In the running group, a considerable number of people exist to keep fit or lose weight. But for a friend who is about to start or just start running, a very tangled question is: will the sport not make me eat more? How to control appetite after exercise, can control appetite? Which kind of exercise can promote appetite most, but is the effect of running on appetite more significant?
why? Although the mechanism is not well studied, studies suggest that it may be because exercise regulates the number of factors related to the production of appetite control factors, such as ghrelin (an appetite-promoting hormone produced by stomach tissue), PYY (a type of appetite suppressant). Related peptides) etc. Different exercises, different effects on appetite A study by Loughborough University found that aerobic exercise can reduce the body's ghrelin secretion, while increasing the secretion of PYY. A considerable amount of anaerobic muscle exercise can also reduce ghrelin without changing the amount of PYY. This effect lasts about 2 hours.
As early as more than a decade ago, studies have found that after a strong exercise, such as climbing a mountain or a long run, appetite may temporarily decrease. In fact, people have this feeling. After long-term running and quick-walking aerobic exercise, there is little desire to eat and drink. This effect gradually disappeared after a period of rest, but there was no significant difference between the amount of food on the day and before exercise.
If you switch to swimming, the feeling is very different. Do people feel this way? It seems to be especially hungry after swimming and wants to eat especially. The reason for this is not yet clear, but some people suspect that it may be because the temperature in the water is relatively low, which inspires the body's instinct to increase its energy supply.
Individual differences, individual reactions after exercise, different from the American Journal of Clinical Nutrition, a study by an Australian researcher found that the same consumes 500 kcal of exercise, some feel more satisfied with breakfast after exercise, while others But I feel more hungry than before I started, and I feel hungry all day.
Indeed, some people have found that after exercise, they become more eager to eat, and even after exercise, their weight does not drop significantly and they feel very depressed. However, do not rush to give up the exercise first, because there are two reasons to be discussed in detail: On the one hand, because the increase in muscle offsets the breakdown of fat, and the change in weight is not large, it does not mean that exercise is not effective; on the other hand, It may be because the food choices are not correct, and satiety cannot reach a sufficient level.
Happily, even if the weight does not change, the exercise is still very fruitful. Because the proportion of muscle is significantly greater than fat, under the same weight, it will make people appear tight and slender, the body curve is more beautiful and smooth. Eat something more, if it is a natural food, can play a role in supplementing nutrition and promoting vitality, while not hindering weight loss, because weight loss is to reduce fat, not only weight loss.
The two girls in the same dormitory had a weight of 55 kg and a height of 1.66 meters. However, it looks very different. One girl looks slim and vigorous, and the other girl looks bloated and loose. Where is the difference? In the body's muscle content is different, the different functions of internal organs. Girls with low muscle mass, although not very high in weight, tend to be overweight because of the high body fat content. The specific gravity of fat is less than the specific gravity of muscle. Naturally, the same volume of weight is greater. Sports Weight Loss In the case of constant weight, people are more skinny and look better. Of course, for overweight people, if you can avoid excessive drinking while exercising, it is the most ideal effect.
In addition to choosing a sport that does not increase appetite, such as long-distance running, there is also a key skill to increase food satiety. The satiety of food is evaluated by the fullness of energy per unit of energy. For example, a cake with 450 kcal energy, although small in size, does not feel full after eating; a large plate of mixed Chinese cabbage with a large plate of mushrooms and fried tofu, plus a half bowl of rice, will be very delicious. Full, but only 450 kcal. In general, the higher the fat and sugar content, the lower the satiety of the food per unit of energy; and the higher the protein and dietary fiber content, the stronger the satiety.
â–¼Improve food satiety
The so-called increase in food satiety is to select those foods that are low in fat and high in fiber, and then use water to recharge foods. For example: unrefined whole grain porridge, stewed beans, vegetables, fruits, low-fat cooking eggs, and fish Lean meat. As long as the food is chosen correctly, there is no need to deliberately eat less.
On the contrary, if you choose sweets, sweet drinks, polished rice, fine flour, and all kinds of crunchy snacks, even if you don’t think you’ve eaten much, you’re in danger of getting too much energy. Worst of all, these foods not only make it impossible to lose weight, but also hinder the body's ability to increase muscle mass, making your hard-earned sports come to an end!
Therefore, choosing the right sport and choosing the right food will make the sport produce fruitful results. Remember to do what you can to accept, like to do, have time to do the exercise, while not letting you over-starve and malnutrition, this fitness program is sustainable. Adhering to sports and a healthy life will not only make people gradually get rid of the fat, but will also find their vitality. It will also make people feel more confident and feel more and more happy.
why? Although the mechanism is not well studied, studies suggest that it may be because exercise regulates the number of factors related to the production of appetite control factors, such as ghrelin (an appetite-promoting hormone produced by stomach tissue), PYY (a type of appetite suppressant). Related peptides) etc. Different exercises, different effects on appetite A study by Loughborough University found that aerobic exercise can reduce the body's ghrelin secretion, while increasing the secretion of PYY. A considerable amount of anaerobic muscle exercise can also reduce ghrelin without changing the amount of PYY. This effect lasts about 2 hours.
As early as more than a decade ago, studies have found that after a strong exercise, such as climbing a mountain or a long run, appetite may temporarily decrease. In fact, people have this feeling. After long-term running and quick-walking aerobic exercise, there is little desire to eat and drink. This effect gradually disappeared after a period of rest, but there was no significant difference between the amount of food on the day and before exercise.
If you switch to swimming, the feeling is very different. Do people feel this way? It seems to be especially hungry after swimming and wants to eat especially. The reason for this is not yet clear, but some people suspect that it may be because the temperature in the water is relatively low, which inspires the body's instinct to increase its energy supply.
Individual differences, individual reactions after exercise, different from the American Journal of Clinical Nutrition, a study by an Australian researcher found that the same consumes 500 kcal of exercise, some feel more satisfied with breakfast after exercise, while others But I feel more hungry than before I started, and I feel hungry all day.
Indeed, some people have found that after exercise, they become more eager to eat, and even after exercise, their weight does not drop significantly and they feel very depressed. However, do not rush to give up the exercise first, because there are two reasons to be discussed in detail: On the one hand, because the increase in muscle offsets the breakdown of fat, and the change in weight is not large, it does not mean that exercise is not effective; on the other hand, It may be because the food choices are not correct, and satiety cannot reach a sufficient level.
Happily, even if the weight does not change, the exercise is still very fruitful. Because the proportion of muscle is significantly greater than fat, under the same weight, it will make people appear tight and slender, the body curve is more beautiful and smooth. Eat something more, if it is a natural food, can play a role in supplementing nutrition and promoting vitality, while not hindering weight loss, because weight loss is to reduce fat, not only weight loss.
The two girls in the same dormitory had a weight of 55 kg and a height of 1.66 meters. However, it looks very different. One girl looks slim and vigorous, and the other girl looks bloated and loose. Where is the difference? In the body's muscle content is different, the different functions of internal organs. Girls with low muscle mass, although not very high in weight, tend to be overweight because of the high body fat content. The specific gravity of fat is less than the specific gravity of muscle. Naturally, the same volume of weight is greater. Sports Weight Loss In the case of constant weight, people are more skinny and look better. Of course, for overweight people, if you can avoid excessive drinking while exercising, it is the most ideal effect.
In addition to choosing a sport that does not increase appetite, such as long-distance running, there is also a key skill to increase food satiety. The satiety of food is evaluated by the fullness of energy per unit of energy. For example, a cake with 450 kcal energy, although small in size, does not feel full after eating; a large plate of mixed Chinese cabbage with a large plate of mushrooms and fried tofu, plus a half bowl of rice, will be very delicious. Full, but only 450 kcal. In general, the higher the fat and sugar content, the lower the satiety of the food per unit of energy; and the higher the protein and dietary fiber content, the stronger the satiety.
â–¼Improve food satiety
The so-called increase in food satiety is to select those foods that are low in fat and high in fiber, and then use water to recharge foods. For example: unrefined whole grain porridge, stewed beans, vegetables, fruits, low-fat cooking eggs, and fish Lean meat. As long as the food is chosen correctly, there is no need to deliberately eat less.
On the contrary, if you choose sweets, sweet drinks, polished rice, fine flour, and all kinds of crunchy snacks, even if you don’t think you’ve eaten much, you’re in danger of getting too much energy. Worst of all, these foods not only make it impossible to lose weight, but also hinder the body's ability to increase muscle mass, making your hard-earned sports come to an end!
Therefore, choosing the right sport and choosing the right food will make the sport produce fruitful results. Remember to do what you can to accept, like to do, have time to do the exercise, while not letting you over-starve and malnutrition, this fitness program is sustainable. Adhering to sports and a healthy life will not only make people gradually get rid of the fat, but will also find their vitality. It will also make people feel more confident and feel more and more happy.
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