Let’s face it: losing weight and keeping it off can feel like a never-ending battle. You eat less, you move more, but somehow, hunger always seems to win. What if there was a way to keep your appetite in check without resorting to extreme diets or weight-loss drugs? A new study from Murdoch University in Perth, Australia, might have the answer. And it’s simpler than you think.
The study published in Physiological Reports found that moderate-intensity exercise (like brisk walking, cycling, or even a light jog) can significantly influence appetite-related hormones and perceptions, especially in men with obesity. In plain terms? Moving your body at a moderate pace can help you feel less hungry and more in control of your eating habits.
How It Works
Researchers discovered that moderate exercise doesn’t just burn calories. It also tinkers with your hormones in a way that keeps hunger at bay. Specifically, it boosts the levels of hormones that make you feel full and satisfied, while dialing down the ones that scream, “Eat all the things!”
These are the same hormones that popular weight-loss drugs (like Ozempic) are designed to mimic. But unlike medication, exercise comes with a bonus package of benefits: better physical health, improved mental well-being, and zero side effects (unless you count feeling awesome as a side effect).
In a society obsessed with quick fixes like weight-loss drugs, this study shows that lifestyle changes still pack a powerful punch. As Associate Professor Timothy Fairchild, one of the study’s authors, puts it: “Lifestyle factors still have a strong and relevant role in helping people to live their healthiest life.”
You don’t need a miracle pill to manage your weight. A little movement can go a long way.
6 Tips to Put This Into Practice
Ready to harness the appetite-curbing power of moderate exercise? Here’s how to get started:
1. Find Your Moderate Pace
Moderate-intensity exercise means you’re working hard enough to break a sweat but can still hold a conversation. Think brisk walking, cycling, swimming, or dancing.
2. Start Small
You don’t need to run a marathon. Even 20-30 minutes of moderate exercise can make a difference. Break it into smaller chunks if needed: 10 minutes here, 10 minutes there.
3. Time It Right
Exercise before meals to take advantage of its appetite-suppressing effects. A quick walk before lunch could help you make healthier choices and eat less.
4. Mix It Up
Variety keeps things interesting. Try different activities like yoga, hiking, or even gardening. The key is to keep moving.
5. Listen To Your Body
Exercise shouldn’t feel like punishment. If you’re exhausted or starving afterward, dial back the intensity. Moderate is the sweet spot.
6. Pair Exercise With Healthy Eating
While exercise can help control your appetite, it’s not a free pass to eat whatever you want. Focus on whole, nutrient-dense foods to fuel your body and keep hunger in check.
Moderate exercise is less about burning calories and more about rewiring your body to work smarter, not harder. By influencing appetite-related hormones, it can help you feel fuller, eat less, and make healthier choices without feeling deprived. So, lace up those sneakers, hit the pavement, and let your body do the rest.
References:
https://physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.70167
https://academic.oup.com/eurheartj/article/42/44/4565/6357860
(Disclaimer: The information provided in this health article is for general informational purposes only and is not intended as medical advice. It is not a substitute for professional healthcare consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.)
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