After the running test, people are panting and have no appetite for half a day. But after swimming, almost everyone climbs ashore and thought “I’m starving!” They are both full body exercises and very tired. The effects of the two activities on appetite are completely opposite. Can exercise help you lose weight?
A big appetite after swimming
Why are you so hungry after swimming?
Compared with running or cycling on land, swimming has many special advantages. It can not only reduce the pressure of weight on muscles and bones, but also use the muscles of the whole body to improve the cardiopulmonary function. Swimming is a good exercise, but the weight loss effect is obviously not as good as walking or cycling. Swimmers are usually more rounded than runners.
When you swim, you don’t lose weight because you eat too much. What’s special about this kind of exercise? It increases appetite instead of decreasing it?
The most suspect is water. Energy consumption is usually higher when immersed in water than on land, and eating more after exercise in water. However, to further distinguish water temperature, it is found that only cold water increases consumption, while warm water (32~34 ℃) has no similar effect. As the water temperature rises, the food intake gradually decreases after exercise. When the temperature is above 28 ℃, you will not eat more after swimming. Generally, the temperature of the swimming pool is lower than 28 ℃, so we are always hungry after swimming.
In fact, not only the water temperature, but also the air temperature on land affects metabolism and appetite. After the same exercise, the amount of food we eat will gradually decrease with the increase of ambient temperature. Therefore, it is not the key to stay in the water or in the air. The temperature is the reason why swimming is easy to starve.
Temperature affects appetite
Losing weight through exercise is not a lie
In addition to swimming, most sports have good weight loss effect under the appropriate intensity and time. Because exercise not only increases energy consumption, but also temporarily suppresses appetite and prevents us from eating more. In this way, the output increases and the input remains unchanged, and the weight loss is fast when the energy gap is large.
Persisting in exercise for a long time not only decreases appetite when just finishing exercise, but also improves the ability to control not eating too much all day. After eating the same high-energy food, people who exercise for a long time eat less than those who do not exercise in the following meals. This kind of regulation is conducive to keeping the dietary energy within the limit throughout the day and is not easy to gain weight.
Exercise can not only reduce food consumption, but also improve food quality. The temptation of high fat and high sugar foods will be weakened after exercise, but low energy foods will not be affected. Changes in diet choices can help us eat more nutritious and healthy food and reduce fattening high-energy snacks.
Although exercise can help lose weight and improve health by suppressing appetite, what you eat does not depend entirely on your appetite. Although many people are not hungry after sports, they feel that they must reward themselves with something delicious when they think about how hard they worked just now. If I always think so, exercise is of little use in suppressing appetite.
Exercise reduces appetite
How to exercise and eat less
“Which exercise is the best way to lose weight?” It is the first consideration when many people choose sports. Considering the effect of appetite inhibition alone, aerobic exercise may be better than resistance exercise (iron lifting). In aerobic exercise, except that rope skipping has a better effect on appetite inhibition, there is no significant difference in other types of exercise.
However, the type of exercise has little influence, and time and intensity are the most important.
01 Hold on for a while, and you won’t be hungry
If the exercise time is properly prolonged, the effect of appetite inhibition is better. For example, if the cycling time is extended from 20 minutes to 40 minutes, the energy consumption during exercise will be doubled, but it will not lead to more eating, so weight loss is more effective. If you want to use exercise to suppress appetite, you’d better stick to moderate intensity exercise for more than 40 minutes.
02 Just be tired. The exercise intensity should not be too low
Many people can’t stand such a long time of exercise because they are not free and bored. One way is to increase the intensity. The effect and duration of exercise on appetite increase with the increase of intensity. Under the same energy consumption conditions, half an hour of high-intensity exercise ate less than one hour of low-intensity exercise. If the intensity is high enough, the appetite reduction can last for 1 to 2 days. In the long run, high-intensity exercise has a better effect on weight loss than low-intensity exercise.
High intensity sports have better weight loss effect than low intensity sports
Although the time is short, such high intensity makes it difficult for some people to persist. You can also change continuous exercise into intermittent form: previously, running at a fixed speed has become a full sprint, and then you can rest for a while by jogging or walking, and then you can sprint and rest again. As long as the total energy consumed is similar, the effect of intermittent exercise on appetite inhibition is no worse or even better than that of continuous exercise (when the intensity is very high).
If you want to lose weight, you can use high-intensity exercise to reduce appetite, and people who want to gain weight can also use low-intensity exercise to improve appetite. Compared with immobility, gastric emptying speed slows down in high-intensity exercise (heart rate>160 beats/min) and speeds up in low-intensity exercise (heart rate<120 beats/min). So I can’t eat after fast running. Walking is better than sitting still.
The relationship between exercise intensity and eating energy
Exercise time to suppress appetite
The debate about the best exercise time has never stopped. If only considering the effect of appetite inhibition, some studies show that morning exercise is better than afternoon exercise. But the time point of morning, noon and evening is not as important as the relationship between sports and meals.
Generally, pre meal exercise has a better effect on reducing hunger and eating less energy and fat, which can easily reduce weight and improve blood lipid levels. The advantage of postprandial exercise is to maintain a stable blood sugar level, which is more beneficial to diabetes patients.
In addition, everyone’s stomach and intestines react differently to exercise. Some people feel uncomfortable lifting iron before meals, while others have stomach pains after running. Therefore, whether to exercise before or after a meal should be determined by combining the exercise goal with your physical condition.
If exercise is arranged before meals to suppress appetite, the interval should not be too long. The food intake will be significantly inhibited within 30 minutes after exercise, the effect will be weakened within 60 minutes, and it will basically disappear by 180 minutes. Not only our appetite, but also our love of fat will recover over time. So I eat less after exercise, and eat more after a long rest, especially high fat food.
To sum up, exercise close to lunch time is most beneficial to restrain appetite and balance energy. But for individuals, it is best to ensure that regular exercise will not cause discomfort, and do not have to worry too much about details.
Being able to exercise is more important than anything
The intensity and time are well matched. Except for swimming, most exercises can be used to suppress appetite. With a sense of satiety, weight loss also requires controlling other living habits. In addition, the above suggestions are aimed at reducing appetite. When the purpose of exercise is to improve physical health, mood, sleep or physical fitness, different arrangements may be required.
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