High Intensity Training and Appetite Suppression
Researchers suggest exercise recommendations can be tailored to weight loss goals.
Vigorous exercise suppresses hunger more than moderate exercise for healthy adult men and women, according to a small study described in Journal of the Endocrine Society (2024). Among a group of healthy men and women in their mid-thirties, scientists measured ghrelin levels and perception of appetite after no exercise, moderate- and high-intensity exercise. Ghrelin is the hormone that impacts appetite. “We found that high-intensity exercise suppressed ghrelin levels more than moderate-intensity exercise,” says lead study author Kara Anderson, PhD, post-doctoral research fellow at the University of Virginia. “In addition, we found that individuals felt ‘less hungry’ after high intensity exercise compared to moderate exercise.”
Data analysis showed that exercise above the lactate threshold may be necessary to suppress ghrelin levels. It also revealed that female subjects had higher ghrelin levels before exercise and experienced more reduction in levels after high-intensity exercise.
“Exercise should be thought of as a ‘drug,’ where the dose should be customized based on an individual’s personal goals,” says Anderson. “Our research suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss program.”
More research is needed to investigate further how exercise differently impacts men and women.
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
