After the running test, I was out of breath and had no appetite for half a day. But after swimming, almost everyone has only “I’m going to starve to death!” After swimming on the shore already?
Great appetite after swimming丨Tubug creative
Why are you so hungry after swimming?
Swimming has many special advantages over running or cycling on land. It not only reduces the pressure on the musculoskeletal body weight, but also uses the muscles of the whole body during exercise to improve cardiopulmonary function. Swimming is great for exercising, but it is not as effective in losing weight as brisk walking or cycling [1]. Comparing the body size of swimmers and runners, the former is usually more rounded.
Swimming consumes a lot of energy, and it is because of eating too much that you do not lose weight. What’s so special about this kind of exercise, so that the appetite does not decrease but increases?
The most likely source of suspicion is water. Energy expenditure is generally higher when immersed in water than on land, and more is eaten after water exercise. However, to further distinguish the water temperature, it was found that only cold water increased consumption, and warm water (32-34 °C) did not have a similar effect [2, 3]. As the water temperature rises, the food intake after exercise gradually decreases, and when the temperature rises above 28 °C, it will not eat more after swimming [4]. And the general pool temperature is lower than 28 ℃, so we are always so hungry after swimming.
In fact, not only water temperature, but also air temperature on land affects metabolism and appetite [5]. After performing the same exercise, the amount of food we eat gradually decreases as the ambient temperature increases [6-8]. So it doesn’t matter whether it is in the water or in the air, the temperature is the reason why swimming is easy to get hungry.
Temperature Affects Appetite丨Tube Creative
Exercise to lose weight is not a lie
In addition to swimming, most sports have a good weight loss effect under the appropriate intensity and time [9]. 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 will be faster if the energy gap is large [10].
If you insist on exercising for a long time, not only will your appetite decrease when you just finished exercising, but your ability to control not eating too much throughout the day will also improve. After eating the same energy-dense foods, people who exercised for a long time ate less in subsequent meals than people who didn’t exercise. This adjustment is conducive to keeping the dietary energy not exceeding the standard throughout the day, and it is not easy to gain weight [11].
Exercise can improve diet quality while reducing food intake. The temptation of high-fat and high-sugar foods is lessened after exercise, but low-energy foods are not affected. Changes in dietary choices can help us eat more nutritious and healthy foods and reduce energy-dense snacks that gain weight [12, 13].
While exercise can aid weight loss and improve health by suppressing appetite, what to eat is not entirely determined by appetite [ 14]. Although many people are not hungry after exercising, but thinking about how hard it was just now, they feel that they must reward themselves with something delicious. If you always think this way, exercise will not help much to suppress your appetite.
Exercise Reduces Appetite丨Tubug Creative
How to exercise and eat less
“Which exercise is the best to lose weight?” is the first question many people consider when they choose to exercise. Considering the effect of appetite suppression alone, aerobic exercise may be superior to resistance exercise (weightlifting). In aerobic exercise, except that skipping rope has a better effect of suppressing appetite, there is no significant difference in other types of exercise [15-17].
However, the type of exercise has little effect, the time and intensity are the most important.
01 Persist for a while and you won’t be hungry
Appropriate extension of the exercise time, the effect of suppressing appetite is better. For example, extending the cycling time from 20 minutes to 40 minutes doubles the energy consumption during exercise, but does not eat more because of this, so weight loss is more effective [18, 19]. If you want to use exercise to suppress your appetite, it is best to stick to moderate-intensity exercise for more than 40 minutes.
02 It’s okay to be tired, the exercise intensity can’t be too low
A lot of people can’t stand exercising for so long because of lack of time and boredom. One solution is to increase the intensity. The effect and duration of exercise in appetite suppression increases with increasing intensity [20-23]. Under the same energy consumption conditions, half an hour of high-intensity exercise eats less than one hour of low-intensity exercise [24]. If the intensity is high enough, the duration of appetite loss can be as long as 1 to 2 days [25]. In the long term, high-intensity exercise is more effective in reducing body weight than low-intensity exercise [26].
High-intensity exercise is better than low-intensity exercise for weight loss丨Tuchu Creative
Although the time is short, such a high intensity makes it difficult for some people to persist. You can also change the continuous movement to an interval format: run at a fixed speed, now sprint at full strength, then take a break with a jog or walk, then repeat the sprint and rest. As long as the total energy expended is similar, intermittent exercise is no less effective in suppressing appetite than the continuous form, or even better (when the intensity is very high) [26, 27].
People who want to lose weight can use high-intensity exercise to reduce their appetite, and those who want to gain weight can also use low-intensity exercise to improve their appetite [28]. Relative to immobility, gastric emptying rate was slowed during high-intensity exercise (heart rate > 160 bpm) and increased during low-intensity exercise (heart rate < 120 bpm). Therefore, if you can’t eat after running fast, walking is better than sitting and not eating [17].
The relationship between exercise intensity and eating energy丨Reference [28]
Appetite-suppressing exercise time
The debate on the best time to exercise has never stopped. If only the effect of suppressing appetite is considered, studies have shown that morning exercise is better than afternoon [29]. But the time of morning, noon and evening is not as important as the relationship between exercise and meals.
Usually, pre-meal exercise is more effective in reducing hunger, eating less energy and fat, which is easy to lose weight and improve blood lipid levels [14, 30]. The advantage of postprandial exercise is that it keeps blood sugar levels stable, which is more beneficial for people with diabetes. In addition, everyone’s stomach and intestines respond differently to exercise. Some people feel uncomfortable lifting weights before meals, while others have stomach pains after running. Therefore, whether to exercise before or after a meal depends on your exercise goals and your physical condition.
If exercise is scheduled before meals in order to suppress appetite, the interval should not be too long. Food intake will be significantly inhibited within 30 minutes after exercise, the effect will be weakened at 60 minutes, and it will basically disappear by 180 minutes. Not only appetite, but our love of fat also returns over time [10, 31]. So eat less right after exercising, and eat more with longer rest periods, especially high-fat foods.
Taken together, exercising close to lunch time is the most beneficial for suppressing appetite and balancing energy [14]. But for individuals, the best time is when you can ensure regular exercise without causing discomfort, and you don’t have to get too caught up in the details.
Being able to exercise is more important than anything else 丨 Figureworm Creative
With a good combination of intensity and time, most sports except swimming can be used to suppress appetite. With satiety, weight loss also requires controlling other lifestyle habits. Also, the above recommendations are all for reducing appetite, and when the purpose of exercise is to improve physical health, mood, sleep, or improve physical performance, a different arrangement may be required.
references
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Author: Dai Tianyi
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If you’re not hungry, can you resist not eating snacks?
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