Exercise Curbs Appetite, Not the Other Way Around, Study Finds
We Always Think That Exercise Makes Us Hungrier. Studies Say Otherwise.
For many, the biggest challenge in weight loss isn’t just exercising—it’s controlling hunger. And there’s a common belief that working out makes you ravenous, leading you to eat more and cancel out your progress.
If that’s true, then what’s the point of exercising? This concern keeps many people—especially those struggling with controlling their appetites—from committing to regular workouts.
Well, researchers found it’s actually the other way around.
A recent study showed that just an hour of moderate exercise can suppress hunger for hours after a workout in people who are overweight and obese. The best part? The exercise doesn’t have to be intense.
Moderate-Intensity Exercise on Appetite Control
Overeating and inactivity are two major culprits behind obesity. That’s why weight loss programs often focus on moving more and eating fewer calories. But what if exercising could actually help with both?
A study published in Physiological Reports found that exercise not only burns calories but also reduces hunger-related hormones while increasing hormones that suppress appetite.
Researchers looked at men with obesity (BMI of 30 or higher, waist over 102 cm) to see how their bodies reacted to an hour of moderate exercise (MICE) compared to just resting. Their goal? To find out if exercise immediately affects appetite-related hormones.
They found that one hour after exercise, neuropeptide Y (NPY)—a hormone that makes you feel hungry—dropped. This lasted for at least an hour after the workout.
When NPY levels are high, you crave food; hunger naturally decreases when they drop.
More interestingly, NPY levels after exercise were lower than fasting levels or before they ate anything that day.
Meanwhile, interleukin-6 (IL-6) levels went up and stayed elevated for at least an hour.
IL-6 is an anti-inflammatory protein that also influences satiety. This means higher IL-6 levels may help you feel full for longer.
Another hormone that increased was irisin. Irisin is a protein produced by fat cells. Scientists believe irisin plays a role in appetite control, and this study supports that idea.
Similarly, participants reported not feeling hungry immediately after and up to an hour after exercise.
The bottom line is that exercise caused participants not only to not get hungrier—they actually felt less hungry after working out.
Exercise Gives You a Dose of Ozempic
The amount of IL-6 your muscles release depends on how long and how much you exercise. Why? Because the muscles used in endurance activities—like jogging and cycling—are the ones that produce IL-6. So, it makes sense that moderate-intensity and endurance exercises trigger more IL-6.
But here’s the interesting part: IL-6 helps control appetite by stimulating GLP-1 and PYY, hormones that reduce hunger.
Sound familiar?
GLP-1 is the same hormone that popular weight-loss drugs like Ozempic are designed to mimic.
Now, of course, these medications create a much stronger appetite-suppressing effect.
Regardless, this study shows that exercising can hack your body’s hunger signals.
What to Do Now?
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity weekly exercise to stay healthy—and maintain a healthy weight.
However, the American College of Sports Medicine (ACSM) suggests at least 250 minutes for people who are overweight and obese.
That might sound like a lot, but broken down, it’s just 35 minutes per day—totally doable when you consider how many everyday activities count as moderate-intensity exercise.
But what counts as a moderate-intensity exercise?
A simple way to know if your heart rate is up, you’re breathing faster, but you can still talk (though singing might be tough). You should also start breaking a sweat after about 10 minutes. Some examples would be brisk walking, light jogging, and giving your kitchen a deep clean. Gardening counts, too!
For a stronger appetite-suppressing effect, lead researcher Dr. Timothy Fairchild notes that high-intensity exercise, especially high-intensity intermittent training (HIIT), is even more effective.
But don’t worry—you don’t have to train like an athlete. Just push yourself for a few minutes, ease up with some lighter movement, then go hard again.
But Why Do I Still Get Hungry?
Okay, so maybe you do stop feeling hungry right after exercising. But what about later in the day?
First off, hunger is a normal physiological response. Exercise suppresses hunger temporarily—usually for several hours—but it doesn’t mean you won’t need food later. At least, exercise ensures you don’t overeat later to make up for it.
Still feeling extra hungry? Here are other probable reasons why:
You didn’t eat before your workout: Working out on an empty stomach may increase hunger later in the day because your body is low on energy. If you regularly find yourself starving after workouts, try eating a light meal with healthy carbs.
You’re dehydrated: If you didn’t drink enough water before or during your workout, your brain might confuse thirst signals with hunger cues.
Fatigue can trick you: Being tired or stressed can make you crave food, even when you’re not actually hungry. If you feel like you want to eat but don’t have the usual physical hunger signals, check in with yourself—maybe you just need rest.
Environmental cues trigger hunger: Sometimes, you’re not hungry—you just saw or smelled food. If you finish your workout near a bakery or pass by a fast-food place on your way home, your brain might trigger cravings just because food is around.
The takeaway? Exercise doesn’t make you hungrier—but a mix of habits, timing, and awareness plays a role in managing hunger effectively.
Start Moving!
If you’ve been avoiding exercise because you’re afraid it’ll make you hungrier, this study should put that fear to rest. Working out actually helps curb appetite, not increase it.
So, instead of overthinking it, just start moving. Whether it’s a daily walk, a dance session, or a swim at the pool, you’re not just burning calories—you’re helping your body naturally regulate hunger.
And that’s a win-win!
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