Exercising for weight loss has long been an established fact. But not many of us know that working out – particularly aerobic exercises – can actually help us lose weight even more by suppressing our hunger.
The study
The pertinent research was conducted by a group of English scientists. They tested 11 fairly healthy male university students. One group was made to run on the treadmill for an hour. Another group was instructed to perform weightlifting routines continuously for an hour and a half. And the third group of subjects did no exercise at all. The purpose of the study was to determine if exercise played a role in controlling appetite.
During the routines, the appetite hormones peptide YY (appetite suppressant) and ghrelin (appetite stimulant) were monitored. Those who were made to run on the treadmill registered higher appetite suppressant levels. Meanwhile, those who did weightlifting showed a lowering of appetite stimulant levels but no changes in appetite suppressant levels at all. Also, the suppressed appetites were found to last for a good number of hours.
Specific Exercises
Now we know we can actually curb our desire to eat unnecessarily simply by exercising. But the question is: What exactly are these exercises, which we can do on a regular basis to help us control our appetites?
1.) Walking. Walking is the simplest aerobic exercise to do. Aside from the fact that it doesn’t require any special equipment to accomplish, it can also be done whenever and wherever you are. You can walk to and from your car or walk while grocery shopping. For best results, try walking for no less than 30 minutes to really get your heart pumping.
2.) Running. Running is another aerobic exercise, which you can perform on a regular basis. To achieve the best results from this routine, run for at least 30 minutes. During winter when it’s impossible to hit the road for some good old pounding of your feet, you can always just use your trusty treadmill.
3.) Cycling. Cycling is a great alternative to running and the former has lesser impact to the feet. So if you want to achieve a high intensity workout without putting too much strain on your feet, you can opt for this exercise.
4.) Swimming. Swimming is a zero impact exercise, which is why it is the workout routine of choice of those nursing or recovering from physical injuries. And perhaps the greatest thing about swimming is that it gets your heart effectively pumping while getting all of your muscles to work. Plus it’s such a calming exercise since you get the peace and solitude while you’re gliding through water.
5.) Dancing. Dancing isn’t just an expression of art anymore. It’s also an exercise routine, which can help you control your appetite. The great thing about this is that there are many types of dances you can choose from. There’s the classical ballet, the more contemporary jazz, the currently popular pole and belly dancing, or Capoeira, the art form from Brazil, which combines the elements of dance and martial arts.
Exercising for overall health doesn’t have to be boring. But to make sure you don’t lose interest, have a workout buddy to accompany you during your morning walk, run, or bike. At home, don’t be too strict about following a rigid workout schedule. If you feel like dancing to the music that’s currently playing, then by all means do so!
