For most of us, exercise has an impact on oure hunger and our weight in unexpected and sometimes contradictory ways.
Does being active make us hungry afterwards and prone to eating more than we maybe should? Or does it dull our appetites and make it easier for us to skip that last tempting slice of pie?
A A new study provides timely, albeit cautious clues. The study, which involved overweight, sedentary men and women and several types of moderate exercise, found that people who did of exercise did not eat too much after a tantalizing buffet lunch. However, they also didn't skip dessert or skimp on portions. Theresults are a reminder over the holidays that while exercise has countless health benefits, helping us eat less or lose weight may not be one of them.
For most of us, exercise affects our weight and hunger in unexpected and sometimes contradictory ways. According to several scientific studies, few people who start to exercise lose as many pounds as the number of calories they burn while exercising.
Some recent research suggests this happens because our bodies stubbornly try to hang on to our fat stores, an evolutionary adaptation that protects us against future (unlikely) famines. So, If we burn calories while exercising, our body might push us to ussitting down more afterwards or reallocating energy from certain bodily systems to others, thus reducing our overall daily energy expenditure. In this way, our bodies subconsciously compensate for most of the calories that we burn while exercising, thus reducing our chances of losing weight while exercising.
But this calorie compensation occurs slowly, over weeks or months, and involves energy expenditure. It is less clear if and how exercise influences our energy intake, that is, the number of servings of food we consume, especially in the hours immediately following a workout.
So far the evidence is mixed. Some studies indicate that exercise , especially if it is intense and prolonged, tends to suppress people's appetites, often for hours or until the following day. This causes them to eat fewer calories with subsequent meals than they would have if they had not exercised. But other studies suggest the opposite , finding that some people are hungrier after workouts of all kinds, and quickly replace the calories they have burned - and then some - by an extra help or two at their next meal.
Many of these studies, however, have relied on healthy young men and women. healthy, fit and active as subjects, as these groups tend to be in sufficient numbers among the students.ants from the exercise science departments of universities. Fewer experiments have examined how exercise can immediately affect appetite and eating in the ol der, overweight, sedentary adults, and even fewer have investigated the effects of resistance training as well as aerobic exercise.
The new study was published in October in Medicine & Science in Sport and Exercise. Scientists from the University of Utah in Salt Lake City, the Anschutz Medical Campus at the University of Colorado in Aurora, and other institutions have made a contribution to Colorado volunteers ready to help. 'exercise and eating, for the sake of science.
Collecting hundreds of responses, they ended up with 24 men and women, aged from 18 to 55 years old, overweight or obese and generally inactive. They invited everyone to visit the lab early in the morning.in, gave them breakfast, and then, on different days, had them sit quietly, briskly on a treadmill, or lift weights for about 45 minutes.
Before, during and for three hours after, the researchers drew blood to check for changes in hormones related to appetite and asked people how badly they were hungry. They also let everyone help themselves to an open buffet lunch of lasagna, salad, rolls, soda, and strawberry pound cake, while discreetly monitoring the amount of food consumed.
Next, the researchers compared hormones, hunger, and actual diet and found some strange disconnections. In general, people's hormones have changed after each exercise session in order to reduce their appetite. But study participants did not report beforefeel less hungry - and they also didn't report feeling hungrier - after their workouts compared to when they were sitting. And at lunch they ate about the same amount, about 950 calories of lasagna and the other buffet foods, whether they worked or not.
The result of these results suggest that, at the very least, brisk walking or weight lifting may not affect our subsequent diet as much as" other factors ", such as aroma and Taste delights oozing out of lasagna (or butter buns or pie), said Tanya Halliday, assistant professor of health and kinesiology at the University of Utah, who led the new study. . People's appetite hormones may have gone down a bit after their workouts, but those drops didn't have much of an effect on the amount of food they ate afterwards.
Still, exercise burned calories, she said - about 300 or so in each session. This was less than the nearly 1,000 calories volunteers consumed on average for lunch, but hundreds more than when they were seated. Over time, this difference could help with weight control, she said.
Of course, the study has obvious limitations. He reviewed a single session of short, moderate exercise by a few dozen out of shape participants. People who train regularly or do more intense workouts may react differently. Researchers will need to conduct more studies, including those with more
But even now the results look sweet and apple pie. They suggest that "people shouldnot be afraid that if they exercise they will overeat, "Dr. Halliday said. And, she said," Thanksgiving is all about 'someday "and will not affect your weight in the long run. So eat whatever you want at the feast and enjoy it. Dr. Halliday also recommended going for a walk or joining a Turkey Trot with your family and friends ahead of time, if you can - not to stir your appetite, but to strengthen your social bonds and be grateful for moving forward together.