating, as well as being one of those people who are 'too busy to eat', and therefore instead of planning and eating meals she grabs whatever she can find that's convenient after starving herself all day.
As an aside, Dr Bliss could start a sideline writing reading comprehension tests. In the forests of British Columbia with the pine, the birch, and the larch.
It's not absolute. My mother noticed when my brothers and I were in high school that after swim practice or skiing we'd be chewing the wallpaper off the walls if food wasn't on the table as soon as we got home, but after football, track, or basketball we'd not be ready to eat dinner for an hour or so.
Anything that lowers your body temperature while causing you to exert yourself seems to trigger appetite, while a raised body temperature suppresses it, so far as we could figure out. Low fat yogurt?
Have you tried whole milk yogurt? The fat is usually sating. It's the cheap carbs that promote hunger. I also feel pretty full with a protein shake after an evening workout. If workout ends c 2000 hrs, I usually make it to bedtime w/o feeling hungry. Eating Frankenfood leaves the body still a craving nutrients, so you go back for more.
At 330lbs. five years ago, now about 160-170lbs. Got rid of all fast food, grains, gluten, pasta, pizzas, diabetes in a can sugar water pop, microwave synthetic food, overnight eating, more than one plate. Lots of salads, nuts, red meat, fish, peanut butter, fruits besides bananas, plate divided into fourths portion control, kitchen is closed after dinner/supper. KETO cheat is whipped cream on coffee, small pack of fruit snack gummies in moderation, sherbet. Oh yea forgot, Eat Less Move Often is the technique.
Heel and toe several times daily, after each meal, usually right after and fat tire bike around subdivision sectors. Light kettle weight regimen with supplements at breakfast time. No shirking on moving, unless health level is down. Then it is back in motion as soon as 100% has returned. Weather is no excuse either as the proper gear can be used to be outside and comfortable. BBL-Sun and Swim. |