Hunger is a major obstacle to successful portion control and maintaining a calorie deficit, often leading individuals to abandon their dietary plans and overeat. Interestingly, physical exercise has been shown to temporarily reduce appetite. This raises the question: which type of exercise is most effective for suppressing hunger?

Research published in the Journal of the Endocrine Society reveals that high-intensity workouts are more effective than moderate exercise in curbing appetite. The study points to the role of ghrelin, a hormone that regulates hunger, which may be influenced by intense physical activity. Ghrelin is often referred to as the "hunger hormone."

Understanding how ghrelin is connected to appetite control

The concentration of ghrelin, known as the "hunger hormone," is influenced by the intensity of physical exercise. Research explains that ghrelin exists in two forms: acylated ghrelin (AG), which triggers hunger, and deacylated ghrelin (DAG), which may have little to no effect or even suppress appetite. During exercise, the levels of these forms fluctuate, influencing hunger signals. AG is the form that signals to the brain that it's time to eat, prompting a desire for food.

Beyond its role in hunger regulation, ghrelin plays a key role in several physiological processes, including energy balance, blood glucose control, immune function, sleep patterns, and even cognitive memory.

The impact of intense, high-intensity workouts on ghrelin is particularly significant. Studies have shown that such workouts can reduce ghrelin levels, acting as a natural appetite suppressant. Many individuals who engage in vigorous exercise report feeling less hungry afterwards.

The research also highlighted that exercises performed at intensities above the 'lactate threshold lead to decreased ghrelin levels. This threshold is marked by a noticeable increase in exercise difficulty and heavier breathing.

Difference between man and woman in ghrelin levels

Research has shown that women naturally have higher levels of ghrelin compared to men, making them more susceptible to feelings of hunger. However, the study also revealed that high-intensity workouts lead to a more significant reduction in ghrelin levels in women than in men. Specifically, intense physical activity greatly lowered the levels of acylated ghrelin (AG) in women, which is the form responsible for signalling hunger to the brain.

In contrast, while men also experienced a decrease in ghrelin levels after intense exercise, the reduction was not as pronounced as in women. This suggests that high-intensity workouts have a different impact on ghrelin levels in men and women.

Appetite can be a major challenge in sticking to well-designed dietary plans if not properly managed. While some individuals turn to medications like Ozempic to control hunger, incorporating intense workouts to lower ghrelin levels and curb appetite offers a more natural and holistic solution.

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