Decreased Appetite After Beginning to Work Out

Many people who are attempting to lose weight worry that increasing exercise sessions might increase appetite, hindering their goals. However, moderate intensity exercise alters the secretion of hormones that control appetite. Starting a new workout program is beneficial for weight loss because it burns calories, but the appetite control it offers increases the potential for healthy weight loss in many people. Talk to your doctor before starting a new exercise routine.

Appetite Hormones

Your body produces hormones that regulate hunger and satiety. Ghrelin is the hormone that stimulates your appetite, and Peptide YY helps keep hunger in check. Leptin is another hormone that increases when your stomach is empty. Several factors play roles in increased ghrelin and leptin levels, including stress and lack of sleep. Controlling the production of these hormones is important for keeping your calorie intake low enough to produce weight loss. Aerobic exercise may help suppress appetite for short periods of time.

Decreased Appetite

A one-hour aerobic exercise session helps reduce ghrelin levels and increase Peptide YY levels, decreasing your appetite when you are finished, according to a 2008 study published in the "American Journal of Physiology." The change in these hormone levels means that you won't feel hungry immediately after your workout. However, hunger does return eventually, though it doesn't do so at the same rate for everyone. Exercise burns calories, creating an energy deficit that must be replenished at some point, which means that you'll begin feeling hungry once your hormone levels return to normal. As you get used to your new exercise program, you might not notice an appetite increase to such a high degree.

Types of Exercise

Aerobic exercise suppresses ghrelin and increases Peptide YY at a higher rate than strength-training exercises, which only offer minimal hormone changes, according to the "American Journal of Physiology" study. The study used a one-hour treadmill workout to measure the effects of exercise on appetite. However, other types of aerobic exercise may offer similar benefits. Jogging, brisk walking, swimming and biking are alternate options.

Considerations

The study examining the effects of exercise on appetite used male subjects, but the results are likely to be similar in females. In addition, the appetite-suppressing effects were seen most in participants at a healthy weight. Overweight people may notice a decrease in appetite after exercise as well. While aerobic exercise may suppress appetite, it doesn't always stop you from eating. After a workout, avoid eating high-calorie foods, which could hinder the benefits of exercise. Whether you are hungry or not, have a small snack and some water after you work out. This prevents dehydration and refuels your energy supplies. Include protein, which aids in muscle recovery.