Need more reasons to push yourself a bit at the gym? A recent study published in the Journal of the Endocrine Society found that intense workouts are better than moderate workouts for reducing hunger levels in healthy adults, especially in women.

The small study investigated the impact of exercise on ghrelin levels, also known as the hunger hormone in men and women.

Lead author Kara Anderson, Ph.D., of the University of Virginia and the University of Virginia Health System in Charlottesville, Va noted "We found that high intensity exercise suppressed ghrelin levels more than moderate intensity exercise. In addition, we found that individuals felt 'less hungry' after high intensity exercise compared to moderate intensity exercise."

Ghrelin travels in two forms:  acylated (AG) and deacylated (DAG), which are known to impact appetite. Research on the effect of exercise intensity on AG and DAG levels, and their effects on appetite, is limited and primarily in males, according to the study.

The study looked at eight males and six females. Subjects fasted overnight and then did exercises of varying intensity levels, measured by blood lactate levels. This was followed up with self-reported measurements of appetite.

The study noted that women had higher levels of total ghrelin at baseline compared to males. However, only females showed "significantly reduced AG" after the intense exercise, according to the results.

"We found that moderate intensity either did not change ghrelin levels or led to a net increase," the study noted. These findings suggest that exercise above the lactate threshold "may be necessary to elicit a suppression in ghrelin."

The researchers noted that more work is necessary to find how much the effects of exercise are different among the sexes.

Ghrelin not only impacts appetite. It also affects energy balance, glucose control, immunity, sleep, and memory.

Anderson states, "Exercise should be thought of as a 'drug,' where the 'dose' should be customized based on an individual's personal goals. Our research suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss program."

Other study authors include Tana Mardian, Benjamin Stephenson, Emily Grammer, Macy Stahl, Nathan Weeldreyer, and Sibylle Kranz of the University of Virginia; Zhenqi Liu and Kaitlin Love of the University of Virginia Health System; and Jason Allen and Arthur Weltman of the University of Virginia and the University of Virginia Health System.

As this study was small and in healthy individuals, larger studies with individuals with chronic disease should be done. Regular exercise of any kind should never be discouraged. Below are other ways to manage appetite.

·         Get at least 7 to 8 hours of sleep each night. Regular sleep keeps cortisol levels in check, which can impact appetite if elevated.

·         Don’t skip meals. Eating at regular intervals keeps you from getting overly hungry.

·         Include high fiber foods in your meals and snacks such as rolled oats, whole grain breads and cereals, quinoa, brown rice, legumes, whole fruits and vegetables.

·         Add protein to your meals to manage appetite and blood sugar. Lean meat, poultry, fish, eggs, beans and lentils are good sources.

·         Eat enough calories. Chronic dieters often undereat then end up bingeing on high-calorie food later. Give your body the fuel it needs.

·         Do small bouts of exercise throughout the day if you’re not physically able to do intense exercise. Ten minutes, three times per day is better than nothing.

·         Drink water with meals and between meals. Dehydration can trick you into thinking you’re hungry when you might just be thirsty. Aim for 6 to 8 glasses of water daily and more if you do heavy workouts.

·         Pay attention to hunger over habit. People eat for plenty of reasons that have nothing to do with appetite. Be mindful of eating when you’re angry, anxious, stressed, or tired. What’s eating you that’s making you eat?

Lisa Andrews, MEd, RD, LD

Reference:

1. Kara C Anderson, Tana Mardian, Benjamin Stephenson, Emily E Grammer, Macy E Stahl, Nathan R Weeldreyer, Zhenqi Liu, Kaitlin M Love, Sibylle Kranz, Jason D Allen, Arthur Weltman. The Impact of Exercise Intensity and Sex on Endogenous Ghrelin Levels and Appetite in Healthy Humans. Journal of the Endocrine Society, 2024; 8 (11) DOI: 10.1210/jendso/bvae165